How to run your first marathon

So you have decided to sign up to a marathon. That is no easy feat, but is one challenge that will be a memorable.

Running is such a great activity as it offers a challenge, as well as another reason to travel as marathon events are conducted in some of the most exciting and picturesque places in the world.

The big difference between a marathon and half marathon is the distance. It is 42.1km vs. 21.1km. that means the big difference in training is the duration of that training.

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For both events, you would train around 4-5 days per week and you would do similar training, but you will want to start your marathon training sooner, so ideally 6-months ahead of the big day.

How to prepare

The top ways to prepare for your event will be as follows:

• Write up or sign up to a training program
• Implement some specific strength training days
• Get your diet and supplementation under control
• Recovery

When it comes to training, find out what to expect on the course. Will there be hills, mud, sand, roads? You need to prepare for what will challenge you on the day. You can do all the roadrunning in the world to prepare, but as soon as you need to run 1km on sand and your legs are not used to it, trust me, it will hurt.

Once you consider the elements that you will be tackling on the course, make sure they are included in your training plan. Your plan may look something like this:

• Long run day: Early in your program start by running 5km on long run day (if you are new to running) and gradually build up your kms
• Sprint training day: Sprint 10 x 100m on this day
• Speed Play day: Run 5-10 km depending on your endurance and alternate your speeds
• Hill sprint/ sand running/ mud running day: to practise for the course
• 2 x strength training days
• I would also add in some stretching and yoga

The importance of strength training

Running is very hard on your joints so it is important to strengthen up the specific and relevant muscles, especially when you are taking on a marathon.

First of all, you want to work your legs separately. This is because we often have a stronger leg that will overcompensate for the weaker leg when we are training. However when we run we are on one leg at a time so both need to be equally strong.

The best exercises are:

• Bulgarian suit squat
• Romanian deadlift
• One leg deadlift on a bosu ball with a dumbbell to help you balance
• Walking lunges
• Jump lunges, done carefully so your weight is even
• Runners lunges

You also want to train your posture. When you run you want your shoulders to be back, your chest to be proud, your core to be engaged so the best exercises are:

• Row
• Chest press
• Rowing machine (cardio)
• Push ups
• A variety of ab exercises including things like Russian twists that work the obliques

Technique

Running technique becomes very important when running a marathon distance as without good technique you will probably find yourself in a lot of pain.

First of all, when running, quick fast steps are often better than having a long stride as it allows you to strike your foot in the correct way. With your foot strike, aim to strike midfoot and under your hip rather than landing on your heel as this will protect your knees and your hips.

Also make sure you run with your shoulders back, head forward, chest proud. Don’t slump or look at the ground

Diet and Supplements

Your diet and supplements become very important when you are running a marathon as you are taking a lot from your body so you need to make sure it is nutritionally supported.

Drink lots of water! You may also need to hydrate further by including electrolytes or coconut water into your diet to ensure you are hydrated

Eat lots of green leafy veggies to provide you with antioxidants, protein rich food or powders and healthy cards

As for supplementation, try Triple Magnesium Powder every night before bed, with Ultra B Active for energy and Motion Armour as it’s the top supplement for protecting your joints using eggshell membrane and curcumin. I use PILLAR Performance supplements as they contain high-strength doses of micronutrients and were founded by former NSW Waratah, Damien Fitzpatrick who is famous for his comebacks from injury.

Recovery

Training for a marathon will often mean that your muscles will be screaming so you need to ensure you take care of them. Get a foam roller, a rolling ball or a massage gun and use them every day. Book in to see the physio if needed or a massage therapist/ acupuncturist. Recovery centres are also great. I generally alternate between floatation tanks as the salty water if great for sore muscles, normatec books, infrared saunas.

Happy running!

Ben Lucas is the director of Flow Athletic and an athlete for PILLAR Performance. You can also sign up for his online running program at FlowAthletic.TV