So – you have at last decided to run your first marathon race? Well, it’s quite natural to be nervous, because even the most seasoned marathon runner does not know what it might be on that day. Nothing to feel nervous about if you are confident about your training and have followed your nutrition plans diligently. However, as the day approaches, you need to gear up mentally and physically. Here are some expert tips for every first time marathon runner – hope you find them useful.
Preparation – A Week Ahead
You have ample time to prepare for the main day and avoid last minute hassles. First-time marathon runners should necessarily do the following
Collect The Race Pack – You need to collect your race pack. Do not forget this important part as these packs will have all your running essentials, without which things might be difficult. Timing device, racing tag and your racing bib are some of the things which are included in the pack.
Take Care Of What You Eat – Running means you will need lots of nutrition. Runners need a very high energy diet which should necessarily include an adequate quantity of vitamins, minerals, carbohydrates and proteins. Ensure that you are following your diet or else you will experience immense fatigue.
Plan Your Logistics – Avoid unnecessary hassles on the day and find out everything you need to know about the venue before hand. Check out parking options, traveling time or modes of transport available so that you are completely prepared on the race day.
Preparation – The Previous Day
You are just a few hours away and it is the best time to check one last time if everything is in order.
Equipment – You have your racing pack ready – still check once more, if you have forgotten anything. Most important things to check for are shoes, socks, cap/visor and running kit- miss out anything and you will just ruin your race.
Diet – Be careful of what you are eating the previous night. Your body will need a little bit of fit and plenty of proteins and carbohydrates. Eat right for best performance.
Take Enough Rest – Marathon runners need adequate rest and good sleep before the race. 8 hours of sleep is absolutely necessary or fatigue will creep in.
Staying Hydrated – Ensure you have a clear hydration plan ready for running. Experts recommend that a first time runner should ideally have 450 ml of fluid for each 500gm of fat loss, during the run to prevent dehydration.
Have Healthy Expectations – Just be open to what might happen and be positive with healthy expectations. It will give you an emotional boost and positive energy to run.
[su_quote cite=”Fred Lebow, New York City Marathon co-founder”]The marathon is a charismatic event. It has everything. It has drama. It has competition. It has camaraderie. It has heroism. Every jogger can’t dream of being an Olympic champion, but he can dream of finishing a marathon.[/su_quote]