The Riyadh Marathon 2026 concluded recently. Were you able to join it, or are you still thinking about running your first one? Don’t worry! There are many marathons happening in and out of the Kingdom this year and next. The most important thing is that you are ready for it.
Mohammed Ameenuddin
If you have decided to run a marathon, this is probably one of the best—yet toughest—decisions you can make. It’s a great endurance challenge that demands substantial physiological and psychological effort. A lot goes into proper and effective marathon preparation. It requires a structured training approach grounded in the principles of progressive overload, recovery, nutrition, and mental conditioning.
Training will differ depending on the weather and overall geographic conditions. For us in Saudi Arabia, where temperatures are high almost year-round, many specific factors need to be taken into consideration.
To run a marathon injury-free, a new runner, depending on activity level and lifestyle, will need a minimum of three months of proper training. This should include different types of runs and runner-focused strength training.
Committing to a training program takes much more than just a plan. You need to make sure you have the time, the support of family and friends, and most importantly, the zeal to run.
Getting Started: Laying the foundation for an aerobic base
A solid level of aerobic fitness is essential before starting marathon-specific training. Most training programs assume that runners can already run consistently, typically covering 15–20 km per week. If you’re new to running, the dynamics of the training program change. Building an aerobic base improves cardiovascular efficiency, enhances muscular endurance, and reduces the risk of injury as training volume increases. Base training should focus on low-intensity, steady-state runs performed consistently over several weeks.
Training: Structured training programs
Marathon training programs usually span 12 to 20 weeks and are designed to progressively increase training load. These programs include multiple types of runs, each serving a specific purpose. Easy runs (where you can comfortably hold a conversation) support aerobic development, long runs build endurance and improve fuel utilization, tempo runs enhance lactate threshold, and interval sessions improve speed and running economy. Training plans typically follow a gradual mileage progression to allow adaptation while minimizing overuse injuries.
Consistency: Importance of long weekend runs
The weekly long run is a key component of marathon preparation. These runs gradually increase in distance, often peaking between 18 and 32 km. Long runs stimulate adaptations in slow-twitch muscle fibers, increase glycogen storage, and improve fat metabolism. They also provide psychological benefits by getting runners comfortable with long periods of sustained effort. Long runs are usually performed at a slower pace than race pace to focus on endurance rather than speed.
Body Preparation: Recovery and injury prevention
For me, recovery weighs even more than the training itself. Proper recovery is a fundamental part of effective training, as physiological adaptations occur during rest. Every training program should include at least one complete rest day per week, along with easier weeks to support adaptation. Recovery involves more than just rest—it includes stretching, foam rolling, adequate sleep, and low-impact cross-training, all of which help runners stay consistent and injury-free.
Nutrition: Give your body what it needs
Nutrition plays a vital role in supporting the increased energy demands of marathon training. A balanced diet with a strong focus on carbohydrates is essential, as carbs are the primary fuel source for endurance exercise. Protein supports muscle repair, while healthy fats contribute to overall energy balance. Hydration must also be carefully managed to maintain performance and reduce fatigue. Gut training during long runs is extremely important to avoid surprises on race day. Using carbohydrate-based gels or sports drinks in training helps you understand what works best for your body during the race.
Psychological Preparation: Mental resilience
I always say, “Running is more beneficial mentally.” Mental resilience is a major factor in marathon performance. While training naturally builds mental toughness, intentional strategies can further improve preparedness. Techniques like goal setting, visualization, and positive self-talk help runners manage discomfort and stay focused during long efforts. Mental preparation becomes especially important in the later stages of the race, when physical fatigue starts to take over.
Final Preparation: Tapering and last steps
The tapering phase, usually lasting about two weeks before the marathon, involves reducing training volume while maintaining intensity. The goal of tapering is to allow accumulated fatigue to fade while preserving fitness. Research shows that a well-executed taper improves race-day performance by ensuring optimal recovery and energy availability.
Training for a marathon is a heuristic journey. It’s a complex process that brings together physiological conditioning, structured planning, smart recovery, proper nutrition, and strong psychological preparation. So, if you have decided to train for a marathon, you have moved a level up for your self-growth. Keep running!
