FIRST TIME MARATHON TIPS

 

·       There is no need to run further than 30k’s in training. That is, if you have done numerous 30k runs. I did 7 x 30k (apx.) runs in the 14 week marathon build up and was worried that I hadn’t run further. I am glad to say that I finished strong and don’t regret only running a max of 30k’s.

·       It isn’t absolutely necessary to run close to race pace in your long runs. My average pace for Sunday long runs was 50-60 seconds slower per km than goal race pace.

·       One speed session/race was enough every 2 weeks – the rest of my training was done at easy, conversation pace. What is important for the first time marathoner, is to build up endurance and the amount of km’s run each week. It is hard to keep the k’s up when you are exhausted (or injured) from speed sessions.

·       A good breakfast and a nutrition plan are important for race day. It is good to have a solid breakfast (e.g. cereal, toast etc) 2 hours before the race and top up your fuel levels throughout the race with gels, Gatorade etc.

·       And finally, - the human body is an amazing thing and adapts remarkably over time. I would have never thought I could run a marathon this time last year, but looking back it wasn’t really that hard, so if you are thinking about running a marathon, give it a go - you’ll be glad you did.

 

·       you can't get any fitter in the 3 week taper period. It's better to toe the line a little under done than a little over done.

·       run an even pace. don't put time in the bank at the start as it will get you back worse at the end.

 

·       you can't start the race too slowly. Be patient. It's a long way.

·       DON'T do anything different on race day. Same breakfast, same clothes, same shoes etc. Make sure everything has been tried and tested.

·       Just run. Don't think about it, over analyse it, hypothesise it. Just run it. If you have done the training, you will be fine.

soak up the atmosphere of the finish line. You can't bottle it and you never know when you will be there again

 

·       Don't try any new gear on the day, everything should have been tested in a long training run.

·       Pack everything you will/might need on marathon morning beforehand to save yourself stress on the day.

·       If your long run on a Sunday taking my example was 30+ ks at 5min pace then on a Wednesday I would try and do 20ks at 4:15min/k pace(MP pace).

 

·       Beware of camber. Run on the flattest part of the course.

·       Do a search on ITB here and stretch it before each training run. Better than waiting for it to get you and then 'managing it'.

·       Use a heart rate monitor for training runs, this helped me a lot. Stay under 80% of max heart rate on long training runs. Also should help you determine your ideal marathon race pace.

 

·       Cut your toenails a week before the marathon. If you cut them the day before, and you cut them too short, you will suffer!

 

·       Guys, tape your nipples.

 

·       If you feel like you're running too slow in the early stages, you're probably running at the right pace

 

·       Relax, especially for the first half. Keep your shoulders and arms loose. If necessary let your arms hang down at your sides from time to time so that your shoulders relax. Chat with others and enjoy the easy stage of the run.

·       Run as efficiently as possible (don't excessively lift your knees, feet etc). The comment on camber is relevant here - look for the flatest part of the road, and as someone said, find the best line through the curves and corners.

·       Get into a rhythm with your breathing but be prepared for it to gradually change as you fatigue (in order to keep your pace the same). In both of my marathons I have started at 3:3 breathing (3 steps breathing in, 3 steps breathing out). This also helps you avoid going out too fast. After the first third (14 kms) I changed to 3:2 breathing and finally to 2:2 for the last 7 kms.

·       Find a group that is running at your pace and 'hitch a ride' (ie let them set the pace for you). But monitor it in case they are travelling fractionally fast or slow - then just find another group.

·       After the 32 kms think about the remaining distance (ie count down) rather than how far you have run. Think positively and stay mentally tough.

·       For hydration, drink water only for the first half, then take one water and one sports drink at each drink station.

 

·       Very simplified rule - that you are dehydrated, till you drink enough to make your bowel move.  Works all the time.  The process can be speed up with addition of honey

 

·       Has anybody mentioned shoes. They need not to be brand new, but no older than about a couple of hundred kms old. New and old shoes can both cause problems. Some runners prefer lighter racing flats, but who can afford extra shoes and are they really better than your normal trainers?

 

·       Protecting your nipples is something every man needs to seriously consider - I found the best way for me was to tape them with Micropore - a thin tape used by doctors - 2 or 3 layers made all the difference.  This method was far more effective than bodyglide, vasoline or any other substance

 

·       I use a fuel belt on all my long runs, but to save weight in the marathon I planned my nutrition & hydration around the aid stations. With the water bags, this is really easy to do. However, I also did a few halves without the fuel belt and with gels pinned to my shorts for "practice" (ie never do anything in the marathon that you haven't already done before!). Given that your marathon is on Sunday, I guess it's a bit late for that... In summary, yes, normally I'd recommend doing it without the fuel belt, but not necessarily for you this time