Marathon Training - Get to the Start Line First

There was a time when the marathon was only for gaunt, lifelong runners. However, somewhere along the way, average runners got it into their heads that the marathon was also for “mere mortals”. Since the year 2000, there has been a 57% increase in marathon finishers across North America, demonstrating the popularity of this ultimate test of physical and mental endurance.

If a marathon is on your “to do list”, there are a number of critical elements to consider. While the sense of accomplishment is considerable, there are risks that can be mitigated with the right preparation. While the finish line is enticing, it cannot be reached if you don’t make it to the start line; and the following ten tips will help get you there.

1.    Have a plan: Pick your target race (and a back-up race in case of setbacks) and work backwards to set your training schedule. There are numerous resources for training plans, including online, in books, and through retail running stores.
2.    Prepare physically: Check with your doctor first, then gradually build up your distance and intensity. While your focus will be on your long run, followed by hill, and speed training, make sure you carve out time for strength and flexibility training. If possible, make your long run the same day and time as your target race.
3.    Understand the course and climate: If the course is hilly or takes place on dirt roads, ensure that you are training on similar terrain. For example, if the race takes place in the peak of summer heat, consider acclimatising with more layers.
4.    Train with others: Training with others will likely push you harder than you push yourself, provide support, and keep you accountable for your training.
5.    Pace yourself: Your first marathon may take you four to six hours to complete. Knowing and practicing your pace in training will increase your confidence and keep you relaxed on race day.
6.    Sort out your gear: While shoes are the most important element, pick what clothes you are going to wear from the socks up and wear them during training. One of the most common mistakes people make is wearing something they’ve never worn before and getting chaffing or blisters as a result.
7.    Sort out your nutrition: Find out what sports drink is going to be offered on the race course and start using it. Get used to the flavour and if you might need to supplement the calories or hydration with additional fluids or solids.
8.    Prevent and treat injuries: It is almost impossible to train for a marathon without at least some kind of minor injury. Address issues immediately and modify your training to work around any issues that come up.
9.    Recover: Balance your exercise with recovery. Get 7 or more hours of sleep and minimize other weight bearing exercise, especially in the last few weeks before your race.
10. Mentally rehearse: Especially during your long runs, and when you are getting tired, rehearse a strategy to overcome any challenges that might come up. Visualize your strength and determination, and how you’ll feel crossing the finish line.

If you follow these tips, you will be well prepared to run your first marathon, or improve on your previous best time.

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