10 Tips For Marathon Runners
Running a marathon is one of the toughest challenges you are likely to put your body through in your lifetime so preparing for it in the right way is imperative. If you follow the best advice and guidelines throughout your training as well as the race, you are far more likely to achieve your goals and you give your body a much better chance of a speedy recovery. Here are 10 tips for marathon runners:
1. Dress smart
And by this I don’t mean wear a suit, of course. It is really important to make sure that you will be comfortable when you run, whether it’s a 5k training run or the marathon itself. A good pair of running shoes that provide you with support, cushioning, and durability is essential. Similarly, wearing clothing that is specifically designed for running will make your running experience far more comfortable.
If you buy new clothing or shoes before you run a marathon, always do a few test runs in the clothing before the event. This way, if there is any rubbing or soreness you have time change your choice.
2. Don’t over do it
Training for a marathon isn’t like cramming for a test; running more miles than you’re used to as you get closer to the marathon event will be detrimental to your success. By this point you will have been training for months and your body will have got used to a certain level of training so, even if you’re feeling great, have confidence in what you’ve been doing and don’t push your body to hard. It is also important to get plenty of sleep so that your body has time to recover from the training.
3. Do a half-marathon First
About a month before your marathon event is a good time to test your fitness. Try to run a half-marathon slightly faster than your marathon goal pace. A warm up race can not only give an indication of your fitness but can also be mentally uplifting.
4. Do a test run
Four or five days before the marathon event, do a two or three mile marathon-pace run in your marathon outfit and shoes. Try to imagine yourself on the marathon course running in a strong, relaxed manner. This run will boost your confidence, as well as providing one last little bit of conditioning to help you lock in to race pace on marathon day.
5. Drink on the run
Try at least a few runs with the sports drink and energy gels that you are planning to refuel with during the race. Energy drinks can be beneficial as they provide fluid, carbohydrates, and electrolytes. Find out how often your marathon will have aid stations, and practice drinking at that rate
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