Credit: The Physio Company

Marathons are more than just races; they are transformative adventures that test your physical endurance and mental fortitude. Whether you're a seasoned runner or a beginner looking to complete your first 26.2 miles or 42.195 kilometres, appropriate preparation is critical to success or as Confucious said "Success depends upon previous preparation, and without such preparation there is sure to be failure". In this blog, we'll go over the most important components of marathon preparation, including hydration, practice, distance selection, pain management, marathon day checklist, and vital dos and don'ts.

Hydration is essential!

Making healthy decisions is essential as you begin your marathon training journey. While committing to physical fitness is a wonderful first step, it's important to examine other aspects of a well-rounded lifestyle:

• Recuperation and optimal performance depend on getting enough sleep. Aim for at least seven hours of quality sleep per night to allow your body to repair and replenish appropriately.
• Staying hydrated before a marathon is a good way to ensure that you’re able to perform your best and are optimally hydrated. It will keep your body's fluid levels at the upper end of normal, but keep in mind that drinking too much fluid to achieve this will deplete salt levels in the blood. To achieve this ideal state, the first and most critical step is to prevent excessive drinking. While it is a good idea to drink one or two extra cups of fluid each day in the final few days to compensate for any residual deficiency in your system, it is not required or healthy to drink more than your body requires.
• One of the most effective ways to minimise dehydration during training and racing is to stay hydrated before you start, giving you a larger reservoir of fluid to draw from during your session. However, this does not mean you should drink a lot of water before leaving. According to Runner's World columnist Renee McGregor,

  "It's not efficient to just drink a load in one go and have it sloshing around in your stomach; you need to hydrate regularly throughout the day or, if you're going out first thing in the morning, just make sure you've hydrated well enough."

• Carbohydrates are the body's principal source of energy, especially during severe workouts. Choose complex carbs like whole grains, fruits, and starchy vegetables to fuel your workouts and properly replenish glycogen levels. 

By adding these healthy habits into your marathon training regimen, you will not only improve your physical fitness but also your general well-being, ensuring that you are ready to face the challenges ahead.

Practice makes perfect

​​Starting a running programme taps into your innate human legacy—our ancestors were born to run, with a running history spanning over 2 million years. Regardless of this evolutionary propensity, it is critical to recognise that your body is not indestructible; staying healthy and injury-free requires careful attention and sensible exercise.

Christopher Travers, MS, a renowned exercise physiologist, emphasises the necessity of exercising properly to reduce the chance of injury. Here are six useful recommendations he provides for avoiding the injury bug:

1. Choosing the correct shoes is crucial. Make sure your footwear provides enough support and cushioning to keep your feet and joints from being stressed.
2. Keep your body flexible by stretching regularly and participating in complementary activities such as yoga. 
3. Incorporate strength training into your routine to strengthen your muscles, tendons, and ligaments. 
4. Pay attention to your body's cues and modify your routines accordingly. 
5. Increase your strength and endurance gradually, avoiding the desire to increase intensity or mileage suddenly. 
6. Before starting your running journey, speak with a healthcare expert to check your preparation and address any underlying health concerns. 

Choose the right distance

Choosing the appropriate distance is essential particularly for beginners. While the attraction of a marathon is appealing, it is critical to establish a strong running foundation with shorter races, such as 5Ks and half marathons, before attempting the full distance. This allows your body to adapt gradually, lowering the danger of harm. Set realistic goals based on your fitness and experience, gradually increasing the distance as you progress. 

Pain Management

Pain is unavoidable during a marathon, but good pain management techniques can help you persevere through the most difficult periods. The most important thing is to listen to your own body. Sometimes runners adopt the mindset that they must complete a specific run in progress, and they do not listen to or respond appropriately to their aches and pains.

Many runners endure knee pain, but it doesn't have to stop them from achieving their goals. As long as the pain is consistent (0 to 3 on a 10-point scale), doesn't worsen, and doesn't cause edoema the day after the run, they can continue running.

If your knee pain is mild and does not worsen over time, you can continue running, but you should consult a doctor. To relieve pain, utilise ice and stretching or reduce your running intensity rather than taking medication.

However, if your pain level increases by more than two points or if you wake up with swelling in your hip, knee, or foot, you should seek medical attention or risk exacerbating the injury.

