Committing to run your first marathon is an impressive move and a thrilling challenge!
Here’s a guide on how to escalate from 0km to 42.195km with the help of David Goggins’s inspirational 40% rule.
1. Understand What You’re Signing up For
A marathon is a test of endurance, stamina, and mental strength, spanning a total of 42.195km. It’s crucial to understand the magnitude of this commitment before proceeding.
2. Get a Physical Check Up
Visit a Healthcare professional for a thorough health checkup ensure that you’re fit and ready for the physical challenge that awaits.
3. Set a Realistic Goal
For your first marathon, the goal should be to finish the race rather than winning. This mindset provides a realistic target and helps avoid unnecessary stress and pressure.
4. Choose the Right Equipment
Make sure you have comfortable and durable running shoes, as well as appropriate running attire. Also, consider other essentials like a hydration pack, high-quality socks, and more.
5. Implement David Goggins’ 40% Rule in Your Training
David Goggins, former Navy SEAL and renowned endurance athlete, has a concept he calls the “40% Rule”.
Simply put, Goggins believes that when your mind is telling you that you’re done, that you’re exhausted, that you cannot possibly go further, you’re only actually 40% done. This means you still have 60% that you haven’t tapped into yet.
This is a mental tool to push beyond your perceived limits. When you think you’re done, remember you’ve probably only tapped into 40% of your real capability; you’ve still got 60% left. Apply this rule liberally throughout your training.
6. Follow a Marathon Training Plan
- Week 1-2: Start with brisk walking for 30-45 minutes. 4-5 times a week.
- Week 3-6: Progress to jogging continuously for 1-2 miles without getting overly winded. Do strength and cross-training exercises at least 3 days a week.
- Week 7-10: Slowly build up your endurance to be able to run 5-6 miles. Introduce hill workouts and speed sessions.
- Week 11-20: Gradually increase your longest run by 1-2 miles each week. Follow the 10-percent rule which advises against increasing your weekly distance by more than 10 percent from the previous week.
7. Persistent Application of the 40% Rule
Incorporating this principle into your everyday training will transform it into a habit by the time the marathon arrives. Whether you’re running cross-training, or even resting, keep reminding yourself that when things get tough, remember you probably have more to give.
8. Nutrition and Hydration
Maintain a balanced diet rich in proteins, carbohydrates, and good fats. Drink appropriate amounts of water to stay hydrated, particularly during your training.
9. Listen to your body
While you want to push your boundaries, it’s also essential to recognize the difference between good and bad pain. If you encounter persistent pain, seek medical attention.
10. Get Ready for Race Day
Familiarize yourself with the race details, get a good night’s sleep, consume a healthy, carb-filled meal the night before, and hydrate adequately.
11. Adopting the 40% Rule on Marathon Day
Lastly, marathon day is where your physical and mental training is tested. When fatigue sets in and you feel like stopping, invoke Goggins’ 40% rule. It’s all about pushing your perceived limits and powering through, even when your body tries to convince you that you can’t. Push your mental boundaries, and remember why you started.
Goggins’s principle is ultimately about challenging your mental limit, rather than your physical one. By conditioning your mind to endure more, you would be surprised how far beyond your limits you can push. Remember, running a marathon is as much a mental game as it is a physical challenge.
Just beware not to push your body to harmful extremes. Listening to your body’s warning signals is crucial to avoid serious injuries. You should consider stopping if you feel sharp or persistent pain. Goggins’ rule is a mental tool, not an excuse to ignore your body’s needs and safety. Stay healthy on your marathon journey!
