I, like so many, see marathon running as the ultimate challenge when it comes to physical exercise.
So, if you have been thinking about taking up the challenge of running a marathon and are not really sure how to approach it, let me Andy take you on my personal journey from marathon novice to a fairly experienced runner, having competed in several marathons.
The fact that almost anyone has the capacity to train and achieve this milestone is what drives many towards their goal. My aim is to provide the “road map” and motivation to get anyone to the finish line by outlining the Marathon Training Plan and Tips that I initially followed and continue to apply today.
Before I try to acknowledge what it takes to reach the “Holy Grail” of the finish line, we should maybe take a minute to ask “What is it that really motivates us to want to run a marathon”?
I’m here to help you grasp the significance of motivation and tenacity.
From the start, I expect you’ll be full of “excitement” anticipated by the challenge of your new goal, but sustaining that initial enthusiasm is what will carry you through the tough training days ahead.
Apart from the thorough training you will put yourself through , ensuring that you are adequately warmed up is also crucial to your overall performance. This helps you prepare both physically and mentally. By warming up you will increase your heart rate and subsequently your blood flow, which in turn will enable more oxygen to reach your muscles and by doing so you are also more likely to avoid any risk of injury.
Exercise Warm up Routines
- Dynamic Stretching: Perform dynamic stretches like leg swings, arm circles, high knees and lunges to warm up your muscles and increase range of motion.
- Jogging: Start with a light jog for 5-10 minutes to gradually increase your heart rate and warm up your muscles.
- Foam Rolling: Use a foam roller to target tight areas and loosen up muscles before your run.
- Strides: Incorporate 4-6 short sprints at near maximum effort to activate fast twitch muscle fibres and prepare your body for faster running.
- Breathing Exercises: Practice deep breathing exercises to help relax and focus your mind before the race.
- Visualisation: Mentally visualise yourself running strong and crossing the finish line to boost confidence and motivation.
- Positive Affirmations: Repeat positive affirmations or mantras to stay focused and maintain a positive mindset throughout the race.
- Light Static Stretching: Perform gentle static stretches to target specific muscle groups and improve flexibility before the run.
- Pre-Race Routine: Establish a pre race routine that includes a warm up sequence you can follow before every marathon to build consistency and comfort.
- Stay Hydrated: Drink water or a sports drink to stay hydrated and maintain optimal performance during the run.
Remember that everyone is different, so feel free to adjust these warm up routines based on your personal preferences and what works best for you.
Now, with these key considerations in mind, you’re ready for the next big step, crafting your marathon training plan. You can always adjust your approach down the road but having a solid plan from the start is vital. That’s going to include setting up a training schedule that works for you, finding the right mix of cross training and getting your nutrition in proportion.
Let’s get you set up for success from the very start of your marathon journey.