Do you dream of running a marathon? Wondering if you'd have what it takes? Running 26.2 miles may seem overwhelming, but with the right plan, it’s possible. Here are 11 tips for running your first marathon.
1) Tell people.
Making yourself accountable to the people you tell means it’s really happening.
2) Set a goal.
WebMD suggests that you ask yourself, why do you want to run a marathon? Newbie marathoners might decide to make it more about finishing the race and having a good experience, and less about winning.
3) Give yourself enough time to train.
The biggest mistakes made by newbie marathoners are starting too fast, and with too much mileage. BusinessInsider.com recommends training for 12 to 14 weeks for a half-marathon, and 18 to 20 weeks for a marathon.
4) Have a training plan.
To prevent injury, your training play should gradually build up endurance and mileage, and should incorporate rest. Find a basic marathon training plan online, or in running magazines. Make sure the plan works with your life and normal routine.
5) Cross-train.
Run every other day. Fill in the gaps with rest and cross-training. These can include cycling, rowing or swimming. Twice a week, try strength training like weight training, Pilates or yoga.
6) Monitor your heart rate.
RunnersWorld.com advises that you take your resting heart rate before getting out of bed each morning. After several days, you will have your baseline number. Continue to monitor it. Your resting heart rate will decrease as your fitness improves.
Take note though — if your resting heart rate increases by 10 percent or higher above your normal resting pulse, take it easy or rest that day.
7) Mentally prepare yourself.
Accept and understand that training for your first marathon will be difficult, but acknowledge that you can do it. Commit to your training plan and follow through over the challenging weeks and months ahead.
8) Learn about the course and conditions for race day.
During your training, prepare for the conditions you'll face on race day. Check out — even run — the course beforehand.
9) Plan what you'll eat and what you'll wear before the race.
Think of your training runs as race day rehearsals. BusinessInsider.com suggests that you figure out what works best for you by trying different nutrition and attire options.
The proper equipment is particularly important when training for a marathon. RunnersWorld.com advises you to consider having your running shoes checked by a shoe fit specialist.
Race day is not the time for new shoes, socks or even clothes. Wear things you’re comfortable in because you've already trained in them.
Active.com dispelled a common marathon practice. Avoid carbo-loading the night before. Experts say it’s better to eat more carbohydrates at lunch the day before, and then have a smaller dinner. This is easier on your digestion, and you’ll sleep better.
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10) Race day.
At the start, run slower than necessary; then pick up the pace during the last leg. This prevents you from experiencing a drop in energy.
11) Run with a positive attitude.
Push aside any negative talk and replace it with positive thinking.
Sources:
Doheny, Kathleen. "Beginner's Marathon Training Schedule, Tips for Full or Half Marathons." WebMD. WebMD. Web. 12 Sept. 2015.
http://www.webmd.com/fitness-exercise/marathon-training-tips-for-beginners
Paul, Susan. "10 Tips for Beginning Marathoners." Runner's World. 12 July 2012. Web. 12 Sept. 2015.
http://www.runnersworld.com/for-beginners-only/10-tips-for-beginning-marathoners
Proctor, Maile. "7 Ways to Prepare For Your First Marathon." ACTIVE.com. Web. 12 Sept. 2015.
http://www.active.com/running/articles/7-ways-to-prepare-for-your-first-marathon
Willett, Megan. "9 Tips To Help You Train For Your First Marathon." Business Insider. Business Insider, Inc, 23 Sept. 2014. Web. 12 Sept. 2015.
http://www.businessinsider.com/tips-for-running-your-first-marathon-2014-9
Reviewed September 17, 2015
by Michele Blacksberg RN
Edited by Jody Smith