The marathon is even more difficult and even a source of stress when you participate in it for the first time.
However, it builds courage, character, and confidence through preparations.
This requires willpower and discipline.
Once the candidate has made the decision, he must establish his program and start executing it.
Better still, he must develop another state of mind to face the forty-two kilometers.
Discover here the different stages of preparation for this running race and the necessary equipment.
You need suitable sports shoes
When the candidate has to face several kilometers with unsuitable shoes, he sometimes risks getting away with injuries.
It is therefore recommended to purchase suitable shoes from a sports store.
These shoes should support your feet well and give you a comfortable wearing experience.
These shoes should be used during all of your training sessions and should not be changed on marathon day.
Women should avoid wearing high-heeled shoes during the entire preparation period, as these types of shoes can damage the plantar fascia and cause tendonitis problems.
When it comes to managing the choice and wearing of shoes, you should take all the necessary steps and even go so far as to consult a specialist doctor (podiatrist) to see if it is necessary to use insoles to improve your stride and avoid back pain.
The specialist’s role is also to inform you whether you are a “pronator” or a “supinator” to help you better choose shoes to minimize any potential foot-related problems during preparation.
Socks must meet marathon requirements
The purchase of these socks can be made in the same specialty store.
You need to buy a pair of double socks.
These will protect the toes and save them from being crushed.
Better, with the double texture, your toes will not be sore during training.
You must have a heart monitor
The heart plays an important role in the marathon.
You have to align yourself with their requirements, especially according to their age.
It is therefore essential to follow your rhythm.
To determine your heart rate, subtract your age from the number 220.
Assuming you are 30 years old, your maximum heart rate per minute should be 190.
During exercise, it should vary between 50 and 85% of this maximum.
The individual may not be athletic.
In this case, the heart rate can exceed 90% of its maximum.
In such a case, further preparation is needed to normalize your heart rate through regular jogging.
The goal is to get your heart used to the effort first before starting the actual marathon program.
In such situations, consulting a doctor or cardiologist is a precaution.
When during training the monitor indicates a heart rate exceeding 90% of your maximum, you should start to slow down and start walking or even take a break to reduce the pace to an acceptable level.
Don’t Deprive Yourself of Your Hydration Belt
During training, you need to hydrate.
The hydration belt or bottle holder is an important accessory to carry you to quench your thirst.
Long-distance sessions require the body to stock up on water because sweating depletes the body of water and quickly exposes it to fatigue and stress under the intensity of the effort.
The marathon runner must keep a preparation schedule
Most of the time, the individual does not consider his or her actual and current skills before considering running a marathon.
The first criterion for being able to run a marathon is to be able to run for 30 minutes without stopping.
Otherwise, you have to be able to cover about fifteen kilometers from the start.
In case you do not have these abilities, you should establish a pre-preparation program of 10 kilometers or a half marathon to prepare yourself for the marathon itself.
Once the fitness requirements for the start are met, you can establish an 18-week marathon preparation program.
It’s about giving yourself more time for preparation.
Opt for long outings
When the runner decides to train with long runs, he must equip himself with a sense of commitment.
These long outings are essential to gradually adapt your system to the demanding conditions of the marathon.
The first long race should be around fifteen kilometers.
Each new week, you will need to commit to add 1.5 km each time for the 18 weeks.
However, the speed performance trap must be avoided.
The most important thing is to run at a slow, but continuous and sustained pace.
Sometimes the distance to be covered is too difficult, but in such a case, one should not stop.
Instead, you should start walking for a while and resume strides as soon as possible.
The candidate should avoid at all costs a long run in the last week before the marathon date.
Do medium outings followed by short outings?
Apart from long outings, you should plan consecutive medium and short outings.
The goal is to do 2 short distance sessions of 5 kilometers per week.
Cardiovascular functions are improved.
These short sessions can last for 4 weeks.
At the end of these 4 weeks, you should start at an average distance of 10 kilometers, but this time with a higher pace.
At this stage of training, you should start by feeling that you are capable of tackling the marathon since the middle distances give you confidence in yourself.
It is strictly forbidden to walk at this stage of preparation.
What you need to do is start short and medium sessions at a slow pace and increase your speed as you progress.
After these sessions, stretching is important to relieve the body of acids and prevent muscles from becoming tense or injured.
Stretching should involve the whole body and not just the legs and arms.
Preparing for a marathon therefore requires discipline.
This requires the candidate to take precautions in the choice of equipment and also to establish a demanding training program to succeed in this running race in good condition.