I, a previous couch potato, have been running marathons for eight years now. I've coached marathon training groups, and have learned a few successful tips to completing a successful marathon. For the first time marathoner here are ten things to remember in order to effort those 26 miles:
1. The right attitude
Running a marathon is 75% mental, 25% physical. If you are thought about to run 26.2 miles you can do it. It doesn't matter if you're overweight or a smoker (if you do have a weight problem, get a doctor's okay). It may take person not in the best shape a bit longer to finish, but it is possible.
Marathon Coach
2. The right shoes
Find a sports store to buy your shoes, and talk to person who has run a marathon before. Test the shoes out to find if they're comfortable. Buy new shoes at least a month before the marathon. If you feel the slightest discomfort during a training run, take the shoes back to the store. Good to find the right pair of shoes rather than suffer straight through 26 miles of misery.
3. Fluids, lots of them
Never skimp on the fluids. On any run of more than three miles, carry a water bottle with you. By the time you feel thirsty, your body is already growing dehydrated. during the marathon take benefit of all the water stops. Walk straight through the stops and refuel on Gatorade, Powerade, or water.
4. A running buddy
The long training runs of ten miles or more can be lonely, and a running companion will make all the inequity in the world. Many major cities now have running groups. Interrogate at your local sports store.
5. The right running clothes
First time runners tend to over dress. The rule of thumb is to dress as if the climatic characteristic is 20 F degrees hotter than it in fact is. In cooler weather, wear layered clothes - a sweatshirt that you can later tie nearby your waist, for example. Before the marathon day, find a thrift store and buy sweatpants and sweatshirts that you can discard along the race route.
6. A good training schedule
A weekly program will consist of a long run on the weekends, and two short (3-4 mile) runs during the week. Start training six months before the event. Don't run two days in a row. For long runs on the weekends, don't add your miles each week incrementally, six, seven, eight . . . Go seven miles, then the next week five, followed by nine the week after. Continue expanding your distances this way throughout your training. This formula will avoid running injuries.
7. A bag of freezing peas
No, not for eating. A cold bag of freezing peas is exquisite for applying to aching calves after a long run. The cold climatic characteristic will help the muscles contract, thus causing them to heal faster. Never get into a hot bath to soothe aching muscles.
8. Jog the first two miles of the marathon as slow as possible
Get to the back of the pack, and let everyone else pass you by. nearby mile 18 you will be passing them up. Many novice runners forget the distance they're attempting. Take it easy at the beginning, because you will right on need your power for what lay ahead. Your only goal for the first marathon is to stop successfully.
9. A big pasta supper two nights before the marathon
Don't go for whatever exotic or spicy the days preceding the big day, or you may be waiting in line for a port-a-potty on marathon morning. Eat lots of carbohydrates. The carbs will furnish power for the running. And of policy no alcohol.
10. Scale back your runs the month before the big date
Your last training run should be a 21 miler a month before the marathon date. After that, scale back to fifteen, then ten, and a week before the marathon do a six miler. And the week before the big date, relax. No more runs. Just pasta eating.
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