Ten Top Tips for Marathon Training

Having worked with a number of marathon runners and triathletes of differing abilities over the years, I have put together some general tips for getting into tip-top shape for a marathon.

It must be realized that everyone is different and must be treated as such.

However, I have listed a top ten ‘do's’ for marathon preparation.

1. Hydration
   Drink plenty of water, a minimum of 0.033 litres per kg of body weight per day. Ensure it's good quality water, e.g. reverse osmosis filtered, Evian or Vittel. When your mileage increases, practise drinking as you run so your body can get used to it before the big day.
2. Avoid Dehydration
   Avoid dehydrating drinks at all times, such as coffee, tea, fruit juices, fizzy drinks and some sports drinks. 
3. Eat Right
   Eat right for your metabolic type. You may need to eat 10% more carbohydrates than your type suggests. Eat mainly organic foods and avoid processed foods. Don’t believe the ‘carbo loading’ hype.
4. Optimise Your Posture
   Ensure your posture and muscle balance is good by having an assessment and programme devised by a C.H.E.K Practitioner. Optimal posture and muscle balance will save you lots of energy whilst running, improve your running times and reduce risk of injury.
5. Periodised Running Programme
   Receive a periodised running programme so you increase your mileage gradually in an undulating manner to avoid over-training, plateaus and injury.
6. Correct Running Shoes
   Receive advice from a C.H.E.K Practitioner on the correct running shoes for you. Change your running shoes regularly. Do not exceed the manufacturer's recommended mileage for the shoe. Wear-in your race-day shoes well before the race. Never wear new shoes on the big day.
7. Regular Sports Massage
   Receive a regular Sports Massage to help loosen tight muscles and help reduce metabolic waste in your muscles.
8. Running Buddy
   Find a running buddy to run with. This will help in terms of motivation and be safer during dark Winter training runs.
9. Sleep
   Ensure you get to bed by 10-10.30pm each evening and have at least 8 hours sleep per night.
10. Tapering
    Taper your training 1-2 weeks before the race to optimise energy levels for the big day. The bigger you are, the more tapering you will need.

For more information on marathon training or sports performance in general, call or email us today.

In health and happiness,

Leigh Brandon

No person should rely on the contents of this article. We expressly disclaim all and any liability and responsibility to any person in respect of anything contained in this article. It is advised that you always follow the advice of your Doctor.

To find out how we can help you further, call us on 0870 486 2470 or email us at info@bodychek.co.uk.