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Ten tips you should know when preparing for a marathon

Running a marathon is no easy task. It takes months of preparation, and even then, there are no guarantees you will make it to the finish line. But for those who have put in the hard work and dedication, crossing that finish line is an unforgettable experience.

Marathons are not only a test of your physical strength but also your mental fortitude.

Here are 10 things you should know before running a marathon:

Get Your Nutrition In Check

Proper nutrition is essential for any runner, but it becomes even more important when training for a marathon. Be sure to fuel your body with plenty of carbohydrates to give you energy for long runs and speed workouts. And don’t forget to hydrate!

Drink plenty of water and sports drinks throughout the day to stay hydrated. Find out more about proper fuel for runners here.

Build Up Your Mileage

Once you have a few weeks of running under your belt, increase your mileage. A good rule of thumb is adding 10% to your weekly mileage. So if you’re running 20 miles per week, increase it to 22 miles the following week.

Be sure to listen to your body during this process. If you’re feeling fatigued or have aches and pains, take a step back and reduce your mileage for a week or two.

Incorporate Speed Workouts

In addition to long runs, include some speed work in your training program. Speed workouts help to improve your endurance and can make running at a slower pace feel easier.

Some typical speed workouts include tempo runs, intervals, and fartleks. Tempo runs are runs performed at a slightly faster pace than your marathon goal pace. Intervals consist of alternating between periods of fast running and slower recovery paces. Fartleks are unstructured speed workouts where you pick up the pace for short periods throughout your run.

Start Slow

Don’t try to run 26.2 miles on your first training run. Ease into it by starting with shorter runs and gradually increasing your mileage. Try running 3-4 times a week to start.

By starting slow, you reduce your risk of injury and allow your body to get used to the demands of running long distances. This can help you stay motivated and avoid burnout as you prepare for the marathon.

Create A Training Plan

With so many different training programs available, it can be tough to know where to start. The best way to find a training plan that works for you is to consult with a coach or experienced runner. They can help you create a custom plan based on your goals, schedule, and current fitness level.

Having a plan to follow will help you stay on track and make the most of your training. It can also be helpful to write down your weekly workouts so you can see your progress over time.

Join A Running Group

One of the best ways to stay motivated during training is to join a running group. These groups meet regularly to run together and often have members of different abilities.

Not only will you make new friends, but you’ll also have access to experienced runners who can offer advice and support. And on those days when you don’t feel like running, the group atmosphere can help give you the motivation you need to get out the door.

Rest & Recovery

Rest and recovery are a vital part of any training program. Be sure to take one or two days off from running each week to allow your body to recover. And don’t forget to include cross-training activities such as biking, swimming, and strength training.

These activities can help improve your fitness while giving your joints a break from the impact of running.

Set Realistic Goals

When setting goals for your marathon training, make them realistic. Trying to do too much too soon can lead to burnout and injuries. Start by selecting a plan for how many miles you want to run each week. Then gradually increase your mileage until you’re running the distance you need to complete a marathon.

Setting time goals for your long runs and speed workouts is also essential. This will help you gauge your progress and ensure you’re on track for race day.

Stay Motivated

There will be days during training when you don’t feel like running. That’s normal! But it’s essential to find ways to stay motivated to stick with your program.

Some things that may help include:

Setting goals.

Listening to music.

Joining a running group.

Finding a training buddy.

Remember, the key is to keep moving forward even on the days when you don’t feel like it.

Be Prepared For Race Day

After all your hard work, it’s time for the big day! Make sure you’re prepared by doing a dress rehearsal a few weeks before the marathon. This means running the same distance you’ll be racing at the same time of day, wearing the same clothes, and using the same fueling strategy.

This will help you identify any potential problems so you can fix them before race day. It will also allow you to practice your race-day routine, so you know what to expect on the big day.

Marathons are a test of endurance, both mental and physical. But with proper training and preparation, you can cross the finish line with a sense of accomplishment. Use these tips to make the most of your marathon training and have a successful race.

By following these tips, you’ll be well on crossing the finish line of your first marathon!

(07/12/2022) Views: 1,012 ⚡AMP
by Athletics Weekly