Five important tips for first-time marathon runners
Autumn leaves are starting to change colour and marathon season may be over – but that only means one thing: training for next year. A marathon is a whopping 26.2-mile (42.2 kilometres) race that truly tests your mental strength, your endurance, and your motivation, and it does require plenty of training to get it done. We all see an abundance of posts about social media stars completing their first marathons with absolutely no training, without a droplet of sweat at the finish line, but that is not the reality for many. It is undeniable that marathons are hard work and they require a strong mindset to see success, yet when the race is complete, there is no better feeling in the entire world – and running is good for you!
The gruelling length shouldn’t put you off if you have never done it before, as there are some easy tips you can use to set yourself up for success. You may have heard of the well-known sensation in the running world called “bonking,” which is also known as burning out. This is the process by which runners begin to experience a sudden slowdown in their pace, and it usually occurs after 20 miles. Though there are no tips we can give to get through this as a beginner, just know that’s inevitable and everyone, whether you’re new or not, can experience this. According to recent Strava data, almost half (46%) of marathoners slow down by 10% at the 20-mile mark, and 16% slow down by 20% or more. This sometimes results in finish times that are longer than the goal of finishing in under 4 hours. But hey, let’s not get ahead of ourselves and talk about timing when we can get into the most important part… training. In this article, we will discuss some important tips to help you as a first-time marathon runner.
1. Start training early
Ever heard of the saying “by failing to prepare, you are preparing to fail” – this comes into effect for everything in life. Getting yourself out and about in the fresh air for a run is a great way for you to improve your health, and also levels up your stamina in preparation for the big run. You could even turn this into a fun weekend activity, by seeing how far you can run every week. Ideally, we recommend that you start a training plan at least 16 to 20 weeks before your first marathon… but if you can do a longer one, go for it! Having a long training plan gives you the chance to gradually build up your mileage and adapt to the physical demands of running such a long distance. You’ll be improving your cardiovascular health, which helps you push yourself to the limits during any run.
2. Create a training plan that has a structure
Make sure that your training plan is crafted for beginners, and by that, we mean don’t go all out on your first try. The running plans available on the market usually mix a great blend of long runs, speed, and rest – which are important in aiding your endurance levels. By sticking to a plan and having a clear picture of where you want to be, you can minimise injuries and help yourself in the long term.
3. Shoes are important
Some people think it’s okay to pick up their trainers and get on their way, but the shoe is the most important part of your run. It holds your ankle in place and protects it from injury, while also aiding you in your glide. It would help if you guaranteed that a pair of running trainers fits well and provides unparalleled support. To better find the shoe you need, you should visit a specialised running store that includes proper fitting. This ensures that comfort and injury prevention are given utmost importance, alongside pushing you to do better.
4. Optimal nutrition
You’re not going to do your best if your body and mind aren’t fed and hydrated. We recommend including a food plan in your training, which involves adding the correct carbohydrates, proteins, and healthy fats. Always hydrate before, during, and after exercise; this is the secret recipe to aiding your recovery and keeping you on the home straight.
5. Rest
Last but not least — always listen to what your body needs. When you run 26.2 miles, your body is put to the absolute test, and it will need rest and recovery. But during training, recovery is important too as it can help you get further on the actual race day. Pay attention to the way your body feels after a run, and if you need to rest – then rest. Remember, this is meant to be an enjoyable, enlightening experience that puts you to the ultimate test. Don’t go through with it if your body is telling you no, as those little niggles are your body’s way of saying an injury could be impending.
