Cara Gribben Mar 17, 2016 exercise Marathon running Training 0 Comments Posted in: Blog

Have you just signed up for your first marathon and don’t quite know how to get in to training? There are some important steps which need to be followed when training for a marathon – be it your first, or if you are experienced.

1 – Build Up Slowly – A training plan should gradually build weekly mileage and distance of the long runs. This slow-but-steady build up will allow you to get stronger and go longer, without getting hurt or burned out. Some days you may want to add more miles – but it is best to stick to the plan.

2 – Upgrade Running Shoes – Worn-out or ill-fitting shoes can lead to injury, so it’s best to replace yours now. Go to a specialty running shop, where you can get help finding the shoe that offers the fit and support that your feet need.

3 – Go Long – Each week you’ll do a long run to develop the endurance you’ll need to cover the race distance. On these runs, focus on covering the mileage for the day, and forget about pace. If you need to, don’t be afraid to take walk breaks to stay energized throughout.

4 – Practice Snacking on the Run – You’ll need to refuel every 30 to 45 minutes during the race, so on your long runs, experiment with different snack to find out which one sits best in your stomach.

5 – Listen to your body – Any soreness at the beginning of the run that fades as you go is probably nothing to worry about. If you have any pain that persists or gets worse during a run, you need to stop. Take the rest days on the schedule, and if you feel worn out on a run day it’s okay to move it to another day.

6- Eat Well – In order to run your best, it’s important to have a healthy balanced diet. About half your daily calories should come from carbohydrates – whole grains, fruits, and vegetables. About a quarter of your calories should come from lean protein – dairy, lean meats, beans, and legumes. The remainder should come from heart-healthy fats like olive oil and avocados.

7-Stay hydrated – What we drink is as important as what eat, therefore you must make sure to stay fully hydrated before, during and after your run. Muscles are 90% water and will not work if they are not properly hydrated so make sure you drink plenty of water to stay on top of your game.

 

And remember – it’s a marathon – not a sprint! The key is to keep stamina throughout. Running and training guides can be found online here and healthy snacks for the run can be bought here