Key Takeaways
Follow a 12-16 week plan with building, peaking, and tapering stages.
Include strength training to prevent injuries and boost performance.
Work on mental strength by visualising success, staying positive, and learning from others.
Whether you're an experienced runner aiming for a marathon PB or a newbie excited to take on the 42km challenge getting ready and planning are crucial for achieving success. To guide you through what could be an intimidating journey, here are 10 essential tips to help you succeed in your first marathon:
Develop a Structured Training Plan
Most marathon training plans have three stages: building, peak and taper. This structured approach, spanning 12-16 weeks, allows for gradual progression and peak performance.
There are many resources available on the ASICS blog, but a good suggestion would be to enlist the help of a coach, even a virtual one.
Having the right gear is also a step in the right direction having high-quality running shoes and apparel can make a big difference in your training.
Incorporate Strength Training
Much has been written about the benefits of incorporating strength programs into training to build muscle strength and prevent injuries. This proactive approach enhances overall performance and resilience. Click here to find out more.
Mental Conditioning Matters
When quizzed for pro tips, elite and serious amateur runners almost always highlight the critical role of mental strength in endurance running. Visualising success, practising self-affirmation and cultivating a resilient mindset areis key to overcoming challenges during longer distances.
To learn more on this, ASICS South Africa has an abundance of stories from South African runners and athletes giving information on their training and how they get their competitive edge.
Join a Running Community
ASICS FrontRunner David Fick is a big advocate of running clubs and communities. Fick recommends joining a running club for support and camaraderie. Running with a group fosters accountability and motivation, making the journey more enjoyable and rewarding.
Gradual Mileage Increase
Go long but go slow… To radically paraphrase the science: “Guard against drastic mileage jumps, rather conservative approach with a maximum increase of 10% per week.” This gradual progression reduces the risk of overuse injuries and ensures sustainable long-term growth.
Prioritise Rest and Recovery
Rest is as crucial as training for ultra distances. Make sure to get ample rest, and make sure that you watch out for signs of overtraining. Don’t be shy to throw in an additional rest day when needed. Find out more and read about the importance of rest for runners.
Nutrition
Both runners stress the importance of proper nutrition for training and race day. Nutrient-dense foods aid in recovery and performance, while practising race day nutrition during training ensures seamless execution on the big day.
Double-Run Days
Double-run days increase time on legs without excessive stress. This strategy builds endurance and mental resilience while adapting to different running environments.
Respect the Taper
Don’t discount the importance of tapering, where mileage decreases significantly to ensure peak performance on race day. This period, typically spanning two weeks, allows for recovery and minimises the risk of injury.
Believe in Yourself
Lastly, own it! Believe in yourself. Having confidence in your abilities and maintaining a positive mindset is essential for overcoming challenges and achieving your goals.
By following these insights from experienced runners, you can maximise your training, overcome obstacles, and achieve success on race day.
