Top 4 Tips For Running A Marathon

In a marathon, physical and mental preparation are important. There are certain keys related to habits and training that you should consider to best reach this challenging challenge.

Do you want to venture into a long-distance endurance race? If this is your first time, then there are some tips for running a marathon that you should keep in mind. Next, we are going to talk about some that are essential to achieve this goal.

First of all, and although it sounds quite logical, it is necessary to clarify that a marathon is a test of a superlative demand. Therefore, unless you are a seasoned athlete with years of experience, the first thing you should do is consult with a trained coach to assess your capabilities and draw up a training plan according to your level.

Fundamental tips for running a marathon

Whether or not you complete a race of these characteristics actually has more to do with what you do before, that is, the preparation, than with the specific moment of the test. Therefore, we encourage you to prepare well before running your first marathon.

For example, you can start running on the treadmill at the gym or outdoors. Even if it is only a few kilometers, it will help you prepare your body for what awaits you. The idea is that you gradually increase the distance and intensity of the training.

Beyond this, if you have a clear goal in mind, such as getting in a specific position, you need to take this more seriously. In both cases, it will help you to know the tips for running a marathon that we expose below.

1. Do not wear clothes or shoes

Are you saving those special clothes and shoes for the marathon time? Or did they give you something to wear on that day? Well, the first of the tips to run a marathon is that, under no circumstances, use new clothes or shoes.

The right clothes and shoes are the ones you have run in while preparing for the marathon. Keep in mind that if you try something new, you don’t know if it will work for you. Wearing shoes in a marathon can cause blisters that will decrease your performance.

In the same way, the clothes may not perspire adequately or make you uncomfortable in one way or another. Or it could even be worse: if clothes or shoes change your technique, this could lead to an injury sooner rather than later.

In fact, according to a thesis presented at the University of Valladolid, modern footwear is not enough to prevent knee injuries in running. On the other hand, it is an appropriate technique for running. Therefore, you already know what you have to focus your efforts on.

2. Eat properly before the marathon

Eating well during preparation, and especially before the competition, is one of the most important tips for running a marathon. Don’t even think about going on an empty stomach!

If you don’t want to feel heavy on your stomach, it is recommended that you have a good breakfast two or three hours before starting; Thus, you will give the body time to digest properly.

The way to do this is to get plenty of carbohydrates into your food. According to a study published in the journal Nutrients , in addition to providing energy, these nutrients promote muscle recovery by restoring glycogen stores. The body absorbs them quickly and thus replenishes the glucose lost during any high intensity physical effort.

At breakfast on the day of the marathon, it may be better to eat some cereal, dairy and, above all, fruit. This will help you to have the necessary energy to do the whole journey and not feel hungry while doing it.

3. Don’t be in a hurry and heat up

You must prepare the body for the great physical effort to which you are going to submit it. If you do not want to suffer any cramps or injuries during the marathon, it is recommended that you do some stretching exercises before it begins, as a study published by Sports Medicine also suggests .

4. Put on music and enjoy!

The last of the tips for running a marathon is to bring good music and headphones. In the marathon there will be many people and  maybe  their cries you get stressed or distract you from your goal.

To avoid this, you can enjoy this moment just as you did when training. Remember that even if your goal is to be between one position or another, you should enjoy the marathon. That goal would have to be above all.

On the other hand, it should be noted that music could even help your performance. According to research published in Perceptual & Motor Skills , listening to music during an endurance test allows athletes to sustain the effort for longer.

Apply these tips to prepare and run a marathon

With the sum of the previous actions applied during a reasonable time before the event takes place, your results are sure to be satisfactory. Keep in mind, however, that prior training is key, and that is why it is essential that a trained coach guides you through the process.

Finally, don’t underestimate the power of motivation. Put your mind on achieving the goal you have set for yourself and keep eating well and training to be better in each marathon that you present. Think that you are not competing against other people, but with yourself.