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5 Things Every Runner Must Do in Preparation for His or Her First Marathon
So, you will soon run the first marathon of your life and you are looking for dos and don’ts for running? Running a marathon is not as easy as the smiling selfies of the winners make it out to be. Running a long distance is certainly a tedious task and many who set out to run do not even complete half of it. So, how can you walk without the embarrassment of the middle retreat? The only answer is to train to run the big run. Training is the way to go to run this 26.2 kilometer endurance race. If you don’t train, you’ve already proven yourself to be a bad runner.
It is well known that running well, even for long distances, cannot come abruptly. Among us there are many who started running every Sunday and dropped the idea in a few weeks because we could not cope with the physical challenges that the sport entails. An easy look at the runners after a few kilometers in the run can give you a runner from a beginner. Here are a few tips that can help you avoid some basic mistakes that most runners make and help you succeed in all areas related to training and the race.
As I told you, the preparation for a marathon starts much before the actual run, so take out your sneakers and start running. If you want to successfully run a full marathon, you need to train to run at least half of it in your training cycle. It is true that you can start running casually and then run a full-fledged marathon within a few months, but the CAN should not be the SHOULD. You need to train professionally for the marathon, although many people have run marathons just by preparing with small jogs, but there is no guarantee that it would work for you either.
Marathon is all about endurance and that does not mean that all those who run marathon are injury free. Even successful participants can get injured, but those who enter without training can be much worse. Their chance of getting injured is just too unpleasant. Yes, you heard it right. Without training, the participants have a very high risk of injury.
You should start training at least 4 months before the actual run if you are not used to any form of physical training. You should start running as much as you can at a waste speed of 5 miles in an hour, to begin with. Slowly, you should run about 20-25 miles each week for a minimum of 3 months. If you can do this, you have covered half of your run. This training is very important to adapt your body to the needs of the run. Your body may ask you to give it up at first, but soon it will not only become strong, but also give you a much better experience.
Get the perfect gear
Before you even think about running, think about the gear that will help you run. Without a doubt, the shoes you wear should be the biggest of your consideration before starting the training and also the run itself. Your feet are not like the tires on your car that can be replaced, but they are your gift from God – treat them well.
Getting the perfect pair of running shoes can be a costly affair, but if things go wrong with a cheaper pair, the costs involved in straightening your body can be much higher. And why not apply the learning of the famous English proverb, “Prevention is better than cure”. You would certainly need other things and you can buy something that is simply derived without the need to buy the most trendy and expensive things. You would wear shorts, hats, shirts, water bottles, etc.
Determine your goals
Everyone should keep crossing the finish line as their main and most important goal. Aspiring more than this might not be the right idea for first time runners. You will only end up thinking about time and other things, which would be too big a task. Remember, things come slowly; Rome was not built in a day!
Create a strong training plan
Sit down with an expert coach and write out your plan. Alternatively, you can go and make use of the free plans available on the internet. Nike+ plan is a good plan that you can check out. Depending on your lifestyle, time and habits, you should be able to determine one unique plan that you can effectively put into action.
Get a Running Buddy
It is more than likely that if you walk alone, you will fail the task. You may be overwhelmed with the stresses involved in the training process, especially if you are completely new to running. Having a good, strong and motivated partner to partner you is a great thing to have. You will train together and motivate each other to give your best shot at the run. However, if you can find more people to join, that’s just great. Your motivation and determination will simply flourish with each session with your team.
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