Preparing for your first marathon

So you just signed up for a marathon next spring and it is your first one! Now what?

1. The best thing you can do is tell people.

I get it. It can be annoying to almost everyone else involved, but it helps to keep you accountable and training.

2. Find a community. Connect with others who are running a half or a full around the same time and become accountable to training, stretching and cross training. This will help to keep your injuries minimal and your motivation maximal!

3. Make a plan. I know it is difficult to anticipate what lies ahead when you have never run those 42 km before, but think about how you will feel before or after. If the race is a couple hours away, get a motel by the starting line and think about where you will eat the night before. Also, think about your recovery and don’t plan long travel times directly after the race. You will cramp up and have a longer recovery time.

4. Think up ways to motivate yourself when the going gets tough. This is where mantras are helpful. Check out some of my favourites here. 

5. Listen to your body. If you start feeling over tired, under motivated and increased pain, take an extra rest day or two. Following a training plan is a good idea, but only you know how much your body can handle. It is better to arrive at the starting line under trained than injured. That being said, if you feel GREAT on a 20 km run, don’t push for a 25 km. Conserve your energy and keep building your aerobic base.

6. If you get new gear, make sure you test it out on your long runs. Try to ensure that you are running at the same time you will be racing at, eating the same foods pre and post run and wearing in the pair of shoes you plan to race in. This way, there will be no unpleasant surprises on the big day.

7. Switch it up. Run different terrains, surfaces and routes to keep your legs fresh and accustomed to running everything from hills to asphalt to trails. This will help you perform your best on the day of the race and help to prevent overuse injuries.

8. Hydrate! Make sure you are drinking water during your runs. I bought a camel bak and an Ultimate Direction hydration pack and I took them with me on every long run. This helps to keep your joints lubricated and your hydration levels healthy.

 

9. Pay attention to nutrition. It does matter so talk to your doctor or naturopath to figure out an ideal way to stay nourished while you train. It is a stress on the body, so it is important to feed it properly.

10. Make sure you are sleeping enough. Sleep is a vital part of recovery and you will notice a huge difference in performance if you get the proper amount of shut eye the night before a long run.

What tips am I missing?

What was your first marathon?