Last updated: July 31, 2013
You can always switch days to accommodate your schedule. Just make sure you don’t do two really intense or long workouts two days in a row.
If you are busy for example on one day and you prefer to workout on a Monday or Friday, then it is fine to swap a rest day for a run day.
Keep in mind that you are the only one you are competing against, and your goal is to do the best that you can do, avoid injuries, and have fun.
Weight lifting two to three times per week is a good way to improve your running.
It will strengthen the muscles, ligaments and tendons to help prevent injury and it will make the leg muscles less prone to fatigue during the race.
If you feel that this would be too much, or you just don’t have the time: don’t worry, you can also achieve your goal of running a marathon without weight lifting.
Don’t forget to warm-up before you’re training and the event. You will have less risk of injury, improved performance and psychological preparation. Complete the warm-up 5 minutes before the race start.
When you begin a run, you should feel neither starved nor stuffed. Don’t eat immediately before running because you could get cramps. Running on an empty stomach may cause you to run out of energy. The best to eat is a light snack or meal about 1 1/2 to 2 hours before you start running.
Something high in carbohydrates and lower in fat, fiber, and protein is good: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
Suggestions for the best pre-run foods and tips: pre-run foods
What you eat following you’re training or the event is just as important as what you eat before. What you eat before ensures that adequate glycogen stores are available for optimal performance, afterwards it is for recovery and it improves your ability to train consistently.
Hydration: On runs of an hour or more, always carry something to drink with you and consume 6-8 oz. every 20 minutes. During pre-training and half-marathon training, weigh yourself before and after each run and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run.
Always listen to your body if you start to experience any sharp pain, weakness or light-headedness during your training. Your body is telling you that something is wrong and you should stop doing what you are doing.
Pushing through an acute pain is the fastest way to develop a severe or chronic injury. If you don’t feel well, you should take some time off until your body is better. Take a look here: The most common running injuries.
I you follow what I have put together here, and also have looked at the links that I have put, then you will be fine and soon enough you will be enjoying your first marathon.
At race day you might have “pre-race jitters”. Don’t worry, that is are normal, don’t misinterpret it or think it is fear.
The adrenaline rush you feel is normal and it is part of your body’s natural preparation for the competition.
What could you do?
- Arrive with plenty of time at the event so you aren’t rushed.
- Get a good warm-up.
- Know the course.
- Dress for the weather.
If you are thinking negative thoughts before or during the race, focus only on you’re breathing and race like you don’t care about the outcome.
Remember: You are only competing against yourself, so enjoy the moment!
Thank you for using Jogging For Beginners to learn how to run a marathon.
References and more Information: