8 Things You Need to Know About Your First Marathon There are a few key points that every first-time marathoner needs to know before starting their training. Here are eight of the most important things to remember for your training.
Training Eight, you should run your 20 mile practice run three weeks before the actual race. After that, taper off each long run to allow your body to heal and strengthen before the big day. You will be making a dramatic jump from 20 to 26.2 miles. Considering that most first-time marathon schedules emphasize the importance of only increasing a mile on your long run every weekend, a 6.2 mile jump is going to have some serious consequences on your body. For that reason, you will need three weeks of recovery time to get your body ready for that long distance. Taper down the final two “training” long runs. Two weeks before the race, taper down to 12 miles. One week before, taper down to 8. The final two days before the marathon should be rest days. Don’t even think the word exercise if it’ll keep you from lacing up your running shoes. Seven, water and food will be supplied throughout the race. Practice sipping water every and nibbling on fruit as you train so your body is used to receiving nutrients while it’s expected to keep pace. Take about four to six ounces and nibble on some food/snacks every forty minutes or so on your long runs. Your body will be strong for the training run ahead as well as be well fueled throughout the marathon.
Break in your Shoes Six, break in shoes before you wear them running. Walk in them everywhere you go. Exercise in them to small extents. Your goal is to mold them to your feet before you take them on the long runs. An unbroken shoe can change your stride. Changing your stride can cause unexpected injuries, requiring the help of a Salt Lake Orthopedic Clinic and destroying your plans to run the race. Five, run an official half marathon in your training. You’re running the
distance in training anyways, you might as well get the medal and shirt for it. Above that though, it will get you used to the feeling of a race. Pre-race jitters do so many things to you. One of the worst effects is that they make you want to sprint off the line. You’re going to beat yourself up forever if you listen to those jitters. Pace yourself off the line so you don’t waste all of your energy on the first 3 miles. Running a half marathon beforehand will help you learn how to do that. It’s better to experiment with pacing when you only have 13 miles as opposed to 26. Four, don’t try anything new the day of the race.
Day of the Race Eat the same things at the same times and wear the same equipment that you would during a training run. When you stray from this advice, you increase the likelihood that you’ll be sick or injured in the care of a Salt Lake Orthopedic Clinic. Three, add energy foods like carbohydrates into your diet a month before your race. Your body will get used to breaking down the nutrients so you can carb load effectively the day before. Two, stretch after every run. Stretching helps you prevent injury training up to the race. One, run to finish, not to win. The running community is filled with people looking to just finish the race. Don’t lose sight of that goal, otherwise you risk injury. Your pride isn’t hurt for finishing in 150th place. Hearts break when you spending time in the Salt Lake Orthopedic Clinic instead of finishing the race you started. Run to finish, not to win. If you follow these eight training tips you’ll have a more enjoyable run come race day. Race day jitters never completely go away, but you’ll be well prepared for the mileage ahead. Photo Credit: Ambrozjo, scataudo, serenacowd