It requires a lot of willpower and determination to get through the training for the marathon alone. The training will no doubt be the hardest part of getting to your marathon goal, so it’s vital that you are fully aware of how to train properly for the big day. Preparing for a marathon shouldn’t be taken lightly as previous marathon runners have admitted that it will be harder than you expect it to be.
The first thing to consider is clothing. Wearing the right clothes is extremely important for training and for the final run as it will ensure you are fully supported in every area of your body, making the run much more comfortable.
It’s advised that you buy a few pairs of running shoes as you will need to change them over every 500 metres, to maximise the comfort of your feet, preventing them from blistering. You should aim to buy a pair of running shoes that will be good for shock absorption and that will support your feet and calves properly.
As well as buying running shoes, it’s recommended that you purchase supportive clothing also, particularly items which are made from synthetic blend fabrics which will improve your comfort again, throughout the race.
Another important part of your training is your overall nutrition. Ensure that you are eating a healthier diet, by eating less fast food and drinking less alcohol. Healthier foods with a higher concentration of carbohydrates and protein are said to be essential for a runner’s success. When you are running long distances, increasing your calorie intake can help you go further and at a quicker pace.
When training for your marathon run, it’s always a good idea to gradually build on your running distance, starting with shorter 30 minute runs; helping your body become acquainted with running for long periods of time. As your body adjusts to this, you can steadily increase your time and distance, for example running a 10k marathon, moving onto a half marathon (13.1miles) and then attempting a full marathon of 26.2 miles. Varying your distance and speed will maximise your training and build upon your strength and endurance. However, it’s not advised that you run more than a full marathon before the final run as it can increase your likelihood of injuries.
A runner should invest time in other sporting activities too. Trying out cross-training will help you to keep your body in shape and maintain your fitness levels, while taking the pressure off of your feet for a period of time. Pilates is another way to enhance your training as it will help you to strengthen your core muscles and also helps to fight fatigue.
After all the preparation and running training you have endured on the lead up to a marathon, it is a good idea to remember a few final tips: don’t change anything – the day of your marathon is a bad time to try out new running shoes, try new food and drinks or to wear new clothing. It’s always wise to stick to what you know; eat something good – marathon runners sometimes make the mistake of only drinking before a race, causing them to lose energy faster so eat something with high carbohydrate content. Bananas, bagels or energy bars are perfect for this. Finally, dress appropriately – don’t overdress if you are running an early morning marathon even if it feels cold. You are likely to feel at least 10 degrees warmer than it actually is, wearing more clothing will therefore increase sweating and lead to dehydration.
The author of this article is a part of a digital blogging team who work with brands like Bupa. The contents of this article are of a general nature only and do not constitute specific advice, The views of the writer are not shared in anyway by Bupa. This article does not take into account your circumstances or needs and must not be relied upon in place of appropriate professional advice.
