Here’s a checklist of things you’ll want to do if you’re training to run a marathon.
Speak to your doctor. Tell him or her your plans and ask for any health advice they have for you.
Buy good shoes. Buy two pairs of running shoes that have either served you well in the past or have been professionally fitted for your feet.
Buy some running gear. Plan for your local training conditions, the conditions in the next few months and most importantly, the local conditions come race day.
Prepare for all seasons. Make sure you have enough running gear for rain, shine, hot and cold. Think about rain jackets, gloves, sunscreen, sunglasses and socks.
Invest in great socks. Don’t overlook the importance of the socks you choose. Blisters are a pain. Experiment with socks.
Start slow. Work up to your big mileage. You’ll have plenty of time to go long later. Do yourself a favour and start out slow and short.
10%, 10%, 10%. Add roughly 10% to your total mileage every week. This will help you dodge injuries.
Avoid Injury. You can’t run if you’re injured. Listen to your body and give it a rest if you think you have the start of an injury.
Stick to a Training Schedule. Either make your own or buy the one that suits your schedule. Either way, you’re much more likely to complete your training and reach your goals if you are following a clear training program.
Cut the [email protected] Make an effort to improve your diet and nutrition. Complex carbohydrates, proteins and good fats should make up 65%/25%/10% of your diet respectively. That equals 100% – there’s no room for McDonalds or KFC!
Drink. Make sure you are adequately hydrated. Drink water during shorter training sessions and diluted sports drinks for runs over 1 hour in length.
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