marathon training

Thinking about running a half marathon soon? A solid training plan is necessary — and so are some quality tunes to keep you motivated. This half-marathon playlist clocks in at just under two and a half hours, perfect for someone who runs a 10-minute mile. Subscribe to the playlist so you have it with you on your run, then keep reading to see the songs on the list.

I recently ran my first marathon, and from the time I registered for the race to the moment I stepped foot on the course, it was a complete (and exhausting!) learning experience. If you're training for a marathon, keep these tips I learned from my experience in mind (and if you're a marathon pro, share your own tips below!).

1. Do a test run: Even if you aren't running the full 26 miles before race day, you still need to know how your body will react when you finally are on the course. Use one of your last long runs as a dress rehearsal and do the whole ritual — wake up at the time you would during the race, eat and drink as you would before the race, and wear the outfit you've picked out.
2. Ask questions: Whether you're running the familiar streets of your hometown or making your way to a destination race, check online forums or ask runners at the expo if you have questions about what to expect on the course, what to wear, or the best way to get to the starting line. Experienced runners will have info that even the race organizers may not tell you about, so take in any advice you can get!
3. Monitor the weather: You may have the perfect running outfit picked out on Monday, only to realize that a surprise heat wave is coming by marathon Sunday. Keep tabs on the weather while you prepare for your race, especially if you are traveling. Ask other runners what they are wearing to get an idea of how you should dress (in general, you should dress like it's 15 to 20 degrees warmer than the temperature to avoid layering too much and overheating).
4. Check the course: It helps to be prepared, so even if you think you know the course, check out as much information as possible before your big day. Not only should you check out the actual course and its elevation, but you'll need to know the frequency of water stations, restrooms, and gel stations to be even more prepared.
5. Know your routine: You should have a plan for everything come the morning of your race — from which alarm you're going to use to wake up to what you're eating and where you're stopping for coffee before you get to the course. Give yourself ample time to arrive at the starting line; you'll need time to digest your breakfast, go to the bathroom, and find parking, so don't keep hitting the snooze button.
6. Get some sleep: It's not just you; even runners who have many marathons under their belt still get nervous before a race. After all, you've prepared for months to get to the big day, so it's understandable that you have a few jitters. But instead of staying up nervously watching TV or trying to take your mind off your worry by going out with friends, make sleep a priority. Go to bed early, and give yourself enough downtime to relax and drift off to sleep so you don't add additional stress by worrying whether you're getting enough hours of shut-eye.

Read on for tips for what you should do on race day.

Since I've been marathon training, I've quickly realized that long runs require careful planning. After three months of weekly long runs in sunny, rainy, and windy weather, I've learned which products have made my two-hour-plus runs a little easier. Read on for a few of my favorites, and let me know which products help you on your long runs!

Earbuds: A soundtrack is essential when you're motivating to complete a long run alone. You need earbuds that you can put in and forget about, so take the time to find the right fit for you. I love the Yurbuds Inspire Pro ($60), because they stay put and deliver clear sound, and the iPhone-compatible volume and phone button is easy to use. I also like that it is water-resistant, so I don't have to worry if I'm running in the rain. You can also try the new line of Yurbuds Inspire For Women ($30) for a smaller fit.

Sports drink: If you're going to be running for a long time, then food energy is essential. After making the mistake of not fueling enough when I first started my long-run training, I finally found the right solution with Tailwind Endurance Fuel ($20 for a 25-serving bag), a carbohydrate and electrolyte powder that dissolves straight into your water bottle. You can control how much you add, depending on your level of exertion; just add the powder to your water, shake, and head out on your run. I love that the mild-tasting drink doesn't upset your stomach and the fact that it's made of organic ingredients.

Energy gels: To prepare for my race, I've been alternating between using a sports drink and taking water and gels on my long runs, and the Honey Stinger Energy Gels ($31 for a box of 24) have quickly become my favorites. It's basically a packet of honey with added vitamins and electrolytes, and I love that the gels taste natural, unlike some gels, and are easy to eat when you're running.

Two more products I love for my long runs after the break!

The months of endless running have come and gone, and now you're counting down the days until your marathon. How much tapering you should be doing the week before your big day depends on which marathon training plan you're following, but your mileage isn't the only thing you've got to think about. Make sure you're ready for your 26.2 by remembering these 10 tips the week of your marathon.

