How To Prepare For A Marathon
Running a marathon is not something to take part in at the last minute. It requires weeks, even months of hard work and preparation. The physical requirements and mental strength needed to condition the body for running long distances takes a certain degree of discipline in both your diet and in your training.
Why you need to prepare for a marathon
For most seasoned runners a marathon is not just a race to see who’s fastest in getting to the finish line. It’s a mental and physical challenge that involves painstaking preparation, meticulous planning, and a regimented diet and training program. A marathon puts the body under a lot of stress, with muscles getting the brunt of it. In a marathon, the body recruits every single muscle, using up a lot of blood and carbohydrate energy supply.
If you aren’t physically or mentally prepared for the amount of physical and mental stress, you’re at risk of muscle damage and inflammation, sickness, disorientation and dizziness, a compromised immune system, and even cardiac arrest. Not to mention you won’t even make it near the finish line.
Here are the 3 factors to consider in preparation for a marathon:
1.Physical fitness
Running a marathon is physically tough. Perhaps the most obvious side effect of running a marathon is the strain and stress on a runner’s legs. Muscles can tire, especially if the body isn’t adequately hydrated or fuelled with energy, leading to muscle cramping and soreness.
The heart muscles are another organ that is put under a lot of stress during a marathon. Both the heart and lungs work overtime to produce adequate oxygen to the body. Other physical effects include digestive issues, a sudden change in body temperature, weight loss, dehydration, blisters and joint strains.
2.Mental strength
The marathon presents a great challenge not only to the body but the mind as well. The little voice in your head is often all it takes to make or break a race. Runners need to learn to use their self-talk and thoughts in a positive, encouraging, and motivating way to keep their spirits up and keep the ‘eye on the prize’.
3.Diet
Like with any physical challenge, the diet plays a crucial role in preparing the body and providing it with the nutrition it needs to be able to compete at optimal performance. Strategic intake of carbohydrate-rich foods is important in order to provide the body with the proper fuel it needs.
4 things you need before you start training for a marathon
Most marathon training plans range from 12 to 20 weeks before the race. Before submitting the entry form to your local marathon, you should first consider a couple of things:
Evaluate your fitness levels
If you are just starting out in marathon running and have had no previous training, then it’s best to get a physical exam to check if you are fit enough to go the distance. Running is very strenuous on the body, and if you are overweight, underweight or have a history of heart issues then it’s best to check with your local GP before putting your health at risk.
Ensure you have the time
Most marathon training programs require a few days a week of adequate training whether that be outside on the running track or at the gym. Be sure that you have an adequate amount of time in your daily schedule to devote to your marathon prep.
Invest in quality running shoes
If you’re going to run a marathon then it’s probably wise to not do so in the same trainers you’ve been wearing for the past 5 years. Invest in good running shoes to help support the feet from strain and pain, and to provide that extra level of comfort for running long distance.
Get a good training program
If you’re serious about running a marathon, then it’s a great idea to reach out to your local gym or personal trainer to have a special training plan written up for you. Marathon runners train with gradual progression, increasing the distance of runs on a weekly basis to slowly build up to the required distance of the marathon. With help of a PT you can also receive dietary requirements and a meal plan to complement your exercise program.
A simple training guide to prepare for running a marathon
1. Set yourself a realistic training plan
As stated above, if you are new to running a marathon then it’s best to seek a tailored training plan from an experienced personal trainer or coach. If you can’t afford that or wish to prepare on your own, then there’s a lot of good and free training plans for marathon runners available online.
Most training plans are up to 24 weeks in length, so you should allow this amount of time before the race to prepare and train. Training is done in weekly increments following the 10% rule; meaning increasing weekly mileage by 10 percent each week. For example, the first week you can aim for 2 miles, then 5 miles the following week, ramping it up to your goal distance.
2. Overhaul your nutrition
Proper nutrition is crucial in marathon running preparedness. Just like your fitness training plan, your meal plan should start weeks ahead of the race. It’s important to keep a well-balanced diet high in nutrient-dense carbohydrates such as wholegrain bread and pastas, as well as rich proteins like fish, turkey, and chicken.
Small but frequent meals throughout the day will help to fuel the body. Instead of three big meals a day, aim for 5 smaller meals every 2 or so hours. Running burns a lot of calories, meaning you have to eat more to keep replenishing the energy lost.
When it comes to hydration, getting enough water is important. But as a marathon runner, preventing overhydration is even more important. The new standard for marathon runners is to drink to thirst. Overhydration can lead to nausea, dizziness, fatigue, and cramping, so let your thirst guide you throughout the race.
3. Develop a race plan
To keep motivated, have a race plan and goal in mind. Keep realistic expectations and throw in the towel if the first mile or two has you feeling sluggish. You may feel poorly at the start but then begin to perk up halfway through.
The key takeaway note is to listen to your body and push hard when you have the energy to do so, and back off when you feel you need to reserve that energy. Before the day, make sure you have all your race gear laid out the night before and aim for 8 hours of sleep.
4. Allow time for recovery
Rest and recovery are as important as your training in the lead-up to the race and is the key to preventing soreness and fatigue in the days following the race. It’s recommended to have a ‘rest week’ following a marathon and to engage in low-intensity exercise such as walking or riding a bike.
It will take your muscles about 2 weeks post-marathon to return to full strength. During this time, make recovery your priority by soaking in a hot tub, stretching, eating lots of fruits, vegetables, and proteins, as well as getting massages to promote blood flow to the muscles and repairing muscle damage.
Get support for your marathon preparation
While tackling a marathon is a massive undertaking, with the right training and preparation you can make your way across the finish line. Remember to be realistic with your goals, seek help advice from your doctor and keep a positive mindset and you’ll be ready to lace up your shoes in no time.
Author Bio: From a young age, Adam Bailey was thrown into the world of sport and exercise. Literally, his mother would send him outside to burn off his energy before dinner every night.
Adam had his first Muay Thai fight when he was 14, and had the snot beaten out of him by his 26 year old opponent. With hard work and the support of his family, he has fought both in his native Australia and internationally, becoming a two-time Intercontinental Champion, a two-time South Pacific Champion, a two-time National Champion, a Kings Cup World Champion, a World Cup Gold Medallist, and a World Title Contender.
Outside of the ring, Adam has also supported the martial art by hosting tournaments and mentoring the up and coming fighters of the Bailey Fight Team.
The discipline he has gained from learning and mastering the art of Muay Thai led Adam to open and successfully run his own gym, Bailey Fitness.
