Running is fun and enjoyable, whether it’s a trail run or a marathon.
Want to run one but in a dilemma about how to go about it?
Are you a beginner?
Never run before or haven’t run in a long time?
Have you signed up because your friends are running?
Have you taken this up as a challenge to test your own endurance or just to improve stamina?
With marathon season approaching, many people start training just a month or so before, thinking it’s an easy thing to do. More often than not, an individual is of the opinion, “What’s the big deal about long-distance running? It’s just running, after all, and I can probably do it easily if I have my headphones on with music flowing into my ears.”
But, before you start your running regime, one important thing you need to do is to motivate yourself. Building mental strength is key to any endurance sport, and a marathon is no different. It’s one thing to begin training and another to stay motivated day after day. Staying motivated and developing a proper mindset helps you to enjoy your training, thereby enabling you to cross the finish line with a smile on your face. Finishing a marathon is a great accomplishment, and you can be one of them.
But training is challenging, and it’s very important to train well without damaging your body. If you start running without taking precautionary measures, your body is likely to go through a lot of damage in the future. Motivation is not enough; having the right goals and reasons for running is equally important to be successful.
Learning and following some basics will help you get started. All you have to do is just follow these guidelines.
1. RUNNING
You begin with small strides. How much you run can be gradually increased depending upon your level of physical fitness. Beginners should start with Interval Training: run at a high speed for 2-3 minutes, followed by 1 minute of cooling down at a lower speed. Then repeat the high intensity for 2-3 minutes at a slightly higher speed than the previous interval. Continue this for about 15-30 minutes.
This routine should be practised 2-3 times a week, followed by a long, steady run once a week. After the run, you should also do proper stretching after every session. Those of you out there who have already been training for a while and are at an Intermediate level can start increasing their speed and distance slowly over time.
2. NUTRITION
Nutrition plays an important role when you decide to run a marathon. The most important nutrient is Carbohydrates, which provide the fuel runners need and supports glycogen storage (glucose in stored form). Carbohydrates should be about 50-60% of your meal on normal days and 60-70% of your meal a day prior to the long run days (Carbohydrate loading). Protein should be about 10-20% of your regular meal.
Key micronutrients include antioxidants, like Vitamin C and E. Apart from their antioxidant properties, they also boost immunity (Vit C) and can act as a muscle relaxant (Vit E). All these nutrients are necessary as they are your fuel to run (carbohydrates & proteins) and also help you recover well.
Other than this, Electrolytes are necessary to avoid cramps, which can be a major issue for a runner. A good electrolyte source can be a sports drink or an electrolyte powder; these can be used while running. Post-run, bananas are an excellent form of electrolytes and carbohydrates. Some runners can even have them during the run if needed.
3. STRENGTH TRAINING
As mentioned, most who sign up for a marathon usually just run. But this is not ideal. If you have decided to run a marathon, you should also include strength training as a part of your exercise regime. The benefits are that it can prevent injuries and reduce the impact of hard surfaces on the joints and ligaments, which can be painful for some. It also helps with better performance—for example, the last sprint to finish your marathon.
Your core also needs strengthening, as it maintains your stability, posture, and balance, all of which are necessary to run faster and avoid injuries. You can opt for strength training about 2-3 times a week, possibly under someone’s guidance if you are new to it.
4. HYDRATION
Hydration is another very important aspect of marathon training. If your body cells are dehydrated, they cannot function optimally and will not give you the required energy to run. Therefore, having water regularly before, during, and after the run is necessary. A day before the event, the same way you do carbohydrate loading, do water loading, too.
Have water about 20-30 minutes before the run; during the run, you can just keep sipping on water every 15-20 mins depending upon individual requirements. After the run, hydrate yourself well again. You can even opt for sports drinks during long runs, as these provide your body with hydration as well as energy.
5. RECOVERY
It is important to recover well, as your body needs to be ready for the next day, whether that’s work or more training. Thus, one should always keep a gap day between running days, perhaps alternating running with strength training. One complete rest day per week is also necessary, where no exercise of any sort is done on that day. Nutrition matters a great deal in recovery, as discussed above. But, do not indulge on the rest day. Keep it moderate.
6 .PROPER GEAR
Last, but not least, appropriate gear is an important aspect of running a marathon. Shoes are your most important piece of gear. You should invest in the right running shoe that fits well. People with flat feet should use supportive insoles.
Your next important gear should be your clothing. Anything that is very loose and baggy should be avoided, as it can slow you down or get in the way while running (like loose jogging bottoms). It can even cause chafing. Sweating can also make thick clothing heavier. One should opt for light clothing for running, like a moisture-wicking T-shirt and shorts or tights.
Anyone can follow these guidelines and run a marathon. But, everybody should consult a medical practitioner about any health issues or previous injuries before you begin. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.
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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.
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