If you have been a runner for quite a while now, you may have been thinking about venturing into the ultimate destination for most serious runners: Marathons. Marathons are an entirely different league as compared to regular running, and this is something that you need to be mindful about if you are thinking about getting into marathons. Over-training and under-training are the two chronic mistakes that aspirants make and reaching that middle-ground is not an easy task. Once you have decided to run a marathon and have become serious about it, there are a couple of things that need to be kept in mind. Let us dive right into what they are.
Assess your fitness level
You need to be realistic about whether you are ready to be able to take on a gigantic endeavour such as a marathon. Running a marathon is a significant milestone in a runner’s life. Assess where you are both physically and mentally. Are you physically strong enough to go through the rigorous training that running a marathon requires? Mentally, have you made peace with the amount of work you have to put in- day in and day out? If you answered yes to both, go on. Let’s move forward.
Adopt Structural training
Consistent, scheduled and a systematic method of training is what you need to be fully prepared to run a marathon. Of the three, consistency is key. You cannot skip a few weeks of training and expect to get back on track. When it comes to how long you need to train to run a marathon, experts suggest 24 weeks for a beginner and about 12-16 weeks for a regular marathon runner. Be sure to stick to this schedule religiously.
Nourish your body for the big day
Along with regular training, watching your diet is especially important. Nutrition is important not just to prepare you for the marathon day but also to deal with the stress of everyday training. Surround your diet with foods that release energy slowly, rather than focussing on a solely crab based diet. Do not get me wrong, carbs are not the enemy. The enemy comes in the form of a lack in other nutrient-rich foods that are necessary for your daily training and recovery. Consume more leafy greens. Include protein, good fats, fibres and pro-biotics in your daily diet.
Pace yourself
Finding your pace while running is more important than you think and is often a deciding factor in the success of your marathon. Find a pace that you are comfortable in and do this as early in your training as you can. Successful marathoners have revealed that they always alternate between running and walking during the training period and this helps them store a great deal of energy for the end of the race. The end of the marathon is exactly when you need to unleash all your energy and focus on that win.
Community matters
Surrounding yourself with like-minded individuals during your training period helps you stay motivated and focussed. Communicate regularly with fellow runners, accept tips that pro marathon runners give you, and just be part of a community. Everything becomes easier and more exciting when you are involved with others with similar goals. Consider joining a runner’s group.
Get yourself good marathon gear
Marathon gear that you are comfortable in is an investment that you will never regret making. It makes all the difference because on the day of the race, how you feel in your skin is what matters the most. ASICS India has some of the best running shoes, and activewear in the country and I personally vouch for its functionality, comfort, and quality.
Acknowledge your progress and enjoy training
Do not beat yourself over small fallbacks and remember to appreciate the progress that you make every day. No matter how supportive your community may be, true validation and recognition come from within and you need to internalize this. Also, never forget to enjoy the little joys of running every day. These are small things that contribute immensely in maintaining your motivation levels.