Running Your First Marathon - Some Important Tips

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December 12, 2014

The distance: 42.195 kilometres. This is the official distance or length of a marathon. How long is that? Well, to give you some perspective (vertically), you would have to climb the tallest man-made building in Dubai (Burj Khalifa which stands 829.8 metres tall) 19 times! That’s the equivalent of the length of a marathon.

Why would you want to run that far? There are several and different reasons why people run a marathon. What’s yours? It’s important to know the answer to this question to keep you motivated before and during your run. Remember, most people who run a marathon aren’t there to win, but rather to finish it. It’s more of a personal challenge for most of the runners. Whatever your reason may be, burn it in your mind in the coming months of training to remain determined and focused.

To keep your spirits up while training, you can listen to your favourite music (try any of the Rocky film soundtracks) or run with a close friend. After a week of training, reward yourself with a relaxing movie (no suspense thrillers), a hot bath or massage.

You need a plan. What’s that? You think you don’t need a plan? Trust me you do. Experienced marathon runners advise beginners to plan and train 5 to 6 months before their first marathon. However training every single day is a definite no, of course. So you need to find out what works best for you and what fits into your schedule.

Nutrition. Complex carbohydrates are an important source of fuel (60 to 70 %). By complex carbs we mean foods like potatoes (not French fries!), wholegrain bread, sweet potatos, brown rice and pasta as well as plenty of vegetables. Protein should make up between 10 to 20 % of your diet (between 0.5 to 0.7 grams of protein per approximately 0.5 kilogram of body weight). Examples include chicken, red meat, fish, eggs, yogurt, milk, soy products and other legumes, nuts and cheese. Proteins are needed to allow repair of your muscles after training. Lastly, fat (especially saturated fat) should make up at least 10 % of your diet. Fats can serve as additional fuel sources because they can provide more than twice the number of calories compared to carbohydrates. These 3 macronutrients (carbohydrates, proteins and fats) aren’t only important before your training.

They’re also equally important afterwards. Additionally, some dietary supplements will go a long way in providing your body with the extra nutrients it needs. These include a good multivitamin and mineral supplement and an antioxidant blend to target the extra free radicals your body will be generating. Some women may also need to take extra iron to stay topped up.

Rest and recovery are vital parts of your training. It’s not all training. Rest and recovery after training is a must if you want to last that long (about 42 kilometres long) without injuring yourself. It’s during rest that your muscles and immune system bounce back and repair themselves. Incorporate rest days into your weekly training. It’s the smart way to train.

During the few weeks before your marathon, you should be lessening your number of training days and increasing your rest days. This is called tapering. Doing this will make sure that you’re in optimum condition come marathon day.

Most common injuries are experienced in the knees and shins. So if you get injured, try applying a cold compress to the area to relieve the pain and swelling within the first 24 hours after training. After the first 24 hours, you can shift to a warm compress.

Signs of overtraining include feeling sick or weak even after you think you’ve had a good rest period. In addition, your body may feel different after a training session and you might find yourself getting sick more often than usual from bugs that are going around. If you notice any of these symptoms it's time to back off and take it easy for a while so that you don’t blow things on race day.

Your Big Day. When it comes to the day of the marathon, starting out way too fast is a common beginner’s mistake. Learn to pace yourself and increase your speed gradually. Make sure you keep yourself hydrated throughout the event, simply slow your pace down or stop momentarily to savour every drop. Last but definitely not least, remember why you’re doing this and of course, try to have fun!

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References

http://www.runrocknroll.com/how-long-is-a-marathon-infographic
http://www.marathonrookie.com/marathon-training.html
(2014). The complete running and marathon book. New York, New York: Dorling Kindersley.
Burfoot, A. (Ed.). (2009). Runner's world complete book of running: everything you need to run for weight loss, fitness, and competition. Emmaus, Pa.: Rodale.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2015). Exercise physiology: nutrition, energy, and human performance (8th Ed). Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.