The Do’s and Don’ts of Training for a Marathon

Training to run a marathon is no easy feat, just ask Raj Panchal, D.O., physical medicine and rehabilitation specialist with Hackensack Meridian Health Medical Group. An avid runner, Dr. Panchal is training for his first New York City Marathon on November 1. While he has run other marathons in the past, he says he’s learned a lot from his experience. 

“There’s a big difference between being a casual runner and training to run a 26.2-mile race. You really need to make sure that your body has the endurance to handle the distance. It’s certainly been a humbling experience,” he says. 

Whether you are planning to run the NYC Marathon or would like to train for another marathon in the future, Dr. Panchal has some tips to help you get started. 

Don't Wing It 

Dr. Panchal says even the most experienced runners should have a training plan for a marathon. He recommends putting together a schedule that gradually increases your mileage while emphasizing stamina and strength. 

“A good plan helps you build a solid base, increase weekly mileage safely and slowly, and incorporate recovery days and weeks. Make sure you have a realistic plan and goals,” he says.

Do Consider Proper Footwear

If you plan to put some serious mileage on your running shoes, it’s important to make sure they fit properly and provide adequate support. There are stores that specialize in running and will often check to ensure the shoes you're purchasing are right for your training level. If you can’t make it to a running store, Dr. Panchal has a few things to keep in mind: 

• Cushioning: Look for shoes with high-stack foam (like PEBA or advanced EVA blends) designed to absorb the impact of long runs. 
• Fit: Buy running shoes in at least half a size larger than usual since your feet will likely swell during runs.
• Durability: Ensure your shoes have rubber coverage on high-wear areas, such as the heel and forefoot, to withstand up to 500 miles of wear. 

Dr. Panchal also recommends rotating your shoes. Consider having a few shoes to rotate between for different types of runs and also know when it is time to replace a shoe. “All shoes have a lifespan. Consider rotating your shoes and stop wearing them if they don’t provide the support you need,” he says.

Don't Overexert Yourself

As the saying goes, ‘It’s a marathon, not a sprint’. Most of your runs should be easy, allowing you to slowly build endurance and strength. Dr. Panchal cautions against overtraining. 

“Focus on exertion levels and consider a wearable device to track your heart rate, especially when running in the heat. Training too intensely increases your chance of injury and risks your performance on race day,” he says.

Rest is also an important part of training. Make sure to build in plenty of recovery days and get eight hours of sleep each night.

Do Cross-Train 

One mistake many people make when training for a marathon is running alone. Dr. Panchal emphasizes the importance of resistance and cross-training. 

“Build your core, strengthen your lower extremity muscles and cross-train to improve endurance, strength and flexibility in your muscles and tendons,” he says. 

Don't Ignore Pains

Although you may have some aches and pains while training for a marathon, it’s important to listen to your body and see a doctor if necessary. Some signs you should stop training and see a doctor include: 

• Pain with walking
• Swelling in your knee, hip or ankle
• Numbness or tingling in your lower legs or feet
• Sharp bone pain that worsens when you hop on one leg
• Any muscle pain that keeps you from sleeping or lasts longer than 72 hours

If you experience chest pain, dizziness or trouble breathing, you should stop training and see a doctor immediately. 

Do Focus on Fueling 

While training for a marathon, it’s important to make sure you’re getting enough calories and fluids to fuel your body. A training block is not the time to go on a diet! Carbohydrates are especially important before long runs because it provides your body with energy. Focus on easy-to-digest carbohydrates such as rice, pasta, bread and potatoes in the 2-3 days before a long run. If you are doing a long run, you’ll also want to focus on replenishing your carbs during your run. Aim for at least 60 grams per hour, with some experienced runners able to target closer to 90-100 grams per hour. 

Staying hydrated during long runs is also important. Aim to drink 16-20 ounces about 2 hours before your run, plus another 8-10 ounces 30 minutes before. If you plan to run longer than 60 minutes, you should drink 4-8 ounces every 15-20 minutes. Numerous hydration vests and backpacks are available, making it easy to carry and consume liquids while running. 

Runners lose electrolytes, natural minerals that help balance fluids, maintain energy and prevent muscle cramps, quickly. To replenish electrolytes, consider drinking sports drinks or other electrolyte-rich beverages after runs. 

Next Steps & Resources

• Meet our expert: Raj Panchal, D.O.
• Learn more about pain medicine at Hackensack Meridian Health.