1. Write down your goals: You've spent months training, but even if you think that you have everything down, visualizing will help you remember when you're counting down the miles. Jot down your goals for the marathon — whether it's to run each mile at a certain pace, to run the second half faster than the first, or simply to have fun — so you can have them in the forefront of your mind while you are running.
2. Think of a quote: While I've been training, I've loved hearing which quotes have motivated people to the finish line while they run marathons, and I know that I'll have a few in mind to help motivate me during those last miles. One of my favorites was shared by an 85-year-old veteran marathoner at last year's Reggae Marathon: "Run until it gets too hard; walk until it gets too easy." Check out our motivational-quotes posters for help choosing one that will push you along if you're struggling during your race.
3. Do an outfit check: You know not to buy a whole new outfit for marathon day, so make sure that the gear you've planned on running in is clean and damage-free. Lay out your entire outfit, from hat to socks and shoes, a day or two before the marathon so you can ensure that you're not rushing around last minute the morning of. If you're using anything extra like a knee brace or BodyGlide, make sure you check for those as well.
4. Stock up on snacks: Now that you know what you'll be eating for breakfast on race day, it's important not to deviate and surprise your stomach with anything new. Make sure your kitchen has what you need, whether it's oatmeal or bananas and bagels. Likewise for your favorite energy gel brand: give yourself ample time to make a trip to the store to find exactly what you need before marathon day.
5. Know how to get to the start line: If you're driving, map out the directions so you know how to get there, and make sure to factor in parking time. If you're taking public transportation, make sure you check to see if there are any race-day interruptions to the service so you can factor that into your plans.

Read on for five more last-minute marathon tips.

Deciding whether to run a marathon can be a journey in itself, but it's when you actually sign up for a race that the real planning starts. And while your training plan should be at the front of your mind, don't forget that what you eat during those months is equally as important, says running coach and nutritionist Matt Fitzgerald. While you may think that you can eat anything you want since you are burning so many calories during training, not paying attention to diet can cause you to feel more sluggish, have cramps, or show up at the start line above your ideal racing weight, Matt warns.

Matt's book The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond the Wall ($18) as well as his training and nutrition plans he developed with PEAR Sports are meant for runners who are trying to improve their race times or to just avoid hitting the wall during the race. We spoke to Matt to get his top nutrition rules to follow when training for a marathon in order to stay energized throughout the entire 26.2 miles; here are a few of his important tips below.

Think carbs: Since they feed our muscles, you'll need to be thinking about carbs as soon as you sign up for that long-distance race. "The more you exercise the more carbs you burn and the more carbs you need. There's mountains of research that show if you have a high-carb diet that goes along with an intensive exercise program you're able to absorb that training better." Plan your carb intake carefully, but don't rely on junk food; your ramped-up running routine is not an excuse to have pizza delivery on speed dial. You should be getting carb intake from "high-quality" whole foods like fruits and vegetables, he recommends, in order to stay energized and avoid weight gain while you train.

Know what doesn't work: Everyone is different when it comes to pre-running foods, so what works for one person may be the worst food another runner could eat. "I can eat a turkey dinner and then go on a run and I'm fine, but there are some people who have to be super careful and they have to figure out for themselves what works and what doesn't," Matt says. His general rule for his clients is to not eat anything three to four hours before a long run, if possible, until they figure out what snacks work for them.

Keep reading for more tips on your diet when training for a marathon.

Now that I'm weeks into my marathon training, I've been gleaning advice everywhere I can get it. And while I've learned many tips over the past couple of months — like how to hydrate before a long run and when pace doesn't matter — there's still a lot to think about. Your success in running depends on a lot of personal preference, like what you eat before you run, which shoes keep your feet comfortable even at mile 15, or which earbuds stay put in your ears, so figuring out what works best for me during long runs has been a journey.

One thing I've noticed is how much pushing past my comfort zone has measurably made me a better runner. It can be easy to fall into the same running routine — running at the same time, at the same pace, or on the same route, over and over — especially when you've got to clock in the miles every week. But it wasn't until I started changing these three aspects of my workout that I actually felt like I was becoming a better runner week after week. While remembering to vary your workout by running at different paces, at different times, and over different terrains is nothing new to those training for a race, making a conscious decision to change up one (or more) of these aspects at every run — and therefore pushing past my comfort zone — has allowed me to realize when I'm at my most efficient, I feel my best, and I'm developing as a runner.

If you're training for a marathon, check out our printable 18-week marathon guide, and tell us: how has pushing past your comfort zone helped you?

If running a marathon is on your bucket list, we have an 18-week plan designed specifically to help a first-timer train to run 26.2. This program, created for those who have been running for at least one year, will help you build endurance and mileage. Before beginning this program, you should be running between three and four times a week for two to three miles on each run.

The weekly mileage starts at 11 miles per week, peaking at 40 weekly miles during week 14. Long runs, the base of marathon training, start at four miles and grow to 20 miles.

Keep reading for more details on the training program.