As April sees runners pounding the pavement for marathons in Paris, London, and Boston, you may be inspired to go the distance for your first 42K race. If you’re a casual runner, here is what you need to know to get to the starting line ready to run.
Find the right race
First step is to find a marathon: if you’ve been running about three to four days a week for six months to a year, you can start thinking about which marathon you’d like to participate in. If this is your first endurance event, start a bit smaller too by running a few 5K or 10K races, and try a half marathon before taking on the full marathon.
When selecting your marathon, think about whether you want to travel or stay close to home, about climates and time of year, factoring in travel times and hotel costs. For a list of international marathons dates and info (including the ever-important registration deadlines and fees), visit MarathonGuide.com.
Get good gear
While one of the perks of running is that it requires so little gear, the right running shoes are a vital investment. For women, finding the right sports bra is equally important to stay comfortable while going the distance. Try clothes with technical fabrics to stay dry, and consider purchasing a good water bottle or hydration belt for your training sessions.
Eat right for running
Before your regular runs, eat a snack or light meal of about 250-300 calories about 1.5 to two hours before hitting the trail. Eating immediately before your run may lead to cramping, and running on an empty stomach could lead to dwindling energy while on the course. Snack ideas include foods high in carbohydrates and low in fat, fiber, and protein. Try a bowl of cereal with milk or a banana, for example. Post-run is the time to eat a good mix of protein and carbohydrates — try a smoothie made with fruit and yogurt.
Organize your training
Marathon training takes strength — both mental and physical — and dedication to your goals. Talk with a trainer, join a running group, or chat with more experienced runners about what works for them, and organize your game plan — giving yourself a minimum of 12 weeks to train. You’ll want to factor in a long run every week, where you’ll gradually increase the distance, usually by just 2 kilometers a week to avoid injury. Go slow — training for marathon isn’t like cramming for an exam. It takes time and patience.
Mimic the run
If at all possible, start doing runs on the same topography as your planned marathon. For example, go up and down hills if you’re running New York City or San Francisco, or consider faster flat runs if you’re taking on the Amsterdam and Berlin marathons. If you live in a flat area and are preparing for a hilly marathon, do several runs on a treadmill with an incline, or run on stadium steps.
Stay motivated
Staying motivated can be a big challenge for first-time marathoners, so keep a running log to track your progress. Also find a running buddy, or join a running club for socializing, inspiration, and ideas on how best to approach the starting line injury-free and ready for the big race.
To find marathon training plans: http://www.runnersworld.com/article/0,7120,s6-238-591–14227-0,00.html
Extensive advice on your first marathon: http://www.runnersworld.com/subtopic/0,7123,s6-238-244-255-0,00.html
More tips on your first marathon: http://www.marathontraining.com/articles/art_45th.htm