Preparing for a Marathon

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26.2 miles.

Running a marathon is no small feat. In fact, for many, it will be the most difficult physical challenge they will ever conquer. Runningwithgrit.com estimates that only 0.01% of the global population have crossed the finish line. If you manage to go the distance, you will enter exclusive company.

As with all things in life, ‘failing to prepare is preparing to fail’. Noone on the planet can turn up on the day without careful training. Preparation is a multi-step process which includes physical and mental discipline.

Below is a guide to help on your journey.

You can join the elite. With preparation, you will.

1)      Be realistic – From the outset, you need to commit to a timeframe. You need to measure your current level of fitness and running experience with your training window. If you are a regular long-distance runner, 6 months may be enough to prepare for a marathon. If you are starting from scratch, you will need at least a year to prepare, so don’t book any events before then.

2)      Establish discipline ­­– You need to be disciplined and structured in your life. You are going to have fit training windows alongside work and leisure time. You will also find yourself tired and hungry, with more time needed for recovery.

Building discipline is essential

3)      Plan – Some plans are more detailed than others, it depends on the person; but everyone will need a plan of some sort. You can find all types of templates depending on your preferred level, ranging from day-to-day meticulousness to more laid-back strategies.

4)      Buy equipment – There are stories of people running marathons barefoot and in rudimentary equipment. Whilst this may be good for some, it is not recommended if you are just starting out. Most importantly you need the right shoes. Go to a running store and undergo GAIT analysis. After this you need nutrition, running clothes, and other optional extras.

5)      Train – Funnily enough, this is the most straightforward part. Run. Try to enjoy it. Don’t run on unnecessarily difficult routes as you will risk injury. You can use a treadmill but it is good to get some experience outdoors as well. Your distances in training will depend on your plan established in step 3, but plans generally increase in intensity as time goes on, except for a few weeks before the event where you should focus on shorter distances – a process known as ‘tapering’.

6)      Before the event – Focus on shorter runs and conditioning, making sure you are well stretched and hydrated. Some people choose to ‘carb load’ – the decision is yours. Get plenty of rest the night before. At the start line, talk to people around you to calm your nerves. If this is your first marathon, don’t focus too much on the time, just take it easy and know your limits. If you are going for it; know your route, have your nutrition plan down, and perfect your game! During the run, you will be the best judge of how you are doing and what your body needs, and how2behuman.

In marathons, record-breaking times and personal bests are not a product of emotion and inspiration, they are the result of careful training and preparation.