Marathon preparation tips
Completing a marathon takes a lot of knowledge, planning and execution. Most importantly however, it requires commitment.
A successful marathon starts with effective and intelligent training months before the big day. To help you on your way, we have gathered a few tips for your pre-marathon workout.
Build your weekly mileage over the course of around four months, by running around three to five times a week. Every 7 or 10 days do a long run, so that your body gradually adjusts to long distances. HIIT training and weight lifting will boost your workout and endurance.
Try to mimic the course – if you are preparing for a hilly marathon, do several runs on a treadmill with inclination. Stick to your workout plan and get plenty of sleep.
Take your gear on several test runs (also try out different pre-race meals to see which one is best for you). The shoes should provide good support, but be relatively lightweight. These test runs will determine whether you develop blisters or get sore feet.
Run in real running clothes, such as those made of Coolmax or nylon, and make sure it does not irritate your skin.
For marathons, carbs are the muscles’ primary fuel. It is recommended to eat around 300 to 400 calories of low-fibre, easily digestible high-carbs and protein meals three to four hours prior.
Start drinking fluids regularly, do not wait until you are getting dehydrated. Your choice for hydration will depend on whether your primary aim is rehydration or the replenishment of energy. If you plan on running through the water stations, practice drinking while running.
*All Diet-Social entries are merely information - not advice. If users need medical advice, they should consult a doctor or other appropriate medical professional.*