With the new year off to a good start, it’s time to set your intentions for the year ahead. Many people have a focus on health and fitness coming into a new year, starting better eating and exercise habits. One resolution on many bucket lists is to run a marathon. If it’s your first time, don’t underestimate marathon preparation and hard work you need to undertake both to save yourself injury and to finish with pride. Osprey Leisure Club in Naas can help you improve your overall fitness, giving you tailored programmes and training schedules that will increase your chances of success. Contact Kildare gym today to learn more.
Getting Started
Experts recommend having at least a year of experience of training behind you before you undertake a marathon. Getting started early is key, along with building up your weekly mileage slowly and consistently and building resilience and stamina as you go. At 42.2km, a marathon will put you at significantly higher risk of injury than a usual neighbourhood jog and should be taken seriously when it comes to training regimes. The usual injuries when marathon training are often a result of building weekly distance too soon so start small and improve consistently. Marathon trainers should undertake various types of exercise such as CrossFit, swimming and resistance training. Osprey Leisure Club in Naas can help with those.
Consult with your physician before embarking on any training program.
Prioritise Rest
First-time marathon runners tend to do the most exercise and training in the last three weeks leading up to the big day. This can cause your body to burn out, leaving you with little energy when you need it most. Taper down your training runs leading up to the race. The day before the race, get out for a 20-minute jog, eat a good meal and spend the day with your feet up. The same goes for training. Prioritising rest will allow your body to recover and build stamina for the next training session. Do some light exercise every day but don’t overdo it.
Aim For a Constant Pace Throughout Your Marathon
There may come a time when you push your body to its absolute limits when running a marathon to get a new personal best, but not your first marathon. Maintaining a constant pace throughout the run may not give you the best time but you’re more likely to finish. Hold back the first half of the race and tap into those energy stores in the second half to maintain your pace to guarantee you get across the finish line. Giving it your all for the first half means your muscles will fatigue faster, you’ll overstress your cardiovascular system, and your fuelling abilities will be limited. A constant pace gives you the best chance of finishing.
Take Nutrition Seriously
Breakfast might be the most important meal of the day but it won’t be enough to sustain you for the hours of calorie burning you’ll be doing on marathon day. Eating small amounts consistently throughout the run is the perfect way to keep energy levels up. Energy gels and isotonic sports drinks will help to restore the carbohydrates that your muscles use up during the duration of the marathon, ensuring you can maintain a consistent pace and work rate. Don’t try anything new on the day of the marathon. Stick to tried and trusted brands and products or your bowels might react adversely – a runner’s worst nightmare! You’ll need a protein shake after the run to aid recovery.
Prepare Yourself Mentally
While a marathon is a test of endurance and stamina, it’s also a mental test. You might feel overwhelmed, exhausted, delighted and bored all in the same hour! Keeping your brain engaged could be the key to maintaining your pace and crossing the finish line with a smile on your face. Tips include visualising the finish line, breaking down the distance into more manageable sections, incorporating mindfulness strategies or distracting yourself with other runners – whatever works best for you. Try to stay in the moment and enjoy yourself throughout the race, keeping focused on why you’re there and how you’ll feel at the end.
If you want to start your fitness journey and work toward a leaner, fitter you in 2023, contact Osprey Leisure Club and Gym in Naas, County Kildare today. Our professional team can coach you all the way from a beginner to an experienced marathon runner.