11 tips for running your first marathon
Do you run regularly, alone or with friends? Since a long time ago, the idea of a marathon is in your head? Are you ready for this challenge? First, remember that running a distance of 42.195 km can not be improvised. Before you start, check out our checklist which will give you the keys to success.
The experience of long races
Not mandatory, but strongly recommended: have already run a half marathon. This is probably the best preparation to carry out your project . The experience of long races will give you an idea of the type of effort you will be facing.
The training plan
Starting a marathon project requires specific preparation. Training regularly is obviously mandatory. Nevertheless, the most important is to dose your efforts so, be sure to avoid the accumulation of races too long and too close the weeks before the marathon, you could lose "juice" and lack of physical fitness during the day J. Remember to organize your supply needs, this will be useful on the day of the race.
An irreproachable lifestyle
During the weeks leading up to the event, in addition to your training sessions, a few simple rules: eat healthy and balanced , lie down and wake up at fixed times, avoid the excitants.
equip
The choice of shoes is essential to apprehend this race in the best conditions. Do not take a brand new pair, but rather a recent pair that you have lapped before the race . Also be sure to coat your feet with a fatty ointment before the test, to avoid friction synonymous with blisters.
Prepare mentally
Running a marathon often happens in the head, before and during the race! Beyond your preparation, expect to produce an unprecedented effort for your body , and to tap into your moral and physical strengths throughout the ordeal. So relax, avoid stress, follow our advice and keep in mind that you will fight for this goal that is important to you.
Do not put too much pressure
To embark on a marathon is above all a human challenge so, do not bother to set too ambitious goals. Your pace will surely slow down in the second part, and you may end up in a time beyond your expectations. But no matter, the key is to cross the finish line !
Running alone or with friends?
Running in a group or with your usual racing companions is a seductive idea to share and motivate. Nevertheless, on a long race, the performances may differ. If you feel that you can not follow them, let them go. The most important thing is to run at your own pace .
D-day
Again, no pressure! Feed yourself as usual at breakfast, but you do not need to binge on coffee or sugar. Remember to take a few sips of apple juice diluted in water before you leave, to keep your blood sugar levels optimal .
During the race
The most important thing is to manage your effort and to hydrate yourself regularly. If you feel cramps and tight muscles, do not panic ... slow down, then walk, your muscles will relax. If the pain persists, do some stretching before starting again.
Supplies
Throughout the race, you will find food tables with everything you need for runners (energy bars, water, sugar ...) but be forebearing, take with you a gourd filled with water and some energy bars . in case.
What about the after marathon?
A key word: recovery ! Your body and your muscles will be put to the test: more or less intense pains, aches, extreme fatigue, etc. To be privileged in the hours following the end of the marathon: hydrate all day, avoid stress, relax, have a balanced meal (because your body needs to replenish its reserves), do a good stretching session and, above all, have a good night's restful sleep ( some tips for sleeping well, it's here ).