First thought, how am I going to run 26.2 miles!?
These top tips will help ⤵️
Are You On The Right Training Plan❓
You need to gradually build up your mileage and endurance while incorporating enough rest to prevent overuse injuries. Follow a plan that coincides with your current running level and not a plan with a significant increase in mileage or frequency. It’s also important to consider the suggested number of running days and specified mileage in order to determine if the plan is feasible.
Fueling and Recovery:
You’re undoubtedly going to be hungry after all of that running, but eating the right foods at the right times can help you fuel and recover during training. There is a small window of time up to 30-minutes after a hard training run when the body is best able to replenish and utilize the carbohydrates and protein that were used during exercise. Experts recommend consuming foods with a 3 to 1 protein to carbohydrate ratio. You can also refuel using protein shakes or chocolate milk.
Make sure to do some post-run stretching, and use ice or cold water dips to alleviate inflammation, and ease sore and damaged muscles. Using heat and/or a foam roller is a good way to soothe sore muscles.
For novice marathon runners, simply finishing the event is a huge accomplishment. However do think about pacing so you don’t go out too fast or exert too much energy in the early part of the race.
The mindset and confidence level you establish during training can influence your performance and outlook on race day. Adequate mental preparation can help to instill confidence, which will help runners relax more before and during the race.
Get the Right Equipment
When choosing a shoe, runners should find a pair that is comfortable, light and flexible. Go to a local running or sporting goods store and try on several different pairs. Many specialized stores will let you run in the shoes, and give you helpful feedback to choose the right pair. It’s also important to get high-quality socks that are both comfortable and protective.
What to Eat Before the Race
Many athletes think that carbo-loading the night before a big race is the best strategy but it is best to consume carbohydrates such as rice or pasta at lunch instead, and having a smaller dinner.
Understand it Will be Hard, But You Can Do It
Committing to a training plan and following through with the taxing, demanding workouts is extremely challenging. But once you have made it and you line up at the start line, certain parts of the race can prove more difficult than others.
These strategies can help anyone cross the finish line at their very first marathon. Just remember to start out slow and steady and don’t get discouraged. Support and encouragement from friends and family can also help to boost morale and keep you going throughout the process. So enlist a cheering section, lace up your shoes, and get out there and run!