Most of you might have made a New Year resolution to run a marathon this year. Running a marathon is not a difficult task if you put some effort into it. Here are 11 tips to help you prepare for your first marathon:
1. Decide your training time
Experts suggest starting training four months before a marathon. For this, you will have to pick an event that gives you ample time to prepare.
2. Build a training schedule
Refer to resources that help you create a training schedule that fits your lifestyle. Most marathoners recommend running 4 times a week. Join a running club in your area to seek advice. You should also seek a motivating partner who is willing to practise with you.
3. Build pace slowly
Build a slow and steady pace to gain the perfect rhythm for the race. Run as your body commands – whether it’s running for longer hours or resting because of fatigue.
4. Get a pair of specialized shoes
Visit a sports store and buy a pair of shoes that offers superior comfort. The right shoes play a significant role in improving your running performance.
5. Wake up early every day
Change your sleeping pattern to prepare for a marathon. However, make sure to sleep for at least six hours every day.
6. Perform stretching exercises regularly
Your body should be strong before participating in a marathon. Strengthen your back and hamstrings with stretching exercises.
7. Maintain a proper diet
Proper nutrition is necessary while training for a marathon. Make sure to consume 2000-2500 calories every day. 65% of your calories should come from complex carbohydrates, 10% from protein, and 20-25% from unsaturated fats.
8. Listen to your body
Avoid running for a day or two if you encounter persistent back or leg pain. Visit a doctor if the pain doesn’t go away.
9. Go for long runs
Practise a long run every week. It helps to develop stamina for covering marathon distances. Take walk breaks to retain your energy.
10. Disconnect your body from mind
Develop an ability to control your mind and stay focused. Many marathon runners listen to music or do meditation while running.
We hope this article helps you prepare earnestly for your first marathon. Nothing is impossible with hard work and determination. All the best for your first marathon!