So, you want to run a marathon?
We’re deep into marathon season now and many of you may have the itch to tackle one yourself.
As a newbie, don’t be tempted to jump the gun and rush your training! Take your time and be smart.
Check out some of our tips below on all things training, nutrition and mindset to take on a marathon.
Training should be one of your main priorities. It’s the run-up to the marathon that will be what really determines your readiness.
A good training plan should be anywhere from 12-16 weeks and, depending on your experience level, you may want to give yourself some extra time.
The first 4 weeks are your induction weeks, take it easy – look to run 3-4 days per week, incorporating run-walk breaks.
Something we have seen many runners undertake is incrementing each new jog or run by a further 5 minutes. So, week 1 day 1, start out with a 20-minute jog, allowing for stop-start breaks. Then on your second run of the first week, run for a total of 25 minutes.
As you get into week 5 of your running plan you may start to incorporate timed runs over a specific distance, along with 2 hour plus jogs. This is when you start to up the anti and a whole different mental ability kicks in.
There are plenty of beginners marathon plans out there for you to take a look at and use, just be sure to find one suited to you and your schedule. The last thing you want is to do is miss a month’s worth of runs and have to delay your marathon due to un-readiness.
Let’s be real, you’re not instantly going to be the next Mo Farah.
Focus on building your base within the first few weeks, get into a good routine and be consistent with your plan. Plan ahead, around events and always ensure that if you are going to miss a run, you can schedule it in for another day in the week or make up for it in another.
Your risk of injury when starting out will be super high, this is why it’s important to not get frustrated at others around you or your current fitness level. All will improve in good time. Hey, you’ve got a solid plan ahead of you, who’s to say that given the 16 weeks, you’re not a better-conditioned runner than them?
Is your training marathon specific? By this we mean are you improving your marathon day run pace volume? Not just going on longer runs.
The month before game day, cut the intensity of your runs down by roughly 30% to allow your body the time it needs to recover. Allowing you to really give it your all and lower the risk of injury.
Practice your race pace in a half marathon style run. If you can run a half marathon at your desired race pace, you know you’re on the right track.
Icing, in general, is a great way to prevent injury and should become part of your post-run therapy.
It is very likely you will find inflammation in your knees, hips, ankles and feet. All of which can be prevented through a cool ice bath.
One of the most effective methods of releasing tension in an area is through the means of massage. Whether that be through a sports masseuse or even by the use of a foam roller in your bedroom!
You may not have the extra funds to pay bi-weekly or monthly for a sports massage, which is why we love a good foam roller, peanut and trigger point ball to get into those hard to reach areas from the comfort of your own home.
Whether you find this blog helps with your own marathon training or pass it onto a friend, let us know what you think on our social channels! 🙂