Tips For Surviving Your First Marathon Marathons can be a daunting challenge for most people, but with the right training and preparation (and the dedication to follow through) even the most sluggish of people can cross the finish line. 1. Recognise The Importance Of Nutrition When running, your blood flow is mostly going to your muscles to help sustain the strain that is put on them during intense running. This means that blood flow is neglected in areas such as your stomach, which means that it can react spontaneously to everyday foods. Due to this, it is essential that you thoroughly try foods during your training, seeing what makes you feel the best and gives you the biggest boost. Another important part of marathon nutrition is making sure you eat at every opportunity during race day, you need the sustenance. Make sure to bring your own food too, eating regularly and in small amounts helps immensely, even when you don't feel like eating. 2. Look At Your Routine Carefully It is always better to be undertrained rather than overtrained. Most of your performance on race day is based on your preparation, and therefore it is important you stick to a routine that challenges you just the right amount. It is better for you to miss a handful of runs rather than feel immense pain on race day. Smaller routines such as race day preparations and planning marathon snacks and hydration are just as important.
3. Find Clothes That Work For You Blisters are chafing are the last thing you want any day, especially after running close to 20 miles with the finish line seeming to be impossibly far away. Have your outfit planned well in advance, preferably washing it 3-4 times in the washing machine to make the fabrics softer and more relaxed during running. Try to avoid wearing new clothes for a marathon due to how unpredictable they can be. Clothing made specifically for runners is usually worth the steeper price, after all, it's an investment in your health. 4. Expect The Lows - And Train For Them As much as any runner should trust in their training, there will be moments when you are unsure if you can finish. It is important to push yourself in training and become familiar with this feeling, and make sure to conquer it. You cannot prepare for everything, so being comfortable with the unknown and being able to adapt is an indispensable skill. And remember, stress is inevitable but temporary. 5. Look At The Course Before Race Day It is always a good idea to do your research on the course you plan on running. The course map is a great way to help you get a lay of the land, second only to visiting the course yourself! The map shows you where you can conserve energy, where you can refuel, and where you can dread reaching. Race reports are also a great tool to use when preparing for a marathon. They give you a personal view of how the course feels and can give insights into more specific areas, such as crowd intensity and scenery. This is important as every marathon is unique and finding out people’s favourite marathons can help you avoid particularly ruthless marathons. 6. Aim For A Constant And Sustainable Pace There is a plethora of different marathon pacing strategies and guides, but for your first marathon, a constant pace will increase your odds of reaching the finish line. A conversational pace is recommended, which is a pace in which you can comfortably talk to somebody if they were beside you. Another key part of good pacing is holding back in the first half, and then using that extra energy to help you power through the more gruelling second half. This pace is important to create an even level of operational stress that is sustainable for the entire marathon, making sure that you aren’t putting too much strain on your muscles and cardiovascular system.