There are over 700 marathons scheduled for the year 2020. Marathons are a popular way for runners of all levels to compete or just run for a good cause.
Have you signed up for a marathon but are feeling a little lost? What steps do you take to ensure this is the best race?
If you’re ready to start training for your race, here are some of the best tips on marathon running to get a head start.
1. Prevent Injury
While having a great race time is important, one of the best marathon tips is to make sure you’re protecting yourself from any injuries.
One of the best ways to make sure you stay safe is to practice! Start slowly and train at your own pace, especially if this your first time. Proper footwear is another important aspect of marathon running, so splurge on high-quality footwear to keep your feet protected and healthy.
When you’re practicing running, pay attention to your form. The form is critical to running because incorrect form leaves margins for injuries. Have your form assessed by a veteran marathon runner if you feel the need to.
Marathons can last for hours, so you want to make sure you’re prepared and ready should something happen.
Here a few things you might need on your run:
- Water bottle for staying hydrated
- Sunblock, hat, or sunglasses if it’s a sunny day
- Running comfortable clothes and moisture wicking
- Towels to keep you dry and cool
These are just a few items that you might find helpful. However, you can personalize it to work for you!
3. Avoid Chaffing
Chaffing is a normal experience for runners, but that doesn’t mean it’s enjoyable!
The longer you run, the more friction that’s caused between your skin and clothing. In turn, your skin becomes red and irritated, similar to a rash. This is chaffing and it can worsen if you use it.
There are lotions and creams you can use to prevent chaffing, and there are ways to apply it so it offers you the best skin protection.
4. Filling Up on Carbs
Your body uses whatever fuel you put in it. For a marathon, you need nutrition that’s going to give your body the energy it needs to burn for hours.
The best food to consume before, in some cases, days before, a marathon is carbohydrates.
If you’re already a carb-lover, it might be easy to indulge in simple carbs like white rice or pasta. Instead, you want to focus on grains, potatoes, whole-grain bread, starchy vegetables, or some fruits like bananas are ok.
Everyone’s dietary needs are different, so talk to a marathon trainer or nutritionist about your meal plan. Not every nutritionist or marathon runner will need the same amount of carbs. Eating the proper foods is very important, and you don’t want to skip this step.
5. What Are Your Goals?
What are your reasons for running a marathon? Are you running for a good cause? Trying to trim down or other reasons?
Identifying your goals or reasons for running a marathon with propel you to train well and stick with it. No matter what goal you set, aiming, and achieving it will make your marathon all the more special!
Of course, if you’ve never run a marathon before – and even if you have – it’s important to get proper training! Because of the popularity of marathons, there are plenty of training programs and trainers out there, willing to cater to your goals or physical needs.
7. Stick to Your Plan
After your marathon training, you might be feeling pretty good and confident in your ability to run a marathon. However, no matter how great you feel, it’s important to stick to your training plan!
Veering off your course or your training could put you at risk for injury. Also, take a day to mentally prepare for your marathon. Diving right in after training could put too much stress or fatigue on you mentally and physically.
8. Wind Down Properly
Even with all the marathon running tips, running a marathon is hard on your body, even with proper training and tools. You must take the time to wind down, recover well, and treat your body gently.
Immediately after your marathon, keep walking to continue blood circulation, or jog at a slower pace for at least 10 minutes. A cool bath followed by some yoga or simple stretching will help your muscles recover and promote an overall good feeling.
Don’t push yourself to continue running weeks after your race! You don’t have to jump back into the running game, but give yourself time to relax and regain some of your strength. Continue with simple jogs or walks if you feel the need.
9. Congratulate Yourself!
You just ran a marathon! No matter the distance, marathon running is no easy task, nor is it a simple process of preparation. Some people train for months and weeks to run a marathon, so it’s only fitting to celebrate once the race is completed.
You can celebrate any way you see fit! Get together with friends, have a night in for resting, whatever you do, make sure it’s enjoyable and relaxing.
Tips on Marathon Running
Choosing to run and complete a marathon is a big decision! With these tips on marathon running, you can feel confident and clear about how to proceed and have a great race.
Are you looking for more manly lifestyle tips? Our page on health and wellness offers you just that. Visit us today to learn more!