31 Tips For Running A Marathon
Running a marathon, whether you are doing it for charity or for your own health and fitness levels, can be very rewarding. Though popular, the marathon is perhaps the toughest among all of the races. Sincere effort from the part of the runner is highly important to ensure success in running a marathon. Below you will find 31 tips to make marathon running eventful and successful.
1. The prime thing is to select a quality pair of shoes and socks to wear in the marathon. It is further recommended not to wear a new pair of sneakers.
2. Equally important is the selection of an outfit. It is always advisable to avoid cotton T-shirts for the race. Clothes made of such materials as coolmax and nylon are the most suitable choices.
3. Weather plays an important role in the marathon. Hence, start your training during the best weather conditions for your climate. Likewise, avoid running when it is too hot or too cold.
4. Marathon running is most suitable for those who have been running regularly for at least one or two years.
5. Prior to running a marathon, it is important to take sufficient training by running on similar topography.
6. Likewise, at least four or five days before the race, perform a two or three mile run by wearing your marathon apparel and shoes. This will help boost your confidence.
7. If situations are allowable, try to run at the same time of the day as the start of your race. The more you can perform this the more beneficial it will be on the day of.
8. Sometimes, you may not be able to practice due to bad weather. In such instances, it is better to continue training on equipments like the elliptical machine or a treadmill.
9. Tapering is one of the important aspects of training. It is highly vital to repair the micro-damages, store up glycogen, and overcome chronic dehydration. Tapering usually begins three weeks prior to the marathon race.
10. Before the marathon, make sure that your toenails are not too long, as it may be painful when they catch on your sock and your nail rips out.
11. Special care must also be given to your toes, particularly if you have hammertoes, in such cases, it would be better to use some kind of padding beneath your toes.
12. Try to free yourself from outside stress and tension in your life, at least a week before the race.
13. If possible, visit a doctor a week before the race. This will be helpful in getting rid of any problems like ankle or feet injuries and arch as well as heel pain.
14. However, it is better to avoid anti-inflammatory pills such as Advil and Aleve, while they may give temporary relief, they can sometimes lead to more serious problems.
15. As it is a great alternative for sore muscles, get a pre-marathon massage about a week before.
16. Invite your close friends and relatives to attend, as they can cheer you on.
17. Before the race, try to consume more nutritional as well as healthy foods. In addition, it is advisable to eat carbohydrates for dinner the night before.
18. Drink lots of water while training, and try to avoid coffee and tea, especially before the big day.
19. Try to keep your routine as normal as possible before the race, you don’t want anything to distract your focus.
20. Get lots of sleep.
21. Imagine that the race is scheduled on Sunday. Then sleep well on Friday night and wake up early on Saturday. This will enable you to get sufficient sleep, as many of the runners don’t get a sound night’s sleep the night prior to a marathon.
22. You must not think about the race too much after your evening meal prior to the race, for fear of stressing yourself out.
23. Wake up early the day of the race, and try to eat breakfast at least two to three hours before the beginning of the race.
24. Review your training sessions.
25. Try to arrive at least an hour before the race.
26. Wear a watch during the race in order to keep better pace of your progress.
27. Apply sunscreen before the race, as it will help your skin from sun damage.
28. It is important that you stay hydrated during the race.
29. Take an extra set of clothes for the race in case of emergencies or changes in the weather.
30. It is recommended not to waste energy during the first mile of the race, but on the subsequent three to five miles, try to get up to the runners that you are planning to run with.
31. Above all, relax and enjoy the race.
Scott White
http://www.articlesbase.com/fitness-articles/31-tips-for-running-a-marathon-118991.html
That was my New Years resolution this year as well! Im not overweight but I was..I started excerising slowly and gradually increased it as well as cutting out processed carbs. I am ready to start running now so I have started on the treadmill..I was told to walk for 5 mins run for 5 mins then increase my running time..good luck..cya at the marathon
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In the end a marathon is a marathon is a marathon. And everyone has to run the same distance no matter how much body weight they carry. My advice would be to consult with your doctor before starting any training routine. They might have suggestions for you that will be more specific to you and your situation.
My advice would be to search the internet, maybe browse a library or bookstore for some workout and training plans. Start slow with the miles, and take time to work up your miles on long runs. It might help to pick a marathon in the fall, around September or October to give yourself time to work your miles up and see how your body reacts to the regiment. Your main concern will probably be avoiding injury or heart problems. To help curb possible knee injuries and shin splints take to the pool or bicycle as a substitution for running a few days out of the week. It’ll continue to strengthen your heart lungs and muscles without the hard pound of the pavement. Also aside from your long runs on the weekend try running on grass or trails, that can help too. Some people will say that treadmil running for a marathon isn’t going to help. But it does and can. You just have to remember to push yourself. Running stairs is another very very helpful thing when training for a marathon. Especially if hills on your training runs are hard to come by.
Don’t neglect your core either. Strengthening your core helps with your running so much.
And to be honest much of running a marathon is mental endurance. You have to stay determined during your training and your mental endurance will increase. A marathon is long. But you will finish.
Good Luck!
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marathon runner
you have to walk before you can run.
literally walking is the best exercise unless you have access to a swimming pool.
you have to modify your life, change your eating habits.
exercise everyday. lift weights, do aerobics. try yoga
make it one mile, then two. take small steps
and when your needing new clothes look at beginning to jog but it will take some time before your ready to run.
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What are some marathon running tips for someone who is fat?
I made a New Year’s resolution this year to run a marathon, but I’m really, really fat. I do exercise, but I’m still overweight–are there any special marathon training programs out there for those of us who have a lot of extra lard on us?