Regardless of your reasons for running an endurance event like a marathon, being well-prepared is of the utmost importance if you intend to finish. Continue reading to discover helpful tips, including information about the health benefits of running and how to train properly.
The Basics of a Marathon
Though a marathon can vary terrain, and level of difficulty, it is always a 26.2-mile race. Some other common distance running events are 3.1 miles/5K, 6.2 miles/10K, or 13.1 miles/half marathon. Anything exceeding 26.2 miles is considered an ultra-marathon. The information in this guide will be for the a 26.2-mile marathon like.
The history of the marathon began in 490 BCE when a Greek messenger ran a distance of 25 miles to deliver news of Athen’s victory over the Persians. Pheidippides ran from Marathon to Athens, a distance of over 25 miles. Men’s marathon competitions have been an Olympic event since 1896. It wasn’t until 1984 that women’s marathons were added. It was during London’s 1908 Olympics that the official distance became 26.2 miles.
How to Prepare
To best prepare for a marathon safely, a training plan that incorporates physical training, diet, and mental fitness is extremely important. It is highly recommended that training commences at the least 20 weeks before the day of the marathon. Working up to running 50 miles a week at the culmination of your training will help build your endurance and make the run more manageable when race day arrives.
The first step is to build your weekly mileage over the 20 training weeks, running 3-5 times per week. While running, be sure to do so at a comfortable pace. A weekly increase in distance of no more than 10 percent should be added to your runs.
Once every week or 10 days, go for a long run, adding 1-2 miles every time. Every few weeks, decrease the length of your long runs by 1-2 miles to avoid injuries and not overtrain. Also, avoid trying anything new on the day of your race, including shoes and clothing.
Remember to rest between training days to allow your body the necessary recovery. A couple of weeks before the event, scale back on your mileage and difficulty so that you’re ready to take on the marathon miles without feeling fatigued at the beginning of the race.
What to Eat and Drink
Most marathons provide water and aid stations throughout the course. Should you prefer not to stop, consider carrying a hydration pack, which you should practice running with during training. Healthy high-energy foods should also be consumed to help keep your energy level at its maximum.
While running, you may experience a drop in stamina. Fueling your body with energy gels or chews, an energy bar, or a few pieces of fruit will help give you a boost. Eat 60 grams of carbohydrates every hour for runs that are more than two hours long. This routine should be implemented during training as well.
Tips for Race Day
Start hydrating days before race day. Get in the habit of drinking a glass of water before bed and one glass in the morning. Have a simple carbohydrate meal hours before the race starts.
If areas of your body are prone to chafing, lather up with a little Vaseline. Use the restroom between 30 and 40 minutes before so you can get to the starting line early. Dress for the climate you’ll be running in, keeping in mind you will inevitably get very warm. Don’t forget your hydration pack, sunblock, glasses, hat, Vaseline, and high-energy foods.
However you may feel on race day, don’t let adrenaline take over. Start slowly so that you allow your body to stay relaxed and adjust to the entire distance. You have 26.2 miles to determine when it’s a good time to pick up the pace and when to slow down. Always know the rules for your race of choice. Some marathons allow things like headphones while others don’t.
After race day, take about a week off before resuming any intense physical activity. This is a good time to care for any injuries and self-reflect.
On Your Mark…
Partaking in a marathon offers many challenges and benefits. Training is a great way to improve cardiovascular health, manage your weight, and build muscular endurance as well as boost your confidence and foster a sense of mental balance.