Running the first marathon is intimidating. Between learning the number of kilometres you need to complete, your diet, and which training program works best for you, there is a lot to cover. Add to that nerves on race day. However, do not worry. Even the best of marathoners have been there. As they continue crossing race after race off their to-do lists, they have developed tactics that help them get to the finish line every time. To help all first-timers prepare for the next race season, we have compiled the best marathon training tips.
Using these marathon running tips can help improve your time during the event and run the entire course without stopping. These tips are a win-win and they come from famous marathoners all over the world. Plus, you can use them right now! Do not wait for another second, head on to the tips.
Half marathons are the fastest-growing race distance for runners in the United Kingdom. They are popular because setting a short-distance goal is a manageable challenge. Each half marathon event offers you the elation of finishing without the tear and wear of going the full distance. Plus, you bounce back fast enough so doing over one marathon in a year is reasonable.
Start preparing for the half marathon at least 13 weeks before the event. This provides you with enough time to safely build up your body for the long run using weekly workouts and mileage goals. During training, make sure you have two fresh pairs of running shoes on hand. Like your body needs to recover after a long workout or run session, so do your shoes. Alternating between shoes helps reduce the chances of running-related injury.
Marathons come in different sizes and shapes. The 10Km race is an excellent achievement, benchmark and goal distance when starting these races. Signing up for this type of race gives you insight into the training structure while keeping you motivated and disciplined. A full marathon is a significant event for any runner. But you need to spend at least six months training for it. Pacing is critical during a full marathon. Set yourself realistic time targets and make sure you run at a consistent pace before signing up. Expect to hit “The Wall” during the race and prepare yourself in advance.
The ultramarathon covers over 50Km. Since these marathons cover different sizes, it is difficult to lump together a single strategy. However, you need to practise restraint and become comfortable with long runs. Training goals for ultramarathons are based on time on your feet rather than the distance covered. Some runners take as long as a year to prepare for a single ultramarathon!
Always take a cold shower before racing. The shower will help increase blood flow, which is perfect for the pre-run warm up. Remember to run empty-handed. Even a small water bottle can mess up your balance and rhythm during the race. Avoid watching TV the night before a marathon, this includes texting friends late at night. Light from your TV, laptop, or smartphone can interfere with your sleeping pattern. If you are looking for late-night entertainment, get a book!
Do not run with clenched fists because they use up the energy you need. Plus, clenching also tenses the entire body. Focus on exhaling and inhaling through the mouth during training and the marathon. Breathing through the mouth helps oxygen get through your entire body faster. Follow these marathon running tips to ensure you get through most of your marathon. However, enjoy the journey. You have put so much into marathon running preparation for the big day, the least you should do is savour the experience!