One reason athletes avoid getting checked out is the dread of being told they must stop training. While there may be times when a health care expert advises a runner not to run, it is likely that you can continue to work towards your goal in some form. Pain that is temporary, improves with activity or goes away with rest is usually not a cause for concern.

Researchers discovered that runners can alleviate knee pain with pace variations. An athletic trainer or physical therapist can assist you in modifying your strategy and educating you on stretching and interventions to ensure you complete your training and race. So, listen to your body and keep working towards your goal.

The Ultimate Marathon Checklist

Preparation is essential on marathon day to ensure a smooth and successful race. Here's a checklist to keep you organised and stress-free on your special day:

• Arrive early at the race venue.
• Double-check your race kit, including shoes, clothing, and accessories.
• Eat something light and readily digestible a couple of hours before the race.
• Warm up with dynamic stretches and a light jog.
• To avoid disruptions throughout the race, use the loo before the start.
• Stay hydrated by drinking water or sports drinks before to the race.
• Review your pacing strategy and race objectives.
• Maintain an optimistic attitude and visualise your success.

Do’s & Don’t 

The Dos:

1. Create a plan: Before lacing up your running shoes, create a structured training plan Make a strategy: Before you put on your running shoes, prepare a planned training plan based on your fitness level and objectives.
2. Prioritise Recovery: Recovery is as vital as training. Incorporate rest days into your calendar, prioritise sleep, and try stretching, foam rolling, and massage therapy to help with muscle recovery.
3. Fuel Your Body: Good diet is essential for maintaining energy and performance. Consume a well-balanced meal rich in carbohydrates, protein, healthy fats, vitamins, and minerals. Stay hydrated during your training to maintain optimal hydration levels.
4. Listen to Your Body:  Pay close attention to signs of exhaustion, discomfort, or injury. Pushing through pain might lead to long-term consequences.
5. Incorporate Strength Training: Supplement your running programme with strength training activities to enhance. muscular strength, endurance, and resilience.
6. Cross-Train: Mix up your workouts with cross-training activities like cycling, swimming, or yoga to prevent overuse injuries and enhance overall fitness.
7. Set Realistic Goals: While aiming high is admirable, having realistic and achievable goals is critical for staying motivated and avoiding burnout.
8. Mental Preparation: Marathon preparation is not only physical; it is also a mental struggle. Cultivate a positive mindset, visualise success, and build mental toughness to overcome challenges and persevere during the marathon.
9. Join a community: Surround yourself with other runners or join a running group to gain support, encouragement, and friendship.
10. Enjoy the journey: Accept the process of marathon training, enjoying the highs and learning from the lows. Remember that every step forward, no matter how tiny, gets you closer to your ultimate goal.

The Don'ts:

1. Don't Overtrain: Pushing yourself too hard or increasing mileage too rapidly can lead to overuse injuries and burnout. You’re not Hercules, respect your body’s limits.
2. Avoid Neglecting Recovery: Recovery is an integral part of the training process. Neglecting rest, sleep, and recovery strategies can impede progress and increase the risk of injury.
3. Don't Ignore Warning Signs: Listen to your body and address any signs of pain, discomfort, or injury promptly. Ignoring warning signs can exacerbate problems and prolong recovery time.
4. Avoid Comparison: Every runner's journey is unique. Avoid comparing yourself to others and focus on your own progress and achievements.
5. Don't Skip Cross-Training: Cross-training is essential for injury prevention and overall fitness. Neglecting cross-training activities can lead to muscular imbalances and increased injury risk.
6. Don't Neglect Mental Preparation: Mental toughness is just as crucial as physical fitness in marathon training. Avoid neglecting mental preparation and develop strategies to overcome challenges and setbacks.

A marathon demands dedication, discipline, and a comprehensive approach to training. You can improve your performance and enjoy the journey to the finish line by focusing on hydration, practice, distance selection, pain management, a marathon day checklist, and important dos and don'ts. Race Day commemorates all of your hard work and preparation. Enjoy the moments during those 42.196km. Concentrate on the experience and take in the environment. Smile a lot, even if your leg muscles begin to object.

When you cross the finish line, you will have earned the title of marathoner.