Guide to Running a Marathon
3 Essential Tips for Running a Marathon
Running a marathon this year? Worried about what’s in store? Like most things in life, running a marathon becomes easier and more enjoyable with a little preparation. Sure you can always cram for a test or wait until the last minute to book a holiday. However, when it comes to running a marathon, being mentally and physically relaxed and motivated is a must.
A marathon training schedule that spans 3-4months is great for preparing you for the challenge. You’ll be able to see how far you’ve come and take strength from training achievements.
Here are some tips that can make a massive difference to confidence, motivation and performance.
Running a Marathon: Do a Half Beforehand
Here’s a handy tip for preparing yourself mentally and physically for running a marathon. Find a half- marathon that takes place 4-6 weeks before the main event. It’s an excellent way to test your fitness and see if any tweaks need to be made to your training plan. Running a marathon is partially about confidence. Complete a half beforehand and you’ll get a huge confidence and motivation boost.
Running a Marathon: Do the Distance, Not the Course
This is one of my all-time favourite tips for running a marathon. Remember, it’s a mental and physical challenge. Naturally you need to know the course profile (flat, undulating, hilly) and whether it’s a road race, off-road or all-terrain. Familiarity with the area is one thing, knowing every nook and cranny of the course is quite another. If you choose a well-marshalled race there will be markers and people to steer you in the right direction anyway.
When running a marathon, it’s useful for your brain not to know where the really difficult bits are. Let’s say you know there’s a steep hill at mile 15. Your brain is highly likely to prepare you for this fact and you may slow down more than is necessary 1 mile before. That will of course have an adverse effect on your race time.
Running a Marathon: Train on Similar Terrain
I’m not advocating only running on terrain that’s identical to that of the marathon course you’re planning to complete. However, if you want your first marathon training made easy, then running a marathon unprepared on a hilly course when you’ve been training on flat routes is NOT the way to go. Basically because you’ll be using different muscle groups and your body will not have adapted to the difference in terrain.
Get ready for hills by including hill training into your programme. If you live in a flat area, it’s still possible to prepare for running a marathon by using the incline feature on a treadmill.
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