Crossing the finish line after running 42,195 meters is one of the most ambitious challenges for many runners. It is not an easy goal and requires a lot of training time, dedication and the difficult task for every popular runner to be able to combine it with family and professional life on a daily basis.
Physical preparation is essential, but also nutrition and other aspects that we will see later in this article but ... and if in addition ... we turn to advice from the most experienced runners and great figures of this sport? It is a plus that will never subtract us but will add when it comes to achieving our great goal.
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Pre-race preparation
Running a marathon is a challenge that goes beyond the physical preparation prior to the race, equally important is the mental preparation and following a proper nutrition and hydration plan to achieve our challenge with guarantees.
We will show you below different aspects to take into account when running a marathon with guarantees and we will do it through the advice of some of the best marathon runners in the world and renowned coaches to guide you on the camino to success in your next marathon.
Physical Preparation
Physical preparation begins many weeks before your big goal and should always be planned in a consistent manner and, as far as possible, supervised by a qualified coach.
The preparation has to be increased progressively according to the objectives and dedication of each runner, without neglecting the strength routines in the gym that are also fundamental and also taking into account the recovery and rest periods that have to be part of the physical preparation.
It is not a matter of running many kilometers blindly, but of running the right kilometers. Eliud Kipchoge
Mental preparation
If physical preparation is fundamental, mental preparation should not be left aside, on the contrary, it should be part of our training because the pairing of legs and head is fundamental to successfully run a marathon.
It is important to set reasonable goals and compete in previous races (of shorter distance obviously) to see our progress in preparation for our big goal, in addition to serve as quality training throughout the preparation.
Our mind needs a goal to pursue. We need to visualize the race and success can be a powerful motivational tool. Paula Radcliffe
Nutrition and hydration
We will never tire of repeating it but... nutrition is one of the fundamental pillars in our preparation prior to a great challenge such as running a marathon. The incorporation of a sports nutritionist would be ideal since he/she will be able to create a totally personalized plan according to our objectives, preferences and lifestyle.
Proper nutrition and hydration will increase our ability to train more effectively and accelerate the whole process of muscle recovery between workouts, essential to improve our performance, not only sporting, but also personal health.
A car cannot run without the right fuel, and the same is true for runners. Proper nutrition is essential for performance and recovery. Patrick Sang
During the race
The day we were waiting for has arrived, the nerves before the race are inevitable, not only because of the great atmosphere at the start, but also because of all the work we have done to get to the big day with guarantees. As the kilometers pass the nerves disappear and it is time to manage the race correctly to reach the end successfully.
Physical race strategy
The management of the race has to be planned in the weeks before the big day, a management that is based on different aspects, being the physical one of the fundamental ones.
After the initial adrenaline rush we have to run at the pace we had planned, without going over, always below our anaerobic threshold to consume fat and save energy that will be great for the last 10 kilometers of the race.
Starting too fast in the marathon can take its toll at the end. The most important thing is to set a steady pace that we can maintain throughout the race. Haile Gebrselassie
Mental race strategy
A positive mentality will be one of the key aspects to success in a marathon, as physical fatigue will set in, at which point you will have to "pull your head in" to get to the finish. Focusing on the moment, setting partial goals, and thinking about the work we have done to get to this point are some effective strategies during the race.
Pain and fatigue will set in during the race, we have to remember the training we've done and everything you've worked for. Meb Keflezighi (Boston and New York Marathon winner)
After the race
After months of hard work and dedication, we have successfully reached the goal we were longing for, we have completed a marathon!!! but once we have crossed the finish line and the relevant photos, we have to recover in a proper way as we have exposed our body to considerable effort and wear.
Cooling our body in a progressive way, rehydrate properly and wrap up warm are essential once we cross the finish line but recovery goes further, as we have to replenish our carbohydrate depot, without forgetting to rest properly and make an active recovery of the effort made.
In short... crossing the finish line of a marathon is the ultimate goal, but the most important thing is to enjoy the whole camino that has allowed us to cross the longed-for finish line and, as the two-time Olympic champion Eliud Kipchoge says...
I am a runner. Not because I run fast. Not because I run far. Because I run. Eliud Kipchoge
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