Are you running a Marathon ?

According to legend, it is the distance between Marathon and Athens, which the Athenian runner Pheidippides ran to tell his fellow Athenians of the famous victory over the Persians at Marathon. Actually, the .2 miles was added later, when the Olympics were in London.

Running a marathon is no child’s play. But, proper physical training, a balanced diet and above all the right kind of attitude can ensure even non-runners to finish all 26.2 miles.

Step it Up!

Marathon is an extreme sport and requires tremendous amount of stamina and high level of physical fitness. A minimum of six months’ training is recommended for people who are already in reasonable shape and if you are not one of those lucky you might like to start a couple of years before actually participating in one. A marathon requires a lot of advance training. Choose a fitness routine that is best suited for your fitness level. No matter how physically fit you think you are, it’s always advisable to consult a physician before you embark on a rigorous regime. Don’t be too hard on yourself and slowly increase the pace and duration. In the last month prior to the event, aim at three walks of 18 to 22 miles. Give a minimum of 7 days between these for recovery.

Run less in the last two weeks and cut your mileage in half to achieve the Taper Effect. On the day of the marathon remember to pace yourself.

Weekly schedule

Marathon week

Take short runs during the week before the marathon.  If the marathon is on Sunday, you will run 20 miles the previous Sunday, rest on Monday, then run very short distances Tuesday, Wednesday, and Thursday and rest as much as you can on Friday or Saturday. During this period sleep as much you can or just lie down and relax.

Attitude takes you a long way!

Train your mind along with your body.

Set achievable goals. Challenge your limit. Self-confidence and resilience are bound to come handy especially around the 20^th mile. As the saying goes, “Your body will carry you well till Mile 21 and after that, it is sheer will power!”

Eat Healthy

A balanced diet is a vital part of the preparation. It is important to follow a balanced diet not only during the actually event but through the months leading to it.

Get the right combination of protein, grains and fruit and vegetables. Salads and raw vegetables are especially beneficial because they are rich in nutrients. Go for fish and chicken and avoid red meat. Whey and soy products are a good substitute for animal protein. It goes without saying that fast foods can not be a part of your marathon diet. Concentrate more on carbohydrates and proteins and fat intake should be done in moderation. Avoid saturated fat and low quality carbohydrates. Increase your carbohydrate consumption as your training intensifies. Make sure the food you eat is easily digestible. A marathon runner needs calories that can deliver both quick and long-lasting fuel. It is important to replenish lost fuel, both during and after a run.Last but not the least… drink plenty of fluid and avoid ‘junk’ food.

…what about some music!

Well some people really need music to motivate them and if you are one of them it would be fun if you can pick some songs that have a specific BPM (beats per minute) to match your cadence. However, try not to put the volume too high as not only it might be dangerous while running outdoors, you would also miss most of the cheers and excitement of the race. But, while practicing on treadmill it is perfectly fine to put on that i-pod!

Are you preparing for a marathon? Which Marathon? Do you have some tips for other readers?