Running is a great exercise for overall fitness, but it’s not for everyone. If you’re new to running, or haven’t exercised in a while, it may be tough to start out by running 10k. But, you should be able to run 10k without training. With some basic training, you can make the run a breeze.
Is it safe to run a marathon on no training? Sergey Mironov // Getty Images Why influencers claiming to run marathons on 'zero training' is one TikTok trend you should definitely avoid In that study researchers had two groups of volunteers perform a challenging run workout after one group had been fed a high-carb diet and the other group had been fed a low-carb diet, where participants' muscle glycogen stores were 47 percent below full capacity. Members of the low-carb group covered 4.9 percent less distance in the workout 0:01 – My thoughts the night before the race. Talking through why I’m doing it and my preparation. 4:15 – I show you my breakfast before the marathon. 5:34 – The run! 7:55 – A few hours after the run. How I’m feeling and my experience running the marathon. Unless you like running alone, are self-motivated and disciplined, and know what you’re doing, joining a marathon training group is a good idea. You’ll have people to run with, a coach to give you a program to follow, and nutritional support on long runs. You’ll feel like you’re a part of something bigger than yourself. That said, I often suggest a more achievable approach of using a 9 minute : 1 minute ratio of run-walk for first-time marathon runners. The principles of run-walk-run include: Continuous use of a muscle will result in quicker fatigue. Run-walk-run enables better control of effort and fatigue. Set up a Marathon Training Plan. When you run a marathon without training, setting up your plan is the simplest part of the process. Don’t train, and you’ve pretty much got it. What you can do outside of that is read about mental strategies that will help you finish the race. Anything you can do to ready your mind will help as the race Break up your marathon into 1-mile walking sections and 4-mile running sections. The chances are that you will be capable of running the first 4 miles (1 mile is approx 1.6km) without much of a sweat. Then, give yourself a break and walk for a mile. Then run 4 miles and walk another 1 mile, and so on. Each time you walk you will lose around 5 Think of your quality sessions: you do not do the same 10-mile marathon pace run you do in peak marathon training during earlier phases of training. If periodization applies to training intensity and training volume, logically then it also applies to long run duration. Arguably, the 3-hour long run rule can take a periodized approach.
So on marathon day you just do your normal long run pace and you are used to 20, you can use the magic of race day to get to 22-23 without issue, and then at that point you want to quit but you're so close you might as well keep running and finish. Not that I recommend that, but you can finish a marathon no problem.
Retraining your brain and focusing on a positive mindset is key to surviving long distance. Starting your run with a negative will only make it feel impossible. Mentally prepare yourself for the distance – tell yourself anything you need to make the run feel possible and manageable.
