Marathon running tips
Are you ready to go the distance? Here are some essential marathon tips ahead of your next race. Whether you are a veteran or a first-timer, check out our indispensable guide to being physically and mentally prepared on race day.
Have a training plan
In the weeks before the big day, you will want to ensure you are fully equipped to last the pace in a 26.2. This means putting in the miles, looking after your body and following the right diet. It also means getting enough sleep and relaxation so that you are mentally and emotionally ready. Your priority will be ensuring you have the right discipline to keep up the training.
It’s a good idea to have multiple pairs of shoes on rotation too, to avoid wearing out those you intend to wear on race day.
Strength building
In workouts, you should incorporate strength training to stabilise your upper body and attain the leg muscles required to increase power (while being sensitive to tendons and ligaments, the connective tissues that can be susceptible to injuries).
Dumbbell rows can be used to strengthen the upper back, tricep dips will help with running posture, step-ups improve leg muscle and squats reduce the chances of injury.
Regular press-ups will boost your chest strength, walking lunges will help with stride extension, and single-leg deadlifts will boost the hamstring. For their part, glute bridges will align the pelvis and torso, while leg raises strengthen hip flexors. It is recommended you rest for around 90 seconds between each exercise.
Cardiovascular training
Building up strength is one thing, but how about the actual running?
You should start training at least 20 weeks before the race. You should strive to get comfortable running at least 18 miles, which in turn familiarises your legs with the distance and the pressures of fatigue. This is not something that can be crammed into training - training over four months gives runners a chance to build up endurance and aerobic capacity in a regular training cycle, while also learning how to manage and conserve energy levels during the race.
It is important, therefore, to have a marathon training plan that is specifically geared towards the race and which is reliable and realistically sustainable.
Pacing yourself applies to training as much as it does to race day itself. It is better to not overdo it in training and leave yourself exhausted or vulnerable to injury. There is no need to go far over three hours. Similarly, you should be careful to spread the load, mixing up running with cross-training. As you edge closer to race day, you should be looking to run at close to race pace.
It is a good idea to train with a coach or running group - something that can give you greater motivation, structure and accountability. You should also take rest days seriously in this training programme, taking at least two days off each week to allow your body to recover. New runners are encouraged to also adopt other forms of exercise to bring balance, such as swimming, biking or yoga.
Nutrition
It is critical that you eat well and hydrate properly, both in training and on marathon day itself. During the months of build-up, there is no universal nutritional formula, but runners should strive to follow a balanced diet, while cutting back on alcohol.
Carb-loading is recommended in the final week before the race so that it can be converted into stores of energy-boosting glycogen in your muscles. The night before the marathon, opt for a lighter meal, while race-day breakfast might consist of porridge with honey, granola on wholemeal bread or a banana.
Pre-race hydration is important, although only in moderation. During the race itself, you might opt for sweets or energy gels in the later stages to give you a boost.
The race
Despite all the preparation you put in, it is still natural to feel nervous ahead of a marathon. You should respect the distance, but don’t fear it. It is a good idea to rehearse as much as possible, simulating the conditions, wearing the same clothing, running at the same hour and after a similar breakfast.
After your warm up, you should approach the start line feeling familiar, calm and focused, equipped with everything you need - from suitable footwear to special cream that protects you from chafing.
Set realistic goals and run sensibly, covering the first six miles at your goal race pace or slightly slower to avoid hitting the wall. You should still feel strong as you hit 18 miles. When you reach the final six miles, take each mile at a time, maintain posture and focus, and think of the people in your life who you know will be proud.
Lastly, having an appropriate cool down is an important step that shouldn’t be skipped, as this can help you avoid injury later. For these and other top marathon tips, contact online running coach Maximum Mileage Coaching today to set a marathon training plan that will see you across the line.
