Preparing for your First Marathon

26May09

Don’t want to hit the wall on your first Marathon? Read on.

Prepare to run your first Marathon

Prepare to run your first Marathon

Running marathon is not an easy task. There are many preparations that you need to do before running a marathon to beat the long-distance of 42.195KM (official number).

Training:

Take training courses to get yourself ready for the marathon. Attend workshops and seminars to keep yourself updated with the tips and tricks of running a marathon.

Track your progress. Start your training with comfortable goals. Don’t try to run all 42 KMs in one go. Create weekly goals that allow you to improve. For example, set a goal to run 10K for the first week, 15K for the next week and etc. Although distance running is important, it is also important to build up strength as well. Each week, work on having one long run while the others should be shorter but of greater intensity.

Eat lightly before you train. Always keep a bottle with you during training.

Eat:

Carbohydrates are the primary source of energy when running. Your nutrition should consist of lots of carbohydrate which include bread, rice, potatoes and pasta. 65% of your calorie intake should be carbs and 10% should be protein.

Drink:

This is not a sales pitch, but Gatorade is the best liquid to supplement your fatique when you are running the marathon. Whenever you sweat, your body loses water and electrolytes. When your body is depleted of electrolyte, you cannot continue. Thus, hitting the wall. Gatorade is the best source for replenishing your electrolytes.

No more hitting the marathon wall

No more hitting the marathon wall

“Hitting the wall” happens when your body has no reserve of carbohydrate and is relying on your fat.

Upcoming Event:

Sept 27, 2009  – Toronto’s Scotiabank Marathon

Oct 18, 2009 – Toronto’s Goodlife Fitness Marathon

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