1. Build it up
Remember how people told you, if you can run 15 you can run a half? Well, if you can run a half marathon you can probably run a marathon. The first (and seemingly simple) step is to up your mileage in your legs.
A basic programme should feature four to five sessions a week, balanced between faster tempo runs and slower, longer runs. The trick is to start small (with shorter distances) and then gradually build it up toward your goal race date. Remember - as ASICS FrontRunner Admire Mazo explains in his training diary for Cape Town Marathon - the longer runs are also about helping you prep mentally for the challenge of the long time on foot. More on how to push the mental envelope, here.
2. Don’t underestimate the importance of nutrition
There are so many dietary fads out there at the moment. The truth is that you need to research all (or at least those you see feasible) and then experiment to find what works for you. What your body wants. Then stick to that. This applies to pre-, post-, and during-race nutrition and hydration products. Learn some more from our Fit Chefs.
3. Strengthen training to avoid injury
Yes, runners do spend time in the gym and lift (some heavier than others) weights. And no, it is not going to make you ‘bulky’ - if done correctly it will help your body deal with the stresses of long distance punishment on the road and trails. Explosive training will also make you faster. More here.
4. Train in the gear you need for race day
This one may seem like common sense, but, much like nutrition and hydration products, some still don’t head it. Read our shoe reviews to find the correct shoe for your goal race application.
5. Enter a race
Signing up for a marathon may be daunting, but the sooner you pull the trigger, the sooner you have that goal to shoot for. There are few bigger motivating factors. Then, set about planning you training and log your mileage with this useful app.
