From buying comfortable trainers to planning a mile-by-mile strategy, the further ahead you make preparations, the more chance you’ll have of fulfilling your ambitions for the race. Read on to learn more about preparing for a marathon.

Marathon Running: Advice for Beginners

It doesn’t take a rocket scientist to realise the chances of achieving a respectable marathon time will be greatly enhanced by getting those all-important training hours in. Many people running their first marathon fail to grasp how much training is needed simply to stand of chance of completing the course.

It’s all very well in the early stages of training to cover short distances on a daily basis to boost initial fitness levels, but as months pass and the day of the marathon draws near, first time runners should switch his focus towards stamina running to soften the potential culture shock of tackling a 26.2 mile course.

Search around for 10km and half marathon races in your local region as they will prove a bellwether of your progress, indicating how your training methods could be adapted to suit the demands of marathon running. Naturally, the prospect of training can start to grare, so the rest periods before and after a test race will also be a welcome incentive.

Whilst these smaller scale races won’t match the gruelling experience of races such as the London Marathon and Brighton Marathon, they will at least give you a level of experience of the unique nature of stamina running. However, it is important to bear in mind that nothing in a half marathon will come close to the strain of the last few miles of a full race, so remember on the day pacing yourself to last the distance will be all important.

Any first time marathon runner will be able to find tips from various sources on the most appropriate running kit and shoes to invest in, but comfort should always be a determining factor. It’s best to opt for lightweight shoes and trainers as sweat can cause clothing to stick and chafe, which could have a negative impact the mental side of your running as you focus on reaching the finish line.

Finally, bear in mind the gradient of the route as this should impact on your training plan. Some marathons are flat, whilst others will separate the men from the boys by moving uphill, so make sure your training is adjusted to give yourself the best possible preparation.

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Even experienced athletes can find the extra miles posed by an endurance race too much to handle; memories of Paula Radcliffe’s Olympic breakdown in the 2004 Athens Marathon are testament to that. If, after mulling everything over, the prospect of an endurance race is still tempting, it’ll be time to turn your attention towards setting up a workable training programme that will go some way to ensuring you achieve your goals. Read on to find more endurance running tips.

Running an Endurance Race: Top Tips

First of all, it’s important to remember that not all endurance races (10 milers, half marathons, marathons etc) are the same. Races in major cities tend to be flat, such as the London Marathon, whilst others will be harder on the legs as they move up and downhill, as with Brighton and the Great North Run.

Secondly, scheduling an endurance training programme is a delicate balancing act, as you’ll need to clock up running hours to build up stamina for the event without pushing so hard that an injury flairs up to leave your dreams of completing the challenge in tatters. That’s where discipline and good organisation will be all important. Consult reliable running websites and experienced runners in your local area for helpful training tips, as they will help to point you in the right direction as you start devising a realistic training programme.

The importance of understanding the limitations of your own body can’t be understated, particularly if you are going into the process with your fitness somewhat lacking. Take things step-by-step, as overexerting yourself in the first few sessions may disrupt a sensible training regime. Consistency is the most important aspect of training, so embrace a routine of exercising every other day, mixing up the type of session (hills, stamina, sprints) to stop boredom creeping in.

Don’t underestimate the necessity of rest days, as your body will need time to recuperate from the exertions of training sessions. Planning appropriate rests is particularly important in the weeks leading up to the big race, as you’ll need to reserve plenty of energy for the day itself should your goal to be record a credible time.

Finally, keep your diet in check, as it’s all too easy to offset all the hard work of training through poor nutrition or heavy drinking. Of course, there’s no harm in enjoying the occasional treat but that is what it should remain.

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To get in shape, a specialized program will need to be developed that is unique to you. This will require that you work hard to increase endurance and technique. Depending on which of the activities are your strong ones, will dictate how much time is allocated to each sport. A careful analysis of your capabilities is a prerequisite.

The time and range that is necessary is as follows:

• You should be able to swim 100 yards comfortably in about 2 minutes which would allow you to finish 1 1/2 hours.
• You need to average a speed of 15 miles per hour to complete this segment in 7 ½ hours.
• In order to finish the run in four and a half hours, a pace of one mile every ten minutes is necessary.

At this rate, there would still be three hours left over in order to finish under the 17 hour maximum allowed time. It is important to determine your weaknesses, work the hardest on those, and train so they fall within the range of the criteria.

Carefully select your training programs but, remember, whichever program is selected, the last two weeks need to be low intensity rest weeks to allow your muscles to be at full strength by race time.

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Also, do you want to run a path that is flat, hilly, steep, or a mixture? In order to find the right marathon for you, I recommend doing your research on the internet and going from there.

After you have chose what marathon it is you want to run, you will need to setup a training schedule so that way you are able to prepare your body for the upcoming race. The first thing you should do is make sure that you have the proper gear such as shoes, there are many brands available.

Next thing you want to do is start running, pick at least four days to run, but space them out, and start off running at least two miles each day, on a flat surface, and as you excel in doing that, you will want to increase the number of miles, as well as hilly surfaces, and rough surfaces. You will want to start your training at least six months prior to the race, maybe even a year. Make sure to increase your speed with your runs, but also rotate from slow to fast.

Always remember the week before the race, make sure you taper off you runs and do not over exert yourself.

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