5 Tips for Marathon Runners in 2023
So, you’ve finally decided to sport that running shoes and prep yourself for the marathon that you have long been planning. Well, for starters, that’s absolutely a brilliant idea to keep your body fit but on the flip side, you do have a list of boxes to check before you go logging those extra miles.
Here’s your complete list of do’s and don’ts before you run in a Marathon.
1. Get your basic goals right
If you are a first-time runner, set conservative goals rather than focusing on your speed and lap time. Start from scratch and get your basics intact. Either running too fast or too aggressively during your training or on your race day will cause you more harm than good to your body.
Start slow with minimal goals that focus on completing the race fit and healthy. For a first-timer, anywhere between 15- and 20 miles is a good goal. A 3-week of training before your first marathon would be an ideal time to practice and build endurance.
Winning medals and displaying them on a personalized medal hanger is a wonderful feeling but keeping the goals right and completing the race is as equally important as bagging those medals.
2. Focus on your diet
Bad news if you are a sweet tooth. Yes, you heard us right. Ghosting sugary foods and oily foods are as important as scheduling your training session. Intake of more macronutrients to build endurance include fats, carbs, and proteins.
Avoid any sorts of processed foods to stick to your basic diet. Include 2 snacks that contain nuts and 3 proper meals that are loaded with carbs and proteins. Treat yourself with a nutrient-loaded meal at least an hour before the run and within 30 minutes after the run.
Seafood like Salmon is best known for its muscle-building proteins and omega-3 fatty acids making this oily fish a powerhouse of protein.
Nuts are loaded to their brim with a good source of healthy fats, protein, fibers, and vitamin E. Unlike other foods on this list, nuts can act as a great idea for a mid-day snack or you can consider having them with your morning cereals.
3. Scheduling the weekly planner
Starting at least 20 weeks before the race can help you build your endurance and will help you fuel your energy. You can start by running at least 20-30 miles a week over the first 3-4 weeks and can then gradually push the bar up.
Your basic marathon running plan will include a regular run, and your workout session will most likely include tempo, lactate threshold, and race pace to identify your ideal speed.
If you need a complete guide for a marathon, we have curated the do’s and don’ts in the guide.
These runs will help you in maintaining the glycogen levels in your body which is the key element to consider when you log extra miles. Also, ensure you do get plenty of recovery times squeezed in between your training session. Steer away from running hard on back-to-back days to avoid any sorts of injuries.
4. Prioritize quality sleeping time
Never skip sleep for any sort of additional training. Having a quality amount of sleep is the thumb rule while you’re running over 30 miles in a marathon. Eat light before your bedtime, and have 8-9 hours of sleep before starting your day off.
This will increase your mental stability and also increase your mileage for the marathon. Hydrate yourself as much as you can right after a sound sleep, this will ensure you deep cleanse your body from the moment you wake up in the morning. According to Human Kinetics, an elite athlete need around 8.3 hours of sleep to feel relaxed.
5. Carry your essentials
There’s a list of things to carry before running your first-ever marathon. One of the basics is to get yourself a smartwatch or a sports cardio watch just to keep up with your body vitals and heart rate. But make sure you don’t get too conscious about the numbers which will impact your race.
Do not try out new shoes before the marathon. This is the worst mistake many beginners tend to make, going for fancy running shoes just before the marathon which doesn’t fit them right. Wear your running shoes that you used during your training course and which you felt comfortable with.
Get Body Glide or Vaseline and apply it to your feet to prevent blisters. Avoid wearing anything fancy to reduce the unwanted weight that you’ve to carry throughout the course.
If you get these basics right, you are probably going to finish better than you have expected during your training period. No matter how hard the race gets, always keep believing in yourself and ensure you are fit and mentally well prepared to take down what’s in front of you.