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Marathon Training Tips and Advice


WRITTEN BY: Sports Medicine
Monday, January 25th, 2016

Training for a marathon can seem like a very daunting task. Less than 1 percent of runners in the United States have completed one, so it is a bucket list item for many people. Running can decrease the risk of diabetes, depression, and heart disease while helping you maintain a healthy weight. If you’re new to running marathons, or recently made a goal to run one, you might be wondering where to start. We’ve compiled several of our best training articles to help you start to get ready for the upcoming DICK’S Sporting Goods Pittsburgh Marathon or UPMC Health Plan Pittsburgh Half Marathon.

In this article, you’ll learn:

  • How to use cross training to your benefit for marathon prep
  • Marathon prep Q&A with our experts
  • The basics of training for a marathon
  • The importance of dynamic warm-ups and cross training for runners
  • Tips for recovery after you’ve completed your race

  • exercising indoors

    How to Use Cross Training for Marathon Prep

    Training for a half or full marathon with a spring race day means the majority of your training falls in the winter. Cross training can help keep your muscles primed and your cardio up, especially when the weather forces you to take your workout indoors. Learn about the benefits of cross training and some suggestions for how to mix it up to prevent boredom. Read More
  • marathon group

    Marathon Preparation Questions and Answers

    We asked three of our sports medicine experts, Ron DeAngelo, CSCS, ATC, LAT; Kathleen Nachazel, ATC; and Brittany Patterson, PT, DPT, SCS, for their advice on how to approach some common running hurdles - injury and lack of motivation. Whether you're an experienced runner or new to the sport, their tips can help you get ready for your best race. Read More
  • marathon legs

    Marathon Training 101 – Part 1

    Learn about the seven phases of training for a marathon - base building, endurance, strength/speed, race prep, taper, race day, and recovery. Each phase is key to keeping your training on the right track and is important for staying injury-free throughout your training. Read More
  • dynamic warmup

    Runner’s Dynamic Warm-up and Cross Training

    Dynamic warmups are important for activating all of the muscles in the body using active stretches and movements rather than static stretches and holds which can be dangerous for cold or tight muscles. In this video, Dr. Vonda Wright, a runner and orthopaedic surgeon at UPMC, demonstrates some dynamic stretches to incorporate into your daily running routine to ensure that you're warmed up and ready to make the most of every mile. Read More
  • group running

    Marathon Recovery Tips for Race Day

    You did it! You followed your training plan and completed the race, so now what? UPMC orthopaedic surgeon Aaron Mares, MD gives his recommendations for what to do immediately following the race, as well as in the days and weeks afterwards. Read More

Sports Medicine

UPMC Sports Medicine is the region’s largest and most experienced center dedicated to caring for athletes of all levels. For more than 25 years of world-class care, we’re proud to offer more services, have more physicians, and treat more student athletes than any other sports medicine provider in the region. Read More