Download ‘Running a Marathon? Top 10 Tips’ pdf.
Here are my Top 10 tips for the build up to the marathon, and for the big day itself.
1. Change Terrain
Run some of your miles on softer surfaces (grass, trail, track, etc) to cushion your joints.
Incorporate dynamic stretching into your warm up (download our article on ‘Dynamic Stretching’ pdf).
3. Listen to your Body
While aches and niggles may be your body adjusting to the demands of training, see your Chartered Physiotherapist if aches and pains are increasing in intensity or duration.
Allow rest days and recovery (easy) sessions. This is particularly important as you build up your mileage.
5. Plan your key runs
Choose your key dates each week and month to push yourself (races, speed sessions, longer runs).
It is advised to progress distance or speed, rather than both at once, as a general rule.
6. Cross Train
Swimming, cycling, or a cross trainer for example in addition to running can vary or decrease joint
loading and keep you motivated.
7. Pace Yourself
Familiarise yourself with running at your projected marathon pace. This will help your body prepare itself for the big day. This will also indicate whether your expectations are realistic.
8. Monitor your intake of fluid and munchies in training to determine what works best for you.
9. Use races as practice
Incorporate at least one other race into your training schedule. This will help sharpen you up and also prepare you for race conditions (racing in a crowd) and pacing yourself for when the adrenaline is pumping.
10. Run your own race in the Marathon
Stick to your pre-determined pace rather than keeping up with faster runners at the start (common mistake!).
2 minutes too quickly in the first half when you are feeling top of the world can easily cost you 20 minutes in the second half.
Article by John Nugus, Chartered Physiotherapist.