Training for a marathon is hard work and a great deal of it doesn't even involve actual running! Make sure you're training right by keeping these tips in mind:
1.Set a specific goal. It's not just saying you want to finish a race. Ask yourself why are you running in the race in the first place. The kind of goal you have will also dictate the kind of training you should pursue.
2.Come up with a plan. You can easily get training plans online or from a running club. Make sure yours is realistic, factoring in your current lifestyle and running progress.
3.Tell other people. When other people know, you become accountable. People will ask you about how you're doing and sticking with your training will give you something to respond with.
4.Mimic the big day. It's necessary to replicate race day because that will help you get used to conditions on the actual day. Knowing what you're dealing with will help you push through.
5.Know the course. Will you be running up and down hills or be subjected to flatness throughout? Part of mimicking race day is running on a similar course during training.
6.Schedule runs in the morning. The idea of running after logging in 8 to 12 hours of work is hardly appealing. Make running the first order of the day to ensure you get training done.
7.But don't just run. Cross-training improves your overall fitness level which will be handy in a marathon. Squeeze in at least two days of low-impact workouts in a week for best results.
8.Just do it. You won't always have the best training days but what's more important is that you keep doing it. Even if you don't meet your target time, for instance, it's better to have trained than to have not done any at all.
9.Dress the part. In the same way using the right equipment gets work done faster, using the right running gear will help you finish strong on race day.
10.Run a dress rehearsal. Train in your marathon clothes so you can check how comfortable they will be. This will also help condition you mentally because you'll have somewhat of feel of the race.
11.Drink during the run. Many runners have fallen due not only to dehydration but to not being used to the sports drinks provided in a marathon. Check with the organizers what brands (and flavors!) will be used during race day so you can train using them as well.
12.Don't go all out. Keep runs easy enough. They should still be challenging but they should feel like they're helping you store energy and not exhaust you.
13.Load up on carbs. About three days before the big day, eat food rich in carbohydrates like pasta, bread, potatoes, yogurt and sports drinks. Avoid fatty items like greasy pizza so you don't feel weighed down.
14.Eat breakfast. Glycogen stores are consumed during sleep so you have to replenish them, ensuring you have something to draw on during the marathon. If you don't feel like eating, at least have a sports recovery drink or some liquid food.
15.Drink up early and often. Every chance you get, drink a sports drink. This will stave off dehydration and carbohydrate depletion later in the race.
16.Don't try anything new so close to race day. Stick to your plan and avoid the unnecessary stress of figuring out things all over again.
17.Find your stride. Using the right running technique will help you last the race, letting you cover distance without wasting energy.
18.Ditch the heels. For the ladies, at least. Your leg muscles are already working overtime during training. High heels unnecessarily strain the calf and shin muscles additionally.
19.Use ice. Ice shins for 5 to 10 minutes after a run to provide relief from inflammation and aid recovery.
20.Get everything out of the way. And that means EVERYTHING, meaning you have to do your business before you head out for race day. Drink coffee or some hot water to speed things along.
21.Clear your mind. A marathon imposes mental burdens as it takes its toll on the body. Focus on your goal and remind yourself why you are running in the first place. Having quiet time about an hour before the race will help.
22.Chill out. It's hard to have a clear mind when stresses abound. Wind down a week before the marathon and don't do running-related tasks as much as possible.
23.Understand the importance of pacing. You will get antsy taking an easy pace but don't get pushed into rushing early in the race. Incorporate pacing in your training to give you a better handle on conserving your energy.
24.Stash your water supply. Marathons will have water stations but they may not be spaced in an interval much more comfortable for you. Don't let this be a problem by creating your own water stations, stashing bottles before the race in discrete locations along the course.
25.Protect from nipple chafing. For the ladies, again, take a step beyond sports bras and wear a maternity bra to keep the girls in place. Add nursing gel pads for added cushion.
26.Pre-mix gels. If you're set on using gels during the marathon, mix them ahead of time for easy access. Time your doses as you prefer but gels must be taken about every 30 to 45 minutes.
27.Visualize success. Take at least a few minutes every week and imagine yourself running the perfect race. Athletes do it all the time and so should you.
28.Be prepared for nature's call. Just because you're busy running doesn't mean nature's call won't come. Be prepared by knowing where public bathrooms are, including those in gas stations and coffee shops.
