{"id":13520,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=13520"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"how-to-train-for-an-ironman-marathon","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-train-for-an-ironman-marathon\/","title":{"rendered":"How to train for an Ironman Marathon"},"content":{"rendered":"

The Ironman marathon is a different beast to a straight-out marathon. Though I have to admit, racing a marathon without a bike almost hurts more? Running at an uncomfortable pace from start to finish is taxing on both the mind and the body, it\u2019s easy to see why it takes so long to recover from.<\/p>\n

 <\/p>\n

Consistency is king<\/h3>\n

Training for an Ironman marathon is possible with just one thing. Consistency.<\/p>\n

You can\u2019t rush speed, or miles. You can go out and hammer yourself into the ground day after day, running as hard, long or as fast as you can. You\u2019ll only get injured, ill or end up going slower.<\/p>\n

 <\/p>\n

Take it one day at a time<\/h3>\n

Staying consistent and doing little by little, day by day, is the best way to be ready for a marathon. Options like a double run day to replicate running on heavy legs and staying strong when your legs begin to feel like they\u2019ll give up.<\/p>\n

Or, mixing in some brick sessions to give your legs that added bit of strength are great ways to begin to be ready for the back end of the marathon, when it really takes its toll.<\/p>\n

But as we all know, the training doesn\u2019t make you any fitter, the recovery does. Making sure you\u2019re properly fuelled before, during and after training will make a huge difference to your recovery and allow you to keep the consistency you need.<\/p>\n

 <\/p>\n

Fuel right<\/h3>\n

Whether it\u2019s a quick bar<\/a> or gel<\/a> before the session, gels<\/a> during, and a rego<\/a> or protein bar<\/a> immediately after. All these things will allow you to perform at the best of your ability.<\/p>\n

If you know the marathon is going to be warm, practicing with electrolytes<\/a> and drinks are a fantastic way to prepare, work out a loop where you can stop at home and pick up the bottle briefly or persuade a friend to cycle next to you on your long run.<\/p>\n

I find that I fuel best with carefully calculated gels while I\u2019m training and racing so that my stomach can digest them easily and the energy transfers straight into my legs.<\/p>\n

These small things will begin to add up and allow you to commit 100% to every training session. Building the strength and consistency in the legs is the foundation of marathon training. It\u2019s easy to find speed when you have such a solid base.<\/p>\n

 <\/p>\n

Train the body and mind<\/h3>\n

As well as building strength and nutrition into your routine, don\u2019t neglect the mental aspect of the marathon. A marathon is a long way, you don\u2019t have to go out looking for the pain, it\u2019ll find you through the race, trust me. But if you\u2019re ready for it, embrace it, accept it, and find ways to manage it.<\/p>\n

Detach yourself from it, fill yourself with all the things that keep you going when the times are tough. Feed on positive thoughts and self-belief. KM 28-36 are going to hurt, but if you\u2019re ready, you can take it.<\/p>\n

Train smart, train hard, and make sure you\u2019re fuelled by science! It\u2019ll make all the difference.<\/p>\n","protected":false},"excerpt":{"rendered":"

SiS Ambassador, Jack Schofield, discusses the unique challenges of an Ironman Marathon. <\/p>\n","protected":false},"author":40,"featured_media":13525,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[453,559,571],"tags":[],"class_list":["post-13520","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running","category-triathlon","category-athletes-partners"],"acf":{"subtitle":"","product_skus":"Go-electrolyte-500g, Go-energy-bar-mini-30-pack, 30-pack-electrolyte-gels","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2019\/03\/UK-Social-Media-Fuel-Ironman-Training-MAR2019-1600x500.jpg"},"yoast_head":"\nHow to train for an Ironman Marathon -<\/title>\n<meta name=\"description\" content=\"Training for an Ironman marathon is a challenge, but consistent training and correct sports nutrition make all the difference.\" 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