After I ran my first marathon, I had a new perspective on long
distance running. I have read dozens of
books on the subject, but from my experience, here are the seven essential
ingredients of marathon training you must nail down. You cannot ignore them without serious
consequences.
Preparation: First you need
to evaluate your running level and build your running base. You should be
able to run 3-5 miles at least 3 times per week and have maintained that level
for 4-6 months before starting your marathon training. Next, you need to
choose a training program that is tailored to your running level.
2) Mental Motivation: A positive mental attitude is one of the most important
success factors for running a marathon. You have to believe that you can
do it.
3) Diet: A healthy diet is going to provide the necessary fuel to help your
body go the distance. Focus on real foods such as fresh fruits and
vegetables, whole grains, lean meat, and low-fat dairy. Remember, what
you put in is what you are going to get out.
4) Hydration: The human body is made up of 60-70% water and needs regular fluid
replacement. Aim to drink water during a run and use a sports drink for
an effort of 90+ minutes.
5) Stretching and cross training: Don't run seven day a week. The body
needs a balance of running, cross training, stretching, and rest for the best
results. Good cross training options include swimming, cycling, weight
training, elliptical trainer, rowing, yoga, and low impact exercise videos.
6) Rest and sleep: Take a rest day every week for physical and mental
rest. Make sure you are getting 7-8 hours of sleep per night. This
is your body's time to repair tissue and build muscle.
7) Gear: Spend the money to get a good pair of running shoes. Also invest
in wicking fabrics for socks and running clothes. Cotton is not your
friend.
Remember, you do have what it takes to train for a marathon. Get prepared
and get going.