Running a marathon has its share of benefits. It’s not unusual for marathons to be charity events. And sometimes there are prizes for the winner. But mostly, it’s about a personal challenge.
Running a marathon can be one of the biggest fitness challenges a person ever faces. It can also lead to injury if you don’t train carefully. This article will explain how to train for a marathon to ensure you are in great shape from beginning to end.
Choose Your Marathon Wisely
It’s important to choose a marathon that’s best suited to your capabilities. Marathons that are over 26.2 miles will be a significant challenge to beginners. It’s best to go with a 5K, 10K or half marathon if you are just starting out.
You must also consider the marathon environment. It’s best to run on familiar roads rather than venture to strange areas unless you are up for the challenge.
You should also consider the terrain you are running over. If you are dealing with hilly or rough terrain, make sure you are ready to deal with it.
Shy away from high profile marathons if you think they will make you too nervous.
The Four Building Blocks of Training
There are four building blocks to consider during marathon training. These include:
- Base Mileage: Run 3-5 times a week upping your mileage every time. You should never increase your mileage by more than 10% on a weekly basis.
- Long Runs: Do a long run every 7-10 days to get used to running longer distances.
- Work on Speed: This requires an alternate of interval training which involves sprinting then slowing down, and tempo runs which involve running at a sustainable yet challenging pace over long distances.
- Rest and Recover: It’s advisable to take some time off running every few days. You can use these days to focus on other exercises, or rest completely. It’s especially best to scale back right before the race so you are not tired on your big day.
Race Day Tips
- Hydrate: There will be hydrating stations along the route, but it’s important to hydrate before the race and keep a source of hydration on your body.
- Eat Carbs: Small amounts of carbs will keep you energized during the race. Eat a high carb breakfast. You may also consider taking along energy gels, chews, energy bars, etc.
- Get to the Race Early: This will give you plenty of time to sign in and use the bathroom.
- Use Vaseline or Body Glide to coat parts of the body that might chafe.
- Start off Slowly: Starting off fast is a rookie mistake. It’s best to conserve your energy and pick up your pace later in the race if needed.
- Don’t overdress: You will get hot while you’re running. If you are cold when you show up for the race, wear a garbage bag over your clothing. Then take it off when you start to run.
Now that you know what you need to do to get ready for your big race, you may just win the whole shebang. We wish you the best of luck in your fitness endeavors.
