So You Want To Run A Marathon
What you ought to know before you sign up for that 5 or 10km run
Running is a great way to get in shape and your mind off things (like you know, life). And the best part, you can do it anywhere—in your neighborhood or at the local gym—anytime and at your own pace. But if you want to get serious about running, know that it isn’t easy as it looks. Here’s what you need to know:
Health and fitness check.
First and foremost, make sure you’re in good health before you sign up for a marathon. Do a general checkup just to be sure. Also, be honest with how active you really are as that determines how much you need to train and for which kilometer run. Ideally, you should engage in physical activities, like walking, swimming, etc., two to three times a week.
Be realistic about your goals and start small. You can’t expect yourself to run 10km if you’re gasping for air at 1km. As Philippine Online Chronicles (POC) said, the greater the ambition, the harder you need to train.
Start training and have a schedule.
Most especially if it’s your first time. Again, be realistic even while in training because too far or too hard, too soon can lead to serious injury. So map out your schedule from when to run to how far and when to rest will help your body get in shape for that marathon. Experts advise about 8 to 12 months of training prior. You can also opt to get a professional trainer to help you out.
As celeb fitness trainer Kat Geronimo once said, fitness is 80% nutrition. While health buffs often resort to a low- to no-carb, high-protein diet and plenty of water, a doctor/nutritionist will still know best.
Get the right gear.
Runners don’t pick out their gear because it looks cute. Invest in the right gear to support your body and your training routine. Runner’s World recommends rubber shoes that are lightweight but provide good support. Make sure to break them in and to take it out on a test run at marathon pace and distance. Meanwhile for your outfit, opt for nylon fabrics instead of a cotton shirt. Trust us, you’ll thank us later.
Practice make perfect.
As with anything in life, you need a lot of practice to cross the finish line. POC suggests, “running 4 to 5 days a week with an average of 20 miles per week as having this mileage as a base prepares you for the rigors of a marathon training program.” Also always remember to warm up and to “couple daily runs with a weekly long run” to prepare you for the big day.
Good luck and don’t forget to have fun!