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Five Important Marathon Running Tips

Want to cover the incredible 26.2 miles? Then you need some marathon tips. Running a marathon is quite a feat, but the main work is in the training and preparation. Marathon running is often compared to having a baby. The delivery itself is what many people talk about, but the nine months leading up to that count just as much, maybe even more! Any runner, new or seasoned can use a few marathon training tips to ensure the road to the Great Race is the most effective and efficient one possible.

Marathon Running Tip #1: A Mile Ahead of Speed

Training for a marathon means a lot of running. But before you go fast, you need to be able to build that all important foundation. So don’t even try speed work unless you are well experienced. As a new runner, you are much better off focusing on easy running. That should be the core of your training. You must first be able to cover the distance. Only then are you ready for bigger and better things (ie speed). So, make sure you get the mileage before you do anything else.

Marathon Running Tip #2: Long Runs

One crucial ingredient of your marathon running preparation is the long duration. The general rule of thumb is that you do about five or six twenty mile runs in your training. This is important to teach your body to improve its burning processes and extend the time you can run on easy carbohydrates. When you run out of carbs, your body has to move on to burning fat, which is much more difficult. This is the moment when you will feel like you are running on empty or, as they say, the “man with the hammer” comes to visit.

Now, newer training methods suggest that the long duration is not as important as traditionally believed. And it’s true, if you only did 40 miles a week, and so your long run was 50% of your weekly mileage, then that long run becomes incredibly hard on the body. When you have a low weekly mileage, you may actually be better off not doing the long 20 mile runs, but making them slightly shorter, e.g. 16 miles. But that would then mean you would have to do more medium-long runs, and/or higher intensity long runs to make up for it.

Marathon Running Tip #3: Medium – Long Runs

Your marathon performance will greatly benefit from a second long run, shorter than the longest run. Your body needs to build up that exposure to longer runs. So try to fit as many runs into 90 minutes as you can handle and can fit. Training runs longer than 90 minutes will help your body change its burning processes.

Marathon Running Tip #4: Taper

To be optimally prepared for race day, you should taper. After all, marathon training will tire you out a lot. If you want fresh legs, cut your training load in the last three weeks before the race. Also make sure your last 20-miler is at least three weeks before the race.

If for some reason your schedule gets messed up, don’t give in to the temptation to run your 20 miler the next weekend, ie two weeks before the race. It is much better to start the race with fresh legs, albeit a little unprepared, than to start with tired legs.

Your main marathon training is done 1 – 6 months after race day. So don’t try to increase your mileage at the last minute in the weeks leading up to the marathon. It might give you a little extra confidence that you did what you needed to do in training, but in reality it will backfire because you’ll just be tired when you do your race.

Marathon Running Tip #5: Be Smart With Food

Because marathon training is so hard, you need to make sure you eat well. Make sure you get enough carbohydrates. This is your fuel. In the week leading up to the race you’ll want to hydrate well and take in more than your usual amount of carbs. But don’t stuff yourself. You want to have a lot of energy, but not feel sluggish.

Also remember that you will need to resupply during the run. You should know exactly what you eat and when. And you have to try in training everything you want to eat before and during the marathon. Whether it’s bars, gels, sports drinks or “real food”. When you have stomach cramps during your marathon because you eat something you’ve never tried before while running, there’s no one to blame but yourself. So make sure you are well prepared in everything related to your marathon, including your food!

The marathon is a wonderful event, with a great attraction for young and old, fit and unfit. Whether you are an elite runner or a beginner, the marathon will take everything out of you. So make sure you are optimally prepared with the marathon tips above and combine these with a positive attitude. You have to believe in yourself and know that you can accomplish great things, so that when the going gets tough in those last few miles, you keep going!

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