How to Prepare for your First Marathon

The Key to Success in your First Marathon

There are no short cuts or cheat sheets when it comes to training for your first marathon. Completing one of running’s toughest challenges brings great satisfaction but requires your commitment to training. Here are 3 areas to focus on in the months leading up to your big day:

Preparation – Failing to prepare, is preparing to fail.

This is particularly the case with endurance events. We have plenty of tips for new runners, but for starters your preparation includes getting:

1. A good training programme – each run you do has to be part of an overall plan. This plan should be specific to your time line, terrain, running history and the distance you intend to run.
2. The right gear - a runner must have a good pair of running shoes, so invest some time and effort in finding a set that suits you. The staff at Shoe Clinic are the experts in this area, so have them take a look at your unique requirements. Choosing the wrong pair of shoes can cause or prolong injury.
3. The right fuel – eating right during training, in the lead up to and during the event, is critical to performance. Your body is just like a car - if you put the wrong fuel in it, it won’t work so well! Eating a diet rich in fruits, vegetables and whole grains will give you the nutrients you need, however you must also consume enough calories in the form of carbohydrates and protein to sustain your training.
4. Get practice – short distance races (5k, 10k and/or half-marathons) are a good way to gauge your progress and acclimatize to race conditions, so find some local races to put yourself to the test.

Implementation – Commit to putting your plan into action.

Consistency is the key to successfully completing the marathon.  It’s no good training hard for a week, then falling off the wagon the week after. Be disciplined; make yourself stick to your schedule. Some days will be easier than others, but good things don’t come easy or without sacrifice, so decide what your priorities are and commit to a manageable plan of action.

Regeneration - One of the biggest limiting factors in endurance training

It is during recovery that your body gets an opportunity to recharge, regenerate and adapt to training. This means scheduling regeneration into your day and week, to ensure you get the right nutrition, proper sleep and an opportunity to look after tired and tight muscles through foam rolling, stretching and massage. If you are starting out this could be a day off, or for seasoned runners it could be a cross training day or just a light running session.

Allowing your body to regenerate will increase your energy levels, decrease inflammation and improve tissue quality, leading to better quality training and preventing lost training days due to fatigue or injury. At Pulse Personal Training we can design you a Regeneration Programme to help you recover faster, train harder and ultimately perform better.

It is on Marathon Day that you will be put to the test, and whether you are aiming for a specific time or just to complete the event, your success will ultimately depend on your preparation. Focus on these guidelines and you can put “the fear of failure” into storage.

By Hamish Abbie BPhEd, BComm, CHEK L1, XLR8 Coach, REPs - 26/03/09

Pulse Personal Training – It’s About Success - www.PulsePT.co.nz