Twenty-six point two miles. In a car, you could easily cover the distance in twenty to thirty minutes--tops. But what if you were asked to travel this distance on foot? Some might laugh and think this feat to be impossible, but to tried-and-true runners, 26.2 miles means only one thing: a marathon. It is one of the most well-known running events around the world. It is also something which I have a medal for completing.
The basic concept of a marathon is quite simple. In fact, many people engage in "marathon behaviors" on a daily basis. For example, slipping on a pair of tennis shoes is one of the multiple steps that every marathon runner must do, and it is something that many people do every day while getting dressed or before going to the gym. Drinking water, eating breakfast, and listening to an iPod playlist are a few more. However, it takes more than simple routine and going out for a morning jog to run a marathon. Those who place one foot over the starting line to begin the 26.2 mile journey all have one thing in common: persistence.
If you have persistence, the final step to completing a marathon is preparation.
Now, I feel as if I have to a disclaimer. I am not promising that you will be able to run a marathon immediately after reading this article. What I can promise is that if you follow these seven tips, you will be more than prepared to finish (whether running the entire time or walking) 26.2 miles at some point in your life.
Buy a pair of comfortable tennis shoes.
This might seem obvious, but finding the right shoe for your particular foot is crucial. While my favorite brand is Asics, everyone has different taste. I suggest going to a specialty running store and being fitted. Having the right pair of tennis shoes not only makes running more comfortable, but it can also help prevent you from getting injuries.
2. Start lifting weights.
My mom was a marathon runner. She got me into running in the first place. Lucky for me, she had already been through the "school of hard knocks" and knew what worked and what didn't work in long distance running. She told me to start lifting weights. When you're running, your arms are constantly moving. While you may not notice it on shorter runs, it takes effort to keep your arms raised for hours at a time. Gaining muscle strength will take the load off so you can concentrate on keeping your legs going.
3. Gradually increase your mileage.
If you've only run two miles before, then jumping right into your first six mile run is setting yourself up for failure. Not only will your endurance be lacking, but your confidence will be broken down if it is too difficult to finish.
Gradually increasing your runs by one mile, or even half a mile, is your best bet to being well-prepared on race day. If you're having trouble staying on a good schedule, look up "marathon training" online and you should be able to find some plans for both beginner and advanced runners.
4. Revamp your diet.
This is one of those things that I had to learn the hard way. When I increased my mileage, I forgot a crucial step in marathon training: increasing my calories. Many people begin running to lose weight or get in shape, and therefore decide to diet at the same time. From personal experience, not eating properly can seriously impact one's health. Eating the same amount as you were prior to running, or even decreasing your caloric intake, will make it hard to continue training. You should ask a nutritionist about how many calories you need based on your body type and activity level. Nutritionists can help determine the types of food you need to incorporate into your diet and the amount you should have each day based on your training.
5. Find what entertains you.
While running alone can give you a feeling of tranquility and oneness with nature, it can also lead to extreme boredom. This becomes very noticeable when you run for longer than two hours at a time. Many runners find the key to escaping boredom lies in music.
If you are the type of person who enjoys listening to your iPod while working out, create a running playlist with songs that pump you up and have a steady beat. A good running playlist can entertain you and motivate you to keep going. If music isn't your thing, try running with a partner or listening to an audio book.
6. Register for a race.
Many beginning runners train for a specific race. If you don't already have one planned, look online for races in your area. Marathons and half-marathons are becoming more popular, so it shouldn't be difficult to find one . Depending on the race's popularity, you may want to register in advance so that the spots don't fill up. It's also best to register early because prices tend to go up the closer it gets to race day.
7. Know your body.
When race day finally comes, you want to be as prepared as possible so you can concentrate on running and not worry about anything else. This is where preparation comes in handy. Make sure you know what types of foods you can eat before the race so you won't become sick. Plan how much you should drink during the race in order to stay hydrated but not become waterlogged. Make sure you are breathing deeply enough to avoid side cramps. Gently stretch your muscles to get them warmed up. Finally, have fun! Once you cross the finish line, your hard work will have finally paid off.
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