Building Endurance for a marathon.

Building Endurance: The Key to Marathon Success

My first time running a 5K which motivated me to do a Marathon

After you’re mentally prepared to start your marathon training and have the right gear, the next and most crucial step is building your endurance. When people hear the word endurance, they often think, “how far you can run.” While that’s partly true, endurance is much more than distance — it’s about staying strong, focused, and prepared for those moments when your mind starts to doubt itself and fatigue begins to set in.

Avoid Burnout by Building Smart

One of the biggest mistakes I see many runners make when training for a marathon is adding extra miles too quickly or running at a fast pace too soon. While this might work for some, many end up reaching the burnout stage. To build endurance safely, it’s important to follow a structured marathon training plan and gradually increase your mileage. With each long run, aim to add about 10% more distance weekly. Speed will come later — for now, focus on keeping your legs moving for longer periods each time you train.

Strength Training for Better Running Performance

Another key tip that has helped me tremendously is adding strength training two to three times per week to build overall power and stability. This is crucial for long-distance running, as it improves balance, reduces injury risk, and enhances your overall performance. Exercises like squats, lunges, planks, and hip thrusts can make a noticeable difference during those final marathon miles.

Here's a video of my usual Friday routine 

Friday Workout Routine while training for a marathon

The Mental Side of Endurance

As I mentioned in my last blog, mental strength plays just as big a role as physical training. Endurance running requires discipline and a strong mindset. There will be days when you feel unstoppable and others when you struggle to find motivation — and that’s okay. On both days, show up and give it your best effort. Progress happens through consistency, not perfection.

With every mile, remember that you’re not just building endurance — you’re also building strength, confidence, and resilience. These three qualities will be what carry you across the finish line on race day.

What scares you the most when thinking of running a Marathon?  

Training for A Marathon

                                                    RUN A MARATHON WITH ME: 

The first step in training for a marathon is making sure you are mentally and physically prepared to face all the challenges ahead. Many first-time marathon runners believe they can simply run 26.1 miles at the same pace without hitting any mental or physical obstacles. The first piece of advice I would give, as someone who has run a marathon, is this: do not focus solely on mileage and training plans—focus first on your mindset. This will be the key to finishing your first marathon.

Mental preparation means practicing positive self-talk, reminding yourself that you can do this, and finding a deeper reason for why you want to complete the race. Let’s face it—less than 1% of people ever run a marathon. Why? Because if it were easy, everyone would do it.

Equally important is your gear. Having the right equipment and tools to achieve your goal is just as crucial as mental preparation. Make sure you are following a strict plan, getting proper sleep, and wearing shoes that fit your feet well. Many runners go up a half or full size so their feet have room to breathe, especially on long runs. Invest in a running vest, supportive socks that prevent blisters, and other accessories like a hydration belt, running hat, and reflective gear for early morning or evening runs. These may seem like small details, but they can make a big difference in your comfort and safety. With the right gear, your body stays supported, your motivation stays high, and you can focus fully on your training without being distracted by discomfort or preventable injuries.

    

                                        Motivation to Run: