2024.03.27
1. Draw inspiration from the success stories of marathon runners!
Everyone understands that achieving any goal requires motivation. It's beneficial to immerse yourself in motivational content such as videos about marathons and Ironman competitions, as well as reading blogs and books written by accomplished runners. Forge connections with fellow marathon enthusiasts, engaging in their company and sharing experiences. When faced with challenges on your journey, stories of triumph like these will undoubtedly lift your spirits.
2. Spread the Word about Your Marathon Journey!
Boost your motivation by openly sharing your marathon goal with everyone around you. This approach is especially effective when it comes to those who may not initially believe in your capabilities. Proving them wrong becomes your driving force, fueled by the belief that you are capable of achieving anything. This kind of "psychic" motivation can be one of the most powerful catalysts!
3. Conquer a Half-Marathon Before the Marathon Day!
Before tackling a full marathon, consider running at least one half-marathon in a competition. Engaging in shorter races before the main event allows you to anticipate what lies ahead. These experiences are crucial for understanding your body's responses across different segments of the race and immersing yourself in the competitive atmosphere. Participating in these events will significantly boost your self-confidence, leading you to approach your first marathon day in a much more relaxed state of mind.
4. Casual Run at a Slightly Longer Distance than a Half Marathon!
Take it easy with a relaxed jog covering a bit more than a half marathon distance. The extra 10km, whether transitioning from 10-20 km or 20-30 km, makes a significant but manageable difference. About a month before the marathon, consider giving 30-35 km a try. No need to aim for a racing pace—just enjoy the run. Consider this your main test before the big day.
5. Avoid Overtraining, Prioritize Rest Based on Your Body's Needs!
Dispelling the myth that marathon preparation requires extensive, grueling training. While a certain weekly mileage is necessary, the main focus for your first marathon should be on enjoyment and preventing potential overuse injuries. Gradually introduce your body to increased loads, paying close attention to its signals. If you notice signs of potential injury, it's wiser to slightly reduce your running or, better yet, take a few days of complete rest. Unfortunately, joint or ligament injuries, if they occur, may require several weeks of recovery.
6. Unwind Before the Big Day!
In the days leading up to the marathon, allocate 2-3 days not for training but for rest! Allow your body the chance to recuperate and gather its strength for the upcoming challenge. A well-rested body is better equipped to take on the marathon with vigor and resilience.
7. Hydrate and Boost Carbohydrate Intake!
In the course of a marathon, our bodies predominantly rely on carbohydrate reserves, making wise management essential. Opt for increased consumption of fruits, porridge, and, as endorsed by long-distance runners, pasta! It is advisable to up your water intake slightly beyond the usual to ensure every cell in your body is adequately hydrated. Water and carbohydrates are the vital elements your body craves during this period.
8. Avoid Food Experiments the Day Before the Marathon!
Steer clear of trying new foods on the eve of the marathon! Stick to your regular diet to prevent any surprises during the race.
9. Preserve Energy Before the Start!
If feasible, refrain from engaging in strenuous activities prior to the marathon. Focus solely on activities that provide 100% relaxation and minimal effort. The goal is to approach the marathon with surplus strength and energy.
10. Rally Your "Fan Base"!
To transform your first marathon into a genuinely enjoyable experience, extend invitations to friends and relatives to support and celebrate your achievement! In challenging moments, the awareness that your loved ones are by your side will infuse you with renewed strength and motivation. Crossing the finish line with your relatives gazing up to you with admiration, respect, and pride will create an incredible and memorable moment!
11. Rise at Least 3 Hours Before the Start!
Ensure you wake up a minimum of 3 hours before the marathon kickoff. Starting the race in a "functional" state is key, as our bodies perform much better when fully awake compared to just rolling out of bed.
12. Attend the Little and Big Things!
Before you embark on the marathon, make a thorough visit to the restroom for a smoother run! Taking care of these details sets the stage for a more comfortable and enjoyable race.
13. Stay Warm in Cold Weather!
In chilly conditions, it's crucial to keep your muscles and ligaments warm from the get-go. The last thing you want is to strain yourself early on. Consider bringing a warm suit to wear before the start, allowing ample time for a proper warm-up. Even minor injuries can escalate into significant problems over the 42km course.
14. Be Punctual!
Arrive on time at the race location to ensure you have sufficient time for necessary preparations—checking the location, dropping off belongings, collecting your race number, warming up, and more. Being early allows you to tackle these tasks calmly and with excitement.
15. Address Areas Prone to Chafing!
Over the marathon distance, your body will lose a significant amount of salt. Where skin contacts clothing, chafing is likely to occur. To prevent discomfort, apply a protective layer, such as Vaseline, to these areas beforehand. The armpits and inner thighs are commonly the most sensitive spots.
16. Carry Adhesive Tape!
Be prepared for anything during a marathon. Having adhesive tape on hand can be a lifesaver, whether for addressing foot rubbing or, heaven forbid, dealing with a trip or fall. It's a small yet valuable item to include in your kit.
17. Gels and Additional Fuel.
Many marathoners rely on a variety of energy gels, bars, and drinks to maintain optimal nutrient levels. The proper use of these can work wonders. However, it's crucial to recognize that each body reacts differently to these supplements. Before incorporating them into your marathon, test them during training to avoid potential stomach issues, especially during the race. Follow the "gradual principle" by increasing the amount in each training session (e.g., 20g of carbohydrates every 20 minutes).
18. Dress Appropriately!
Strike a balance with your attire—avoid overdressing or underdressing. If you're unsure, opt for clothing that can be easily shed during the competition.
19. With or Without Music?
While many are accustomed to running with music, consider trying it without. Music might seem motivating initially, but as your body shifts into maximum energy-saving mode in the second half of the race, it can become an energy-draining factor. Additionally, running with headphones, especially in a large crowd, can be risky.
20. Don't Stop Refreshing.
If you aim to save time, consume drinks and food on the go rather than stopping at refreshment points. Mastering this skill takes practice. Also, consider using a running vest for added convenience.
21. Proven Running Shoes.
As I've mentioned several times, the marathon isn't the time for experimentation. Only run in shoes that you've worn before; avoid trying out new shoes on marathon day. Break them in with some training. But running in shoes that have already covered 1,000 km is not a good idea.
22. Time Should Not Be the Sole Goal:
Crossing the finish line for the first time is an excellent achievement! While experienced runners may focus on improving their time, let the discussions around faster paces not divert you. The primary goal is reaching the finish line. Pursuing time limits too early may compromise the joy of running. Be consistent, savor the experience, and remember, there will be ample opportunities for faster marathons in the future.
23. Don't Miss the Beginning!:
You've heard it before. When START is announced, resist the urge to sprint with the crowd. Start at a comfortable pace, gradually increasing it. Running out of breath at the beginning can sap your strength for the rest of the distance.
24. Slow and Steady Wins the Race:
The saying "He who walks slowly gets further" perfectly applies to long-distance running. Begin the initial kilometers at a slightly slower pace, find your comfort zone, establish a rhythm, and, if you have the energy, pick up the pace in the final kilometers.
25. Don't Constantly Check Your Distance:
Avoid stressing over how many kilometers you've covered. Psychologically, it's easier to go with the flow. Distract yourself by reading inscriptions on other runners' polo shirts. Don't obsess over the remaining distance. Just keep moving forward.
26. Have Fun!
Participating in a marathon is a voluntary endeavor, so enjoy every kilometer. Make it a pleasurable experience, not a chore! The objective is to find genuine joy, especially when surrounded by like-minded individuals.
27. Run with Company!
Running your first marathon alongside others makes covering the distance easier, both physically and mentally. If you have a running buddy with a similar pace, consider running together to navigate challenging moments as a team. The sense of responsibility towards your partner can be a powerful motivator. Alternatively, if you prefer running solo, find a pacer and maintain a steady pace with them.
28. Keep Moving!
Contrary to a common misconception, taking a short break doesn't necessarily rejuvenate you and make running easier. It can actually make it more challenging to get back into the rhythm. If you feel tired and tempted to stop, slow down a bit, keep moving, even if it means walking. After a few minutes, you'll likely overcome the temporary fatigue. However, it's crucial to stop if your heart rate has significantly dropped, and a few minutes of walking won't bring it back up.
