How to Go from Couch to Marathon in Less than 6 Months

couch to marathon

Did you know that less than 1% of Americans have ever run a marathon?

This is not necessarily surprising, considering that a full marathon is 26.2 miles long. Enduring through a marathon requires a significant level of physical fitness and ability.

But just because running a marathon is challenging does not mean it’s unattainable. If you’re ready to go from couch to marathon, we’ve got the strategy you need to help you get there in six months.

Set Your Expectations

Before you get started on your marathon training plan, decide what your goals are. While a full marathon is 26.2 miles, you don’t necessarily have to start by aiming for that. In fact, if you are starting from little to no physical activity, trying to train for a full marathon could cause you to overextend.

For instance, you could consider going for a half marathon, which is 13.1 miles, or even a 5-kilometer run, which is only 3.1 miles. Having realistic expectations will increase your chances for success.

Get the Right Supplies

Before you start running, you need to have the right equipment. This will ensure that your training is successful and you don’t get injured.

For one, you’ll want to make sure you have a good pair of running shoes with strong support, and a water bottle to keep you hydrated. For running shoes, go to a running store and let them do a stride analysis to find the best type of shoe for you. Get a pair of headphones so you can listen to some motivating music while you run. And, while you have your phone out, download one of these running apps to help you track your progress.

Start Running

Once you have your goal set and your supplies collected, the key is to just start running. You have to start somewhere, so don’t worry if you have to start small.

Going for 20 to 25 minutes a day at first can be a good way to build your endurance. As the weeks continue, focus on gradually adding running for a few more minutes each time you run. Click here to find a training plan that will work best for you.

Also, don’t forget to warm up before running and stretch after running. Failing to do so can cause you to develop painful strains like runner’s knee. A joint injury like this can easily put a dent in your training schedule.

Register for a 5k

Even if you don’t feel like you’re ready yet, it’s important to register for a 5k race. Knowing that you will be running in an actual race will keep you motivated to continue training.

In fact, if your goal is to get to a full marathon or half marathon by the end of six months, it could be a good idea to register for a 5k at the 2-3 month mark. This can give you a better idea of where you currently stand.

Get Started on Going from Couch to Marathon Today

With these strategies in mind, you will be on your way from going from your couch to marathon in no time.

Once you’ve accomplished your first marathon, don’t forget to commemorate the event by adding a charm to your bracelet. As you run more marathons, each additional charm will help you remember how far you’ve come.