1. Do Your Homework
Marathon running is a popular sport. In 2007, the Chicago Marathon set a record for its city, with 45,000 runners registered for the October 7 race! Many big city marathons now limit the number of entries. Chicago's fall race filled up as early as May, another first for the city. Research the marathon you are considering, noting the entry deadline or if there is a cap on the number of entrants.
Although big city marathons offer great crowd support and a large camaraderie of runners, running in a big city marathon is not for everyone. Big city marathons are big business for the hosting town, drawing runners and spectators internationally. The marathon course will be crowded and hotel, restaurant, transportation, entertainment and shopping charges are all factors to consider when deciding to run a big city marathon.
There are roughly 350 marathons hosted each year in the United States. Many of these are hosted by smaller communities willing to open their streets, support and budgets to eager marathoners.
Note the race date of your selected marathon. Proper training for a novice marathon runner is generally about 18 weeks. Give yourself this amount of time and more if needed to complete a slow build up of mileage.
2. Run, Run, Run
Once you make the commitment to run a marathon, the best way to insure crossing the finish line is to log plenty of running miles. Running 26.2 miles does not happen overnight. It is the gradual build up of several weeks of running dedication. Select or devise a training program that will account for your current fitness level and the date you will be running your marathon.
Before starting your training program, it is a good idea to be running 4 to 5 days a week with an average of 20 miles per week. Having this mileage as a base prepares you for the rigors of a marathon training program. Daily runs coupled with a weekly long run will help to prepare you for the big day.
Your daily runs and your long run should not be increased more than 10 percent each week. Increasing your running more than 10 percent each week puts you at risk for injury.
3. Eat and Drink Smart
Eating the right kind and amount of food and drink is imperative to your running.
Carbohydrates, protein, fat and fiber are the important building blocks for a runner's diet. Just as a non-exerciser should limit high fat and fried foods, so should a marathon runner. Vitamins and minerals also play an important role in a runner's diet. Some specific nutrients essential to runners include: calcium, vitamin C, vitamin E and beta carotene.
Water and sport drinks provide proper hydration. Water can be consumed for runs that are 60 minutes or less. Sport drinks, along with water should be consumed for runs over an hour. A common mistake for beginning runners is to wait to hydrate until they are thirsty. Hydration should be continual along your running route.
4. Have the Right Equipment
Your running shoes should be comfortable and fit well. It helps to shop at a store that specializes in running gear, the staff can offer advice based on experience and customer input. When purchasing your shoes, make sure you try them out, either on a treadmill at the store or for a quick run around the block.
Runner's clothing has come along way since running in your favorite cotton t-shirt. Moisture wicking fabric helps to prevent chafing by pulling sweat away from your body.
A sports watch which can time your miles to regulate your pace is a helpful investment.
Member Comments