Are you a beginner marathon runner, or planning on becoming one? These training and diet tips will help you prepare for your first race.
Running a marathon is one of the most gruelling, taxing experiences you could ever wish to put your body through.
With that in mind, preparation is absolutely everything – and that includes training correctly and in the right conditions, as well as providing your body with the right fuel it needs to see you through all 26.2 miles.
It is well known and established by scientific studies that there are genetic advantages for certain cultures, where it comes to long distance running (for instance the Tarahumara people from Mexico).
Not many people have a definite knowledge regarding their ancestry. You can shed some light on your genetic affinity by preforming a simple home DNA test.
You just might find that you got a genetic advantage if you have a genetic affinity to one of those cultures.
When taking such a DNA test, accuracy is one of the main consideration factors. We strongly advise you to choose the most accurate DNA test for ancestry, disregarded of the kit price.
Now, whether you have a genetic advantage or not, you can still become a marathon runner. All you need is a good training and diet plan.
This article explores some general hints and tips to get the most out of your training and help to achieve your best on race day.
Tips For A Future Marathon Runner
Here are some helpful tips if you’re planing to become a marathon runner:
1. Early Preparation
It’s always a good idea to do some research about the course itself, such as finding out what nutrition will be provided to runners on the day, and how often.
If you’re unfamiliar with the types of food they will be offering during the race, perhaps start taking it well in advance in case it doesn’t agree with your stomach.
If the course is particularly hilly, this is also handy to know, as you can tailor your training regime to suit.
2. Your Race Plan
Start off running smaller distances and gradually build up.
This should start several months before the race itself. By the time you run the race, it should feel like “just another run” in terms of the distance you’ll cover.
In your training, challenge yourself by trying different routes, and maybe even vary the terrains a bit. This will help to build strength in smaller muscles in your legs, providing better overall strength.
Finally, train in all conditions if possible. Don’t shy away if it’s a bit colder than usual or if it’s raining.
You could face these conditions on the running day, so if you’ve encountered them in training you’ll be better prepared.
In order to achieve your best, it’s vitally important to fill your body with the right fuel in the days before the race.
This involves loading your body with carbohydrates to create high muscle glycogen levels.
This doesn’t mean eating more than you usually would, rather incorporating a greater proportion of carbohydrate-rich foods into your regular daily intake.
Typically, your last big meal should be around lunchtime the day before the race.
Whilst training, it’s also important to assess how much weight you lose before and after each run. This will enable you to figure out how much water you generally lose through sweating, so you know how much you need to drink in order to stay hydrated.
Drinks which include sodium may help to replace the electrolytes lost during exercise.
As a marathon runner, you should pay attention to a lot of things when preparing for the race. But the most important one is your body.
Staying in good shape before, during and after the marathon is a great strategy of success.