That time of year where runners are gearing up for the marathons for fantastic causes.
When people watch a marathon they tend to think 'I wish I could do that' or 'next year I will do this'
Here are 7 top tips on how to prepare for a marathon for beginners:
(disclaimer: Always consult your doctor before you start)
1. Have a goal
Not an unrealistic one where you think you can train for a marathon in a week and be the first to cross the finish line. Have weekly goals such as aim to run 5 miles a week and build up from that.
Set yourself a routine and stick to it. So if you work full time for example train in the morning or in the evening, build it into your day.
2. Start training at least 4-6 months before the actual marathon.
Plan your training, buy the correct footwear and body gear.
You will be a runner so plan to run.
3. Rest and listen to your body
If you run your body on empty and to the point of warn out you will not get anywhere in a marathon. This means take breaks in the week of training to rest your body.
Sleep is very important as normal, go to bed, switch off in order to wake up.
Every couple of weeks take the week off and start again and build yourself up.
4. Eat right
It is not all about carbs, yes it gives you essential fuel for long activity. However protein is crucial for recovering and repairing the body and muscles you are working.
Drink plenty of water.
As a new marathon runner, monitor your intake of protein as this is a new activity for your body and new impact it could have on you. Your body has to adapt. Mix in carbs with protein.
Plan you meals so you know what you are taking in, plus saves you on cost.
5. Learn how to run at steady pace
Quality of what you do is better then quantity. Develop your quality of running and build on this to produce a good run.
6. Complete mini marathons
You can learn from each one to develop your pace and quality of run.
7. Rest Rest Rest
This is part of the training process without it you will struggle.
Good luck to all marathon runners this year.