Preparing for and running in a marathon is a huge achievement, not only physically, but mentally, as well. Here is some advice for those first-time marathon runners.
First, consider having a full physical exam to make sure your body doesn't have any health issues that might need to be addressed prior to running the marathon. Remember, even if you regularly hit the 5K or 10K circuit, you still need to work up to the full marathon distance. Give yourself several months to work up to this first marathon. You cannot go from 10K to 26 miles in just a few weeks. Your body will need time to adjust and build endurance in order for you to achieve success.
If you run five miles, three times per week, you should set a goal to add one mile to your run each week. Once you reach about a dozen miles in a single run, stick to this for a few weeks to give your body time to adjust to this long distance. Then slowly add a mile until you hit your goal. You shouldn't, however, do a 12-mile or longer run three times each week. Instead do a couple of five-mile runs and then have one long run each week for endurance. An even better idea is to limit a super long run to once every two weeks to give your body time to rest and heal. It isn't a good idea to run 26 miles the week before the marathon, either. Give your body two weeks free of super long runs prior to the big even.
Hydration is a huge part of your marathon success. If there aren't water stops along the route provided for you, then you will need to either bring your own water or mark water fountains or quick water sources along the way. Don't wait until you are thirsty to drink, by then your body is already not happy. When it comes to food, take along some energy bars, energy drinks or other food. Everyone is different when it comes to nutrition, so you need to test out what your body needs beforehand and not on race day.
Trying something new on race day is never a good idea, whether it is a new sports drink or a new outfit. Test your clothing on several of your longer runs. If your outfit is uncomfortable or rubbing and irritating the skin, then, by all means, choose another outfit.
If you do have muscle or knee soreness on race day, it doesn't necessarily mean you have to quit the field. If you aren't injured, it is probably safe to run, and your soreness can be alleviated by using a kinetic performance system.
RapidForce has created one such kinetic performance system which adheres to the skin with a medical-grade adhesive so it won't come off during the big run. The unique design of the system uses strength from nearby muscles to support and protect a sore muscle group. Many runners and athletes have found that these unique kinetic performance systems can actually eliminate pain and allow unrestricted movement.
First, consider having a full physical exam to make sure your body doesn't have any health issues that might need to be addressed prior to running the marathon. Remember, even if you regularly hit the 5K or 10K circuit, you still need to work up to the full marathon distance. Give yourself several months to work up to this first marathon. You cannot go from 10K to 26 miles in just a few weeks. Your body will need time to adjust and build endurance in order for you to achieve success.
If you run five miles, three times per week, you should set a goal to add one mile to your run each week. Once you reach about a dozen miles in a single run, stick to this for a few weeks to give your body time to adjust to this long distance. Then slowly add a mile until you hit your goal. You shouldn't, however, do a 12-mile or longer run three times each week. Instead do a couple of five-mile runs and then have one long run each week for endurance. An even better idea is to limit a super long run to once every two weeks to give your body time to rest and heal. It isn't a good idea to run 26 miles the week before the marathon, either. Give your body two weeks free of super long runs prior to the big even.
Hydration is a huge part of your marathon success. If there aren't water stops along the route provided for you, then you will need to either bring your own water or mark water fountains or quick water sources along the way. Don't wait until you are thirsty to drink, by then your body is already not happy. When it comes to food, take along some energy bars, energy drinks or other food. Everyone is different when it comes to nutrition, so you need to test out what your body needs beforehand and not on race day.
Trying something new on race day is never a good idea, whether it is a new sports drink or a new outfit. Test your clothing on several of your longer runs. If your outfit is uncomfortable or rubbing and irritating the skin, then, by all means, choose another outfit.
If you do have muscle or knee soreness on race day, it doesn't necessarily mean you have to quit the field. If you aren't injured, it is probably safe to run, and your soreness can be alleviated by using a kinetic performance system.
RapidForce has created one such kinetic performance system which adheres to the skin with a medical-grade adhesive so it won't come off during the big run. The unique design of the system uses strength from nearby muscles to support and protect a sore muscle group. Many runners and athletes have found that these unique kinetic performance systems can actually eliminate pain and allow unrestricted movement.
About the Author:
Kamryn Mattson enjoys blogging and participating in marathon. For more details regarding kinetic performance systems muscle support or to discover muscle soreness remedy products, please go to the RapidForce website today.
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