Running a marathon is tough and takes a tremendous deal of mental discipline and physical endurance to get to the finish line. If the mere thought of even attempting to run 5km let alone 42km is difficult to fathom, read on!
There will be a lot of you who are thinking of dusting off your runners and entering the many running events this season. But here are a few things to consider before you do it (and to note - running is great - but we need to build to tackle the distances!)
Do your research
There is lots of advice on the internet and in specialist blogs on running - find one that resonates with you, and try to do your best to stick with it. Ultimately, the plan starts at least 12 weeks out from a running event - that means now for events in December! (I know - scary right!)
For a marathon - the end of a training program might look something like this - ultimately running approximately 60km per week. This might consist of one long run (21-30km), one mid-distance (10-16km) and 2-3 short runs (4-6km). This is not something to start at - but rather build up over time with consistent running. A good rule of thumb is to progress distance by no more than 10% per week.
Here are some top tips for anyone who wants to run a marathon
1. Follow a training plan. Consistency is key and you need to have regular runs scheduled throughout the week. The weekly mileage should gradually increase as you work through the plan.
2. Never skip the long runs. Long runs (10-16km+) should be scheduled once a week. The pace you run will set the pace you will run for your marathon and will help you build the endurance required. But if you miss one run, don’t try to make up for it the following week. Increasing your weekly mileage by too much too soon can result in injury and fatigue.
3. Get proper running shoes. Running shoes should have adequate shock absorption and should be support yet light. They should also fit properly as shoes that are too tight can cause blisters. If you keep getting blisters each time you run, consider changing your shoes.
4. Listen to your body. Never ignore any niggles when you're running as this can be a sign of the early stages of an injury. If you are getting any pain, stop running and see your physio. By addressing any niggles early you can avoid a full-blown injury that could put a stop to your training completely.
5. Do strength training. This is very important as muscles require adequate endurance to run over a long distance. Neglecting this can put you at risk of injury.
6. Stretch and foam roll after every session. This will help loosen tight muscles.
7. Get regular panel beating. Remedial massage goes hand in hand with stretching and foam rolling to loosen overworked muscles and assist with recovery by increasing circulation.
8. Fuel up. Eating a balance of complex carbohydrates and other nutrient will give you the energy you need to run at peak performance.
Although running a marathon can seem like an impossible challenge, if you’re prepare to plan and put in a lot of effort it is achievable.
Good luck and if you have any questions, please feel free to give us a call on 95801985!