Prepare for Your First Marathon
Motivation and Inspiration
I remember in my teenage years, I was very good at running; my physical education teacher would make me run for the entire gym class (which was exactly 60 minutes) around the school field, which although small in size compared to professional fields, was the perfect place for me to practice my sport that I love and excel at: running.
The professor even registered me in one of the marathons that were held in the capital Beirut; but God decreed that I would not participate in it due to the circumstances of the war, which forced many like me to give up their dreams of running and other types of sports.
A marathon is a 26-mile/42-kilometer race. It is often held as a large community event to raise money for charity. One of the biggest benefits of running a marathon is the personal challenge, and ultimately the sense of accomplishment once you’ve finished. Doing it as part of a large, organized event, with other like-minded people, can be very exhilarating.
Rest, Recover, Rebuild
Before increasing your mileage rapidly, I recommend some rehabilitation training – if possible with a professional – such as a physiotherapist to reduce the risk of injury. Once your body is ready, you need to start gradually increasing your road mileage over a maximum of 3-5 runs per week. It is very important to focus on recovery between training sessions, to maintain intensity and, most importantly, to avoid overuse injuries and the problems that come with it.
I would dedicate 16 weeks to training for and performing well in a marathon; if you are prone to injury or illness, you might give yourself a little more time for a more comprehensive rehabilitation program and a slower increase in mileage.
Marathon conditions can vary, so if you are nervous about fitness due to health, I would suggest starting with a half marathon. A road marathon may also be preferable and more predictable than a track/off-road run.
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Nutrition and Health
It is definitely worth getting a medical checkup before you run a race of this magnitude, even if it is just for peace of mind. Remember that long-distance running may require some fitness, but it is not necessarily healthy at all, as it can put a lot of stress on the body; so it is better to be fit and healthy if you want to have a positive experience in the marathon.
You don’t need to run a full marathon to be fit for a marathon, so don’t let the pressure to run that distance until you feel ready. I might try to focus on getting ready for my longest 3-hour training run.
Most experienced runners will run around 50 miles per week, but remember to gradually ease into the week before the race, giving yourself plenty of rest before the big day.
It is very important to make sure that you fuel (meaning food) and hydrate your body the day before the race. Make sure to eat plenty of carbohydrates after your last training session and the night before the race. During the race, electrolytes and energy gels are your best bet!
On marathon day, remember that the hard work is over and now the fun begins, so enjoy it!
It will hurt, so be prepared for it and expect it. Know the difference between cramps, muscle soreness, etc., and a pull or tear. Be mentally strong and keep pushing when it’s hard, but eventually your body will decide if enough is enough or if you need to keep going; even the best runners have to stop sometimes. Give it your all, and I think that’s always a good thing.
In conclusion, jogging is an extremely important and beneficial sport, recommended by doctors and health experts as it enhances the strength of the body and muscles, helps in losing weight and improving physical fitness. Whether you are going to participate in any upcoming marathon such as the Dubai Women’s Run next November, or you will choose jogging as your favorite sport, it is better for you to follow Sarah Lindsay’s advice mentioned above, and exercise and prepare well, before starting to practice this sport to reap its fruits and benefits for your health.