The Shamrock Marathon began in 1973 in Virginia Beach, Virginia. The event is held each year on the weekend of or before St. Patrick's Day. The race offers a full and half marathon and is characterized by green shamrock clad participants and festive post race celebrations. Each year runners and walkers flock to this race for its fast, flat course and beach scenery. Completing a marathon is a monumental undertaking that can, once accomplished, leave you with a sense of invincibility. If you are looking to tackle the Shamrock Marathon, combine hard work with intelligent training to cover the 26.2 miles and gain a sense of accomplishment.
Step 1
Select a training plan. Whether you are new to running or a seasoned veteran, marathon training begins months before the selected race. Most marathon training plans require 18 weeks of training. Intensity level will vary depending on your experience and fitness background. For athletes without a strong running base, mileage should increase gradually. All training plans should include a combination of long slow distance runs and recovery runs and possibility cross training and/or speed work.
Step 2
Practice proper nutrition. While training, you must take in adequate calories and remain hydrated. A diet consisting of 65 percent carbohydrates should be consumed to meet the energy needs of high mileage training. Drink water before, after and during training to avoid dehydration. Carbohydrate supplements such as gels or bars taken every 45 minutes during training or racing will help prevent your glycogen stores from becoming depleted
Step 3
Include strength and flexibility training. Weight training or body weight exercises and stretching will keep your body strong, supple and decrease your risk for injury. Supplement your runs with strength training two to three times per week. Follow every training run with stretching. Yoga sessions offer both total body strengthening and stretching.
Step 4
Receive adequate rest. A minimum of eight hours is recommended for your body to recover properly. As your mileage increases, your need for rest will increase also. Adjust your schedule accordingly to make sure you are not cheating your body.
Step 5
Mentally prepare yourself for success. Practice visualizing how you will feel during the Shamrock Marathon. Imagine yourself completing each mile feeling strong and energized. Adopt a positive mantra and recite to yourself during your training runs. Positive thinking is likely to have a positive impact on your performance.
Tips and Warnings
- Find a training partner or running group to provide camaraderie and encouragement throughout your training.
- Do not begin a marathon training program if you are currently injured. Make sure you have established baseline mileage before progressing to greater distances. Ensure that shoes have proper tread and provide adequate support to avoid injuries.
References
- "Nancy Clark's Food Guide For Marathoners"; Nancy Clark; 2002
- "Marathon: The Ultimate Training Guide"; Hal Higdon; 1993
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