1. Set Realistic Goals for Your Marathon
For some marathon runners crossing the finish line is enough. Running a successful race, however, calls for setting short and long-term personal goals. Goals can include shaving a minute off your time each week; deciding on a desired completion time, such as running the marathon in under five hours; achieving a new personal best time if you are a marathon veteran or developing healthier eating habits. Write your goals down to stay focused and to record your progress.
2. Design a Marathon Training Schedule
Design a marathon training schedule that focuses on increasing your stamina. Start out running three to four days a week for a total of 20 miles. Increase your mileage by 10 percent each week thereafter. Incorporate long runs and hilly terrain into your program as your endurance increases. A good rule of thumb is to run continuously for about three hours so you can get used to running for an extended period of time. Decide how fast you want to run your marathon then practice running at that speed. Pay attention to how your body feels at that pace. Give your body a chance to recover. Consider training with a partner who runs at your pace.
3. Sip a Sports Drink
Eat a light meal two to four hours prior to your race regardless of the starting time. Good pre-race nutrition is bagels, raisins, bananas, pasta and rice. Sports or nutritional supplement drinks or a beverage that is high in carbohydrates are excellent energy sources for your muscles. Foods and beverages low in fat and fiber speed up digestion. Keep yourself hydrated during the marathon by taking advantage of water stops. This is especially important if race day is hot and/or humid.
4. Find Your Groove
Many marathoners, especially novices, get caught up in the moment and throw caution to the wind. When the starting gun fires they bolt out of the gate faster than a speeding bullet and faster than their normal pace. Avoid being swept up by faster runners. Starting out too quickly will cause you to crash and burn within the first several miles. Find a pace that is comfortable for you. Consider wearing a speed/distance monitor to help maintain it. Look for signs specifying the approximate pace of participants starting in your section.
5. Mind Over Miles
Don't let the distance intimidate you. During training and on race day mentally divide your route into segments. Picture yourself running from one marker to another, rather than one long continuous stretch from start to finish. Give yourself pep talks along the way to help keep your eye on the prize. Envision yourself crossing the finish line and seeing your friends and family cheer you as you cross the finish line. Picture the time clock flashing your desired time as you step across the line. Imagine the sense of accomplishment that comes with going the distance.
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