So you've finally decided t o take on the challenge of running your first marathon. Good for you. Be aware that preparing for a marathon is a serious task and need to be addressed step by step. Training, a diet regime, and footwear are all important aspects towards successfully completing your first marathon.
However, the first step is to get out there and start running! We have more advice below on this, but its important to take it slow and steady. Start at a distance and speed you are comfortable with, then set small goals to build this up. Find your "Happy Pace" and find some happy friends to do it together.
A runner's most important tools are his feet. An obvious observation no doubt but if the proper footwear is not used, this can lead to a whole host of other injuries with your ankles, knees and lower back. Leading sports brands such as adidas have developed shoes specifically with runners in mind and the appropriate technology to analyse and recommend the right shoes for your feet type.Most of their flagship stores in many countries now provide this service. And do bear in mind that the most expensive shoe is not necessarily the best for you.
• Training
The internet is great for reading about tips from the pros. Start surfing. We recommend the following sites:
• • • www.marathonrookie.com
• • • www.marathontraining.com
• • • www.jeffgalloway.com
• • • www.halhigdon.com
• Are You Fit Enough?
Not sure about your health? It may be a good idea to get an all-clear from your personal doctor before beginning your training for added peace of mind. But if you dont have any existing health problems, dont worry too much about fitness levels - an event like this is a motivation to getting fit, so use the marathon in a positive way. Again, start slow and always stay within your limits. If its walking to start with, no problem!
• Start Running Now
If you are not a regular runner but would like to try, the next thing would be for you to get out there and just start running. Experts suggest that the 5KM A Week training program which combine walking and running for the total beginner, with appropriate stretching and warm downs, should have a very positive impact on the body of the novice runner. It is suggested that beginners stick to this program for around 5 weeks before progressing to the 10KM A Week program.
• Select Appropriate Routes
Marathon routes are generally by far considered to be flat. Train accordingly, but dont forget the corss training that is recommended in all running programmes. Generally, cross training is any other sport or exercise except running eg cycling, swimming, abdominals and back exercises, pushups and all around strength and endurance exercises (except heavy weights - you do NOT want bulk!). The idea of cross training is that your fitness and overall strength is enhanced, which in turn helps you to be a stronger runner.
• Stay Motivated
If you don't happen to notice any immediate changes in your running ability do not worry. You should be able to feel like a stronger, fitter runner after week number 4. Start running with a group to make your training more enjoyable. Studies have shown that runners training in small groups are able to stay motivated easier than lone runners. So look for a running buddy as soon as possible.
• Watch What You Eat
This doesn't necessarily mean you have to cut down on food; its about what is best to eat for running and when. A general rule of thumb for runners is to increase carbohydrates and reduce fatty and processed food intake. Pay particular attention to foods with a low glycemic index (see http://www.glycemicindex.com) and eat 2 to 3 hours before a long run. Do check out the recommended running websites for more info.
• Hydrate, Hydrate
Weigh yourself before and after your run. Your weight should be the same before and after the run if you have hydrated yourself properly. Bouts of dehydration during a long distance race is no one's idea of fun so make sure you are well prepared. As a general guide (depending of course, on how much you sweat), you should be taking in between 1 to 1.5 liters of fluids per hour.
• Listen To Your Body
Do not take any aches and pains for granted. Anything seemingly minor can flare up if not attended to. Make sure you have rest days in between your training and stretch before and after your runs. Over-training can increase the chances of you not being able to compete in the marathon due to an injury which could have been avoided. This comes back to the training programme - stay within your limits and build slowly, but adjust if necessary. A heart rate monitor can be a good tool to manage your effort and exertions during training.