Marathon Madness

Marathon season is upon us. So, if you’re thinking of running a marathon this year (or next) and you’re worried about the task ahead, here are some tips to relieve the pressure and get you in shape.

Training Period

Look down. Select the shoes–and the socks – you’ll wear in the marathon early on in your training. This will allow your feet to mould to the shoes, and will prevent you getting sore feet or blisters on the day! The shoes should be relatively lightweight, but provide good support.

Mimic the course. If at all possible, start doing runs on the same topography as the course, or even better, try and run the course or parts of it so you become familiar with your surroundings.  Remember a flat course might seem less challenging, but its lack of variation means you’ll be using the same muscles the whole race. You need to prepare for this.

Steady Goes. In terms of training, remember the tortoise and the hare. Training for a marathon isn’t like cramming for a test. Preparation and miles under the belt matter. Draw strength from the hard work you’ve put in and have confidence in what you’ve been doing.

Ease Up. Taper your exercise programme in the lead up to the event; you should feel like you’re storing up energy, both physically and mentally. If your body is overworked before you even begin the race, you’re more likely to encounter problems.

Eat healthy. Make an extra effort to eat healthily and concentrate on carb-loading. Pasta, potatoes, bread, fruit and fruit juice, low-fat milk and yogurt, low-fat treats, and sports drinks are all great options to choose from. It’s these that will fuel you on race day. Don’t forget the importance of fluids!

Pre race

Rise and Shine. Get up early and allow yourself plenty of time to prepare. Have a defined route to the start line. Eat breakfast, shower, go to the toilet and don’t forget to take warm clothes, as there will be plenty of waiting at the start line!

During the race

Start slowly. Run the first two to three miles 10 to 15 seconds per mile slower than goal pace. This preserves precious glycogen stores for later in the race so you can finish strong. And it’s always great to finish strong in front of the masses rather than crawling across the line.

Drink early, drink often. Take fluid when it is available. Drink at the first aid station and every one after. Taking in fluid early will help postpone or prevent dehydration, so you’ll be a lot more likely to maintain your pace.

Think laps. Instead of obsessing about each mile, break it up into 3 or 5 mile blocks. It’ll feel less daunting and makes it more manageable mentally. Don’t be like the kids on a long car drive constantly asking, “Are we there yet?”.

Finally, Believe. Feel confident that you’ll make it to the finish line. After all that training you know you can do it, so try not to doubt yourself. Unless you’re injured, don’t give up!