How to Prepare for a Marathon
- April 5th, 2016
- Camilla Chapman
It's that time of year where thousands will line up on a start line throughout the World, ready to tackle one of the toughest running races - a marathon!
They may seem very daunting but anyone can run a marathon, or a smaller distance, if you prepare and train right. Whether it's for your own athletic career or for a charitable cause, here are our top tips on helping you succeed and complete those long distances a little bit easier than before.
Start small, think big
Start your training by focusing on where your current ability is at and not where you're heading. Gradually increase your mileage by no more than 10% a week and with each week every week, the idea of running 26.2km will seem a lot easier and not as daunting as before!
Quality over quantity
Long runs are the most important workouts, as they'll help you build the endurance to finish a marathon. Sacrifice easy workouts first and tempo runs then second - even if you skip the long run, taking part in any workout is better than no exercise at all.
Assess your ability
Consider your current ability and where you are currently at with distance. Take time to build up to a good starting distance e.g. 6 miles before going all out training for a marathon. Run at a pace which is to your own fitness level and not those of others - listen to your body to become successful!
Rest
Make sure you get enough rest when you're training and don't overwork yourself! Overworking can lead to fatigue and injury, which could derail your training and marathon attempt. Have two rest days per week to ensure enough recovery time when training and never perform workouts on a rest day! Relax and enjoy your days off - you've deserved them!
Eat well
Carbohydrates, protein and omega 3 are always good when training or running a marathon, as part of a healthy, balanced diet. Rice is a good source of carbs to store up energy for runs, as well as fruit and veg such as bananas for race day itself. Salmon and other fish have healthy fats which are good for training and also make sure to eat plenty of protein, whether this is meat or other foods such as nuts. During the race, take some carbohydrate drinks with you and energy bars, to help give you that little bit more energy!
Whatever distance you're planning to run this year, make sure you are fully prepared and raring to go! Best luck to everyone who taking part in a running event.