Have you been running 10k or 21k races in the past and thinking it’s about time to up the ante and test your limits by finishing your first full marathon this year? Seasoned runners know that the secret to making through a 26.2-mile (or 42.2 kilometers) run safely is proper training.
Health experts likewise strongly suggest to make sure you’re prepared physically, mentally and emotionally.
“Running a 26.2 mile race is a fulfilling achievement, especially for runners. However, runners should take precautions before and during their runs such as getting proper training, eating protein and carbohydrate-rich foods before the race, and familiarizing themselves with the race course,” advises MediCard Philippines president Dr. Nicky Montoya.
“If they ignore these guidelines, they might suffer from injuries and jeopardize their lives,” warns Dr. Montoya.
MediCard Philippines shares these tips to ensure your 26.2-mile run is not only fulfilling but safe as well.
Increase mileage slowly and taper two weeks before race
Aiming to run 42 kilometers in the first week of your training is not a sound a decision. Instead, experts suggest increasing your mileage slowly, preferably by 10 percent each week. Do your last long run three weeks before race day and taper or cut back on mileage two weeks before the marathon.
Two weeks before the race, cut mileage to about 50 to 75 percent of what you have been running. A week before the marathon, cut mileage to about one-third of normal mileage and for the most part, keep your normal pace. It is also advisable to skip your strength-training routine to give your muscles a chance to rest, and try to get at least eight hours of sleep every night.
Practice the course
Since marathons are usually done on an established road, if possible, learn the race course: the start and finish locations, the turns, any steep climbs, and the aid stations, as this will help you prepare and finish the race safely and more quickly.
Warm up before running
Whether before training or before the race itself, warm up before running. Warming up prepares your muscles for peak performance by increasing your core body temperature, which then speeds the oxygen flow throughout the body. It also triggers the neural pathways between your brain and your muscles, improving muscle contraction and power.
The suggested set of warm up includes 10 minutes of light jogging and five minutes of lunges and leg swings.
Wear proper clothing
Considering your running wardrobe is a must before the marathon. Wear nylon or running clothes instead of cotton because the latter traps sweat rather than allows it to evaporate. It’s also advisable to wear the same shoes that you use during training since wearing familiar shoes will make you more comfortable while running.
Eat before, during and after the race
Two to four hours before the race, eat food rich in protein and simple carbohydrates and drink water or low-calorie sports drink. Good choices for pre-race foods include bread, cereal, fruit, and small amounts of low-fat cheese and low-fat milk. You must avoid taking in fiber and eating fatty food and foods you are trying for the first time as these may cause digestion problems.
During the race, snack on energy foods such as bananas and granola bars. After the marathon, fuel up with a mix of high carbohydrates and protein foods to replenish your body as well as repair and rebuild any muscle damage.
Hydrate
Drinking water during the marathon is a must as it helps with the flow of blood and oxygen in your muscles thus enabling them to contract properly. Add a pinch of sea salt to your water and drink it before the race to avoid muscle cramps, as sodium is said to help regulate the body’s fluid balance and supports muscle function.
You may also opt for sports drinks and other beverages containing electrolytes and other essential nutrients.
Do not run consecutive marathons
Running for 26.2 miles is enough to strain your muscles. Running consecutive marathons without taking a break and training might cause severe injuries. Hence it is advisable to give your body enough time to recover before running another marathon.