#360Fit: Top tips for running a marathon

Sport360 staff 22:51 17/06/2015
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  • With marathons it really is a case of practise makes perfect.

    Preparing to do a marathon takes enormous preparation, both mentally and physically. Here are the top 10 tips to ensure you reach your potential and enjoy the experience.

    – #360fit: 10km day-by-day training guide and schedule
    – #360fit: 20 top tips for keeping fit during Ramadan

    1) After your warm-up, try running at an easy training pace, throwing in bursts of speed for various distances throughout the run. Vary the speed and times of the speed sections, from as short as 15 seconds to as long as 2-3 minutes.

    2) As we get older, the need to do a proper warm-up and cool-down is paramount. Since our muscles become brittle and lose their elasticity as we grow older, the chances of injury increase dramatically. By taking 10 to 15 minutes to thoroughly warm-up your muscles before a workout, you could save yourself from months of time off due to injury.

    3) On an average day we need to drink about two litres of fluid a day to be properly hydrated. During training you will need more than this as we lose on average 500-1000ml of fluid per hour. If you exercise while dehydrated, your temperature can rise quickly and cause heatstroke, which is potentially fatal. The colour of your urine is probably the easiest indicator of fluid loss. If it’s pale and plentiful you’re well hydrated, whereas if it’s dark and sparse, you need more fluid.

    4) Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot.

    5) Most beginners start off by running around the block or down roads by their home but ideal places are parks, running tracks or on short cut grass. Beginners may suffer from common aches and pains such as ’shin-splints’ as a result of running on hard surfaces.

    Neglecting to hydrate properly could prove a fatal mistake!

    7) If you can, enter a few races before the big day. Start with maybe a 10k and then a half marathon. This will help you get used to running in the ‘event environment’ and help you with things like taking water from drinks stations and the pre-race build up. The bigger the race the better, although the first one should probably be a smaller one of a few hundred runners.

    8) Hills are one of the most versatile of all training tools. Not only can they be used to cover all the energy pathways, they also have great variety and can be used in developing the runner’s technique. Incorporating hill work into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.

    9) If you have a bad run, don’t worry about it. You’re always going to have days when your legs feel dead or the run doesn’t go well. If this happens just cut the run short or take it easy the next day. Stay positive, in the knowledge that you’ll always have more good days than bad days.

    10) The final week before race day should be a gradual decline in mileage and an increase in rest, recovery and sleep. Not everybody likes to have a complete rest day before they race but it is important to ease back so your body does recover and physically gets ready to perform to new heights. Work backwards from race day and plan your last four to five days like a military operation.

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