Marathon running is a wonderful pursuit for many athletes. If you are completely new to marathon running, here’s an essential guide to training for a marathon so that you could train better and run a faster, enjoyable race.
Do’s
1. Start early
The most recommended training period for a marathon is 16 weeks. This gives you adequate time to pace your training and avoid physical strain. Remember to also monitor other factors that spur a good run as you go through your training, such as listening to good running music or consuming a particular combination of foods that increases your energy.
2. Carbohydrate loading
Carbohydrates play an important role in maintaining a healthy diet and are a key fuel source to help you go the distance. Opt for healthy carbs such as oats, wholemeal bread, rice, and wholewheat pasta. Don’t forget to incorporate fruit and vegetables in your diet as well. Maintain your high-carb diet throughout the last two days before you race is also vital to provide that much-needed energy boost and to fuel your performance on race day.
3. Go easy
Take it easy. Be careful not to push yourself so hard the day before the race, you may end up getting injured. Instead, go for a gentle run to ease your muscles and loosen them. It’s best to take a step back and rely on adrenaline that extra energy to get you to the finish line.
Don’ts
1. Go solo
From lending support to eating with you, having a running partner is always a good idea. This helps keep you motivated to achieving your daily goals, and can even improve your run if you train with an experienced runner.
2. Over drink
Abstain from caffeine and alcohol in preparation for your race which can cause dehydration or disrupt your sleep. On race day, drink only as much as you need before you set off. Loading up on water or energy drinks can make you fee full and affect your performance.
[Source: 1]
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