If you’re planning on taking part in a marathon, you have plenty of company. For example, there are around 40,000 runners on the London marathon
What makes running 26 miles so popular, as it’s a significant investment of time and effort?
Maybe it’s just proving that you have full self-discipline. Or is it hearing a crowd cheer for you as you reach the finish line?
What You Need to Know Before You Start Training for a Marathon
Learn how to maximize your performance, and stay safe, as you start training.
Training Tips for Your Safety
Long-distance running puts a great deal of stress on your body. Some studies have uncovered that more than 50 % of marathoners encounter running injuries each and every year.
It’s also imperative to stay alert anytime you practice outdoors by yourself.
Check these tips to stay safe and help prevent injuries:
1. Talk to your doctor
Talk to your doctor and discuss any concerns about your health with your physician. If you have symptoms like recent chest pain or stress fractures, you should be extra careful. You may be advised against running if you have that kind of symptoms.
2. Watch your weight
Exercising comes with an appetite, and the more you train, the more you need to eat. You’re likely to eat more when you start running, so you might want to diet first if you have excess weights to shed.
3. Are you ready for the race?
Evaluate if you’re prepared for a marathon race. Many experts advise that you need to be running for at least a year and try at least one 5K race first.
4. Run with a running buddy
If you train in parks and other public areas, especially in the evening, invite a running buddy along. You’ll lessen your risk of becoming disturbed, and you can help each other receive any necessary medical attention more quickly. Carry your phone with you in a running belt in
5. Face the traffic
You’ll have more time to avoid risks like inattentive drivers by running in the opposite direction of traffic.
6. Stay hydrated
Drink enough water or sports drinks. Failing in that is one of the most common mistakes runners make.
Prepare to consume lots of fluids throughout the day of your race if it’s hot.
Tips for Boosting Your Performance
Even if you’re racing just for your satisfaction or fun, this is your chance to shine. Knowing how to train efficiently will help you finish faster.
Try these strategies to boost your performance:
1. Have rest days
You probably know that sufficient recovery time supports your body to heal. It also increases your speed.
Research shows that many runners improve their speed when they cut back to 3 or 4 days of training instead of 5 or more per week.
2. Have an active rest
What do you do on those extra days? Swimming, yoga or gym will give you a workout while your running muscles take a break.
3. Vary your runs
Assure you can stay on your feet for 3 hours or more, and shift your long runs with shorter ranges or speed work. The practice is the best way to get used to long distances.
4. Warm-up and cool down
Start and end your exercises with less demanding section like walking to prepare your body for what’s ahead and support recovery afterward. Have your stretches at the final moments when your muscles are relaxed.
5. Vary your weeks
Spend the last two weeks resting more and running shorter distances. Don’t try to run more
6. Consult a running coach
Whether you’re a veteran runner or it’s your first marathon, a running coach can design a program for you that helps to reach your goals and stay safe.
7. Family support
Family support is an essential part of the training. Let your friends and family know how they can support you too.
Running a marathon can be rewarding, but you’ll need to decide if this is the kind of engagement you want to make.
As long as you stay active and take on meaningful challenges, you can consider yourself a winner whether you race for prize and glory or just for fun.
You can find more marathon training tips from marathonpal.com