Looking to conquer a marathon this year or planning to join one next year? Fear not! Preparing for a marathon is more manageable than you might think.
Start Small and Track Your Progress
Don’t expect to breeze through 42.195km in the first week. Pace yourself to avoid injuries! Begin with a 30-minute easy run at your own pace, then gradually increase the duration, distance, and pace week by week. Set realistic goals and adjust as needed.
Stay motivated by using a fitness app to monitor your progress. Embrace the journey and remember that progress is rarely linear.
Consider undergoing a full body assessment to identify strengths and weaknesses as well as address any underlying issues before training.
Warm-Up is Essential
Don’t skip the warm-up! Proper warm-ups increase blood and oxygen flow to the muscles, reducing injury risk. Include light aerobic exercises and dynamic stretches targeting various body parts:
- Jogging on the spot
Prioritize Rest and Recovery (Even For After the Marathon!)
Schedule at least two recovery days per week. Muscles need time to replenish and grow. Overtraining can lead to injuries and negatively impact performance.
Incorporate light training weeks and consider a sports massage for faster muscle recovery, increased flexibility, injury prevention, pain relief, and reduced muscle tension.
Consider a sports massage as these aid in faster muscle recovery
Vary Your Workout and Maintain Proper Form
Proper form is crucial for effective training and injury prevention. Strengthen your core muscles to boost performance and reduce injury risk. Add these exercises to your routine (all can be done at home):
- Plank: Maintain a straight body position with elbows under shoulders, forearms on the ground, and eyes looking down.
- Glutes bridge: Lie face-up with knees bent, feet flat, and lift hips to form a straight line from shoulders to knees. Squeeze glutes at the top, then lower hips slowly.
- Straight leg and calf raise: Stand on a flat surface, lift heels to flex calf muscles, pause, and return to the floor.
During the marathon and training ensure your running form is correct, and maintain a straight, erect posture, relaxed shoulders, and hands at waist level.
Fuel Your Body with Balanced Meals
Consume meals with a mix of fats, proteins, and carbohydrates to maintain energy levels. Recommended meals include:
- Toasted bagel with peanut butter
- Toasted banana sandwich
- Oatmeal with banana
Avoid red meat and high-fibre foods on the morning of the marathon.
If you feel you need more advice or worried that you are suffering from an injury, book an appointment or a discovery visit, call us on: 020 8038 7002 , text us on Whatsapp on: 07568743299 or check out our bookings page to inquire about booking with us.