Marathon season has officially begun, and for first-time marathoners, this journey is no joke. It demands intense training, dedication, and a rigorous plan that may involve an epsom salt bath.
By registering for a marathon, you’ve taken the crucial first step. However, running a marathon involves more than just putting one foot in front of the other.
Here are some essential training tips for beginners.
Get A Running Partner
The biggest challenge in running a marathon is staying motivated. Waking up early to train can be tough.
A proven way to overcome this is by having a running partner. Knowing your partner is waiting for you will motivate you to get up in the morning.
Training with someone also helps you stay on track and push your limits.
Taper Your Training
No matter how long you train, tapering can be a make-or-break factor. Seasoned marathoners know this practice well, but many first-timers are unfamiliar with it.
Tapering means reducing your training as you approach race day. It should start around 3 to 4 weeks before the marathon.
This gives your body enough time to rest, ensuring you perform at your best on race day.
Incorporate Strength Training
Training for a marathon isn't just about running, and running involves more than just your legs—it engages your entire body. That's why strength training is essential for marathon preparation.
It strengthens your muscles and joints, providing the support you need while running. This training helps prevent discomfort and more serious issues by maintaining your best form.
Do Form Drills
Proper form is crucial in running, just like in any sport. It’s the foundation for enhancing performance.
Form drills are the most effective way to refine your technique. They allow you to focus on specific movements apart from regular running.
With consistent practice, these drills become second nature, seamlessly integrating into your running stride. This consistency in maintaining proper form enhances your efficiency, balance, and overall athletic ability.
Don’t Forget Cooldown And Recovery
After intense physical activity, the urge to flop onto the couch or hit the sack can be strong. However, it's not the best approach.
Recovery exercises are crucial to feeling comfortable after a workout. Try gentle stretches, a leisurely walk, or a slow jog to cool down.
Another effective way to wind down and recover after exercising is by indulging in a muscle-soothing soak for a few minutes. Integrate a revitalizing warm bath with our Runner’s Bath Soak into your post-workout routine to prep for your upcoming marathon.
Take It Easy
Don’t try to beat your personal record every training run. Pushing yourself too hard every time is not a good idea as it can leave you exhausted, which may lead to burnout.
Instead, focus on achieving your goals no matter how small they are. As a beginner, your most important goal is to finish the marathon.
Your speed does not matter as much yet—that’s for another marathon in the future. Stick to your training plan and make sure that your body is prepared to finish the marathon you signed up for.
Take Rest Days
Rest is not a sin when you’re training for a marathon. In fact, it is just as important as your actual training.
Rest days allow your body to recuperate and build strength as well as sharpen your focus so that when you train again (ideally the next day), you are much stronger.
Perhaps what’s more significant for beginners is that rest days allow you to reinvigorate your spirit so you can continue with your training with a strong mindset.
Don’t Ignore Discomfort
Any form of exercise or training can bring about discomfort. It's a sign that you've pushed your body to its limits.
Ideally, this discomfort leads to recovery and stronger muscles and stamina. However, sometimes, persistent low-level discomfort could signal a more serious issue.
If a specific body part frequently bothers you or if the discomfort is sharp and alters your movement, it's crucial to see a doctor. Working through discomfort is one thing, but ignoring it can lead to complications.
Pay attention to your body's signals to address issues before they escalate.
Use The Right Shoes
Not all feet are the same (even your left and right feet differ), just as shoes vary. When preparing for a marathon, your choice of running shoes is crucial.
Different types cater to the three main foot arches: neutral, flat, or high. Before purchasing, identify your arch type.
Specific shoes are designed to correct overpronation or underpronation, ensuring comfort during your run.
Use Multiple Shoes
As you progress on your journey to becoming a marathon runner, it's essential to remember that running shoes typically last between 400 to 600 miles. Beyond this mileage, their shock absorption diminishes, leading to increased discomfort.
Many runners rotate between multiple pairs of shoes to avoid using a brand-new pair exclusively for the marathon, which can also cause discomfort.
At The Finish Line
As you wrap up your marathon training, remember: your mental strength is key to crossing the finish line. For first-time runners, trust your preparation, stick to your trained routine, and persevere.
Completing a marathon is a remarkable achievement. Reward yourself with a revitalizing epsom salt bath to celebrate.
Order epsom salt conveniently at our online store today.
