Preparing for a marathon, whether a pro or a novice, is a crucial element of running. Preparation helps ensure you are mentally and physically ready for the marathon and that you know what to expect and how to recover from injury or the physical drain and soreness that marathons can cause.

 

  Think Ahead


You should start running and training a year ahead of the race, building up distance and pace over time. If possible, work with a trainer or a friend who has experience with marathons so that you have guidance when building up your mileage.

  Long Runs


Going on long runs every 7-10 days as part of your training schedule helps acclimatise your body to being on its feet for multiple hours. The recommended length of long runs is around two to three and a half hours, but including regular walking breaks allows you to extend the length of your long runs. Over time, the distance you will be able to complete during these two to three hour durations will increase.

  Recover

After every run, ice any sore areas of your body, particularly if these areas are around your legs or feet. The ice helps to reduce inflammation, which promotes quicker healing and is also helpful for controlling pain and alleviating the soreness you’re experiencing. Recovery also refers to pacing yourself, so it’s important to make sure the space between your long runs is big enough to allow any residual soreness or stiffness to wear off.

  Care For Your Body

During your running, make sure you are able to keep hydrated. If you’re using a new product to store your water, make sure you’ve trained using it and avoid using anything new on the day of the marathon, just in case the product doesn’t work how you expect or isn’t right for what you need. While running for long distances and spaces of time, the body uses up its stores of glycogen, which gives you energy. Replenish your body whenever you feel tired or drained with fruit or energy bars to replace the glycogen your body is losing through running.


We hope you found this blog post useful but we would encourage you to discuss the information with your personal trainer or doctor before embarking on your marathon training. The information in this blog is not intended to be a substitute for professional medical advice.