Running a marathon is a big commitment. There is a lot of planning and work that goes into it. The first thing to do is get to know your body. Start slow and build up to your goal. It is important to get plenty of sleep and nourish your immune system. You will need to replenish your energy levels after a long run.
Your training plan should have a couple of rest days built in. This will help you avoid burnout and prevent injury. A good rule of thumb is to increase mileage by about 10 percent every week. This will allow your body to get used to the increased load and provide ample recovery time.
In addition to the mileage, you should incorporate strength and speed training. These will help your body handle a higher volume of work and improve your performance. Strength and speed work can be done in a variety of ways. Some popular techniques include weight training, cardio, and walking.
If you are planning on running a marathon, you will need to hydrate well. Make sure to drink water before and after your runs. You can also use a hydration pack, or a hydration belt, to help keep you hydrated during your race.
During your marathon training, you should learn about nutrition and how to fuel your body. You can accomplish this by eating a small breakfast on the morning of your race, and carrying a few energy chews or gels. Carbohydrates are a great source of energy, so make sure you eat a lot of them.
Keeping a running log will also be helpful. Use a pen and paper to record your mile time, your best times, and any injuries. Having a record will remind you of your achievements, and can be a great resource when you are in the mood for a self-improvement session.
Another tip is to pick a local race. This is an opportunity to test your gear on a course where you can see how well it works. Additionally, a local race will give you a sense of home field advantage. Seeing your family and friends on the course can be a big boost.
When deciding on your race day attire, choose clothes that will keep you warm, yet not sweaty. It is also a good idea to wear a trash bag over your regular clothes to protect your skin from the heat. Choosing the right footwear and apparel can make all the difference in the world.
Before you leave for the race, make sure you carry water, a hydration belt, and an arm strap phone holder. You should also find a good place to shower and take care of any aches and pains.
Finally, try to have a fun, relaxing night before the big race. Try to sleep for at least seven hours, and you should have a good, hearty breakfast on the morning of the race. Also, do not overdress, and be sure to use a chafing cream.