Running News Daily

Tips for Running Your First Marathon

Marathons are incredibly challenging, especially to those who haven’t been in the fitness industry for long. While marathons are generally safe, there are people who have died in these events. This should already be enough cause to take marathons seriously, and to prepare for them properly.

The Notorious 1904 Olympic Marathon

There are plenty of things that can go wrong during a marathon, and no other marathon has had such a bad course as the Olympic Marathon in 1904. This particular marathon was held in St. Louis, United States on August 30, 1904. Three people almost died while running the 24.85 mile race.

One runner was nearly chased down by wild dogs, while another had been given rat poison (strychnine) and brandy to complete the marathon, after which he had lost eight pounds and could barely walk. The third runner was found unconscious by the side of the road with severe internal injuries that could have killed him had he been found an hour later.

The roads weren’t closed, which meant that runners had to dodge busy streets and all of the dangers that came with them. What’s arguably worse is the fact that the winner of the marathon finished the race by riding a car and then running to the finish line. He would later admit to the act, for which he was disqualified for.

The event was deemed the worst olympic marathon in history. It was even almost enough to cause the Olympic board to completely remove marathons from its list of sporting events. While modern marathons are far less dangerous that the 1904 marathon, this shouldn’t be a reason to be complacent. Running a marathon is a serious undertaking, which is why it’s important to know how to prepare for a race.

Wear the Right Clothing

Make sure that your clothing is appropriate for the weather conditions that you’re going to be facing. Cotton should generally be avoided because it’s going to absorb your sweat, which will weigh you down. Performance clothing are made of moisture-wicking material that helps keep runners dry. If you’re running on a hot course, opt for breathable fabrics. If you’re running in cold weather, stick to heat-retaining fabrics. Don’t forget to prioritize comfort as well.

Choosing Your Running Shoes

It’s important to know the terrain that you’re going to run on before buying your running shoes. Some shoes are tailored for road running, which maximize the bounce from your heel strikes, while other shoes are better suited for trail runs, which come with more durable outsoles that are designed to cushion your feet against rocks and other sharp objects.

It’s also important to train with the shoes you intend to race with. This gives your feet the time to adjust to the fit of the shoes. Changing shoes on race day can yield disastrous results, as they may turn out to be uncomfortable and unusable.

Come Up With a Nutrition Plan

A nutrition plan is what’s going to keep you fueled during training and after your marathon. For similar reasons, it’s important to avoid eating any new food on race day as you aren’t sure how your body is going to react to the food. Everything you plan to eat during race day needs to be tested during the days leading up to your race. This will help keep you from requiring unscheduled bathroom breaks, which will significantly hurt your target time.

Learn to Identify Good and Bad Pain

While pain is a natural byproduct of any rigorous physical activity, there are some types of pain that could represent a much more serious problem in the body. All types of pain are indicative of damage in the body. However, some pain should be treated as an emergency.

Dull pain that occurs a few hours after a training session can be attributed to delayed onset muscle soreness (DOMS). This is harmless and is a natural part of strengthening your body.

However, if the pain you feel is sharp and immediate, you need to stop everything you’re doing and to have your affected muscle checked by a doctor because sharp and immediate pain will almost always be indicative of an injury. Ignoring this type of pain can cause further damage to your body, which can further complicate the injury and may even cause irreparable damage.

On the other hand, there are pains that every marathon runner must endure. This pain can be mitigated through disciplined training where the body builds tolerance to the pain it experiences.

Plan for Post-Marathon Recovery

Pain occurring before, during, and after a marathon is normal, but it’s also important to help alleviate soreness and fatigue. The goal here is to recover from the marathon so that you’re able to return to your original functions. Changing into warm clothes first thing after a marathon will help keep you from getting sick.

It’s also important to restore your lost fluids. Generally, you’re going to need about 500ml per hour after your race. Stretching and rolling out your muscles will help relieve muscle soreness and will facilitate blood flow, which is essential to allow the body to distribute much-needed nutrients to your muscles.

Finally, it’s important to increase your food intake to aid in rebuilding your muscles. This will not only help you prepare for your next training session. It will also help support the strengthening of your body as your muscles become denser and stronger as they are rebuilt repeatedly with fresh muscle fibers. On average, you burn about 2,600 calories over 26.2 miles. This is also one reason why running is an effective exercise to help you burn fat. The farther the distance, the higher the burn rate. Use this information to determine how much more food you need to eat.

 

Running a marathon is never easy. Due preparations must be made not only so you can finish your race, but also so you can avoid unnecessary injuries.

(03/28/2022) Views: 1,274 ⚡AMP