29. Refresh Before Thirst or Hunger Strikes!
A common mistake among beginners is waiting until they feel thirsty or hungry to start eating and drinking during the marathon. By that time, the body is already experiencing a notable lack of water and nutrients. It's essential to proactively supplement with small portions or sips in advance, ensuring a constant supply of energy.
30. Visualize Crossing the Finish Line!
During a long run, especially when energy levels start to wane, take a moment to visualize reaching the finish line. Picture yourself as a content and triumphant finisher, celebrated and applauded, adorned with a well-deserved medal. Envision the pride and joy of your entire family, making it easier to overcome challenging moments.
31. Everything is Decided in the Head!
As we prepare for our inaugural marathon, we encounter abundant information about running, exercises, rest, and nutrition. While physical fitness is crucial, it's not the sole determinant. Many instances exist of physically well-prepared individuals dropping out, while others, driven by willpower and mental strength, complete a successful marathon after just a few months of preparation. Our psychological state often becomes the limiting factor. The question of whether you can or cannot is yours to answer, and during a marathon, you'll confront this question repeatedly.
32. Find Yourself a Mantra!
A mantra, a positive mental attitude repeated before the start or during a run, can work wonders. With a positive mindset, you can achieve incredible feats and attract success. For example: "I will do it! I am capable! I'm reaching my goal!"
33. Be Prepared for Challenges!
A marathon is never easy for anyone, viewing it as a challenge and an opportunity to overcome difficulties is essential. Anticipate challenging moments, and when they arrive, embrace them with joy.
34. Feel the Value of Your Accomplishment!
Consider how many friends you have who have contemplated running a marathon or have actually achieved this goal. Likely, there are few. Take pride in the extensive preparation you've undergone, and now, as you embark on this journey, be proud of yourself.
35. Sponge, Rag, Towel!
On a hot marathon day, bringing a sponge or rag is useful. At refreshing points, you can use it to drink water and prevent overheating, helping you feel comfortable in your skin for as long as possible.
36. Replace the Minerals!
In addition to water, consume drinks containing salt (salt tablets, isotonic drinks) to replenish minerals and electrolytes. After covering 25-30 km, our body gradually depletes minerals. Without proper replenishment, we may lack the energy to continue running, experience stiffness in our legs, and face numbness or freezing.
37. Don't Imitate "More Serious" Runners!
During the marathon, it's best to disregard what other runners are doing. Your objective is to navigate from point A to B smoothly, akin to a training session. There will always be faster and more technically proficient runners. Concentrate on yourself, and don't let others or anything disrupt your usual routine.
38. Little Cheat!
Running four sets of 10 km or eight sets of 5 km can be psychologically more manageable than tackling a little over 40 km at once. You've already covered these distances numerous times in training, and breaking down a major challenge into smaller sections is often more manageable. If you've frequently run, say, a half marathon, you can mentally divide the marathon into two half marathons.
39. Our Family, Our Friends!
A marathon imposes extreme stress on the body. If you feel unwell for any reason, resist the urge to act like a hero. Slow down, don't hesitate to seek help, even consider contacting a doctor. If necessary, contemplate finishing the race. It may be challenging, given your extensive preparation, but there will be many more competitions, yet there is only one of you. Additionally, think about your loved ones eagerly awaiting your safe return home. P.S.: Don't rush at the start!
40. Plan!
Devise a plan to visualize the big day, akin to a script. While there's no guarantee everything will unfold according to plan (God's ways are inscrutable), having a plan can make your run more manageable.
41. Celebrate Your Victory!
Let this be one of the most memorable days of your life! You are now a marathon runner! You've done exceptionally well and reached your goal! Treat yourself to something special because your hard work and diligence have paid off.
42. Report!
Within 24-48 hours of accomplishing your goal, jot down your thoughts on your first marathon, capturing the experience while your memories and feelings are still fresh. Your report might inspire others to embark on their first marathon journey. Additionally, you'll gain valuable insights for the future.
42.195. Setting a New Goal!
What's your next step? Perhaps a faster marathon, exploring different climates in another country, attempting an ultramarathon, an Ironman race, or even a triathlon. Whatever it is, set new goals, achieve them with joy, pleasure, and happiness!
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Daria K