Marathons for Beginners: What you need to Know to Prepare

According to Medicalxpress.com, a web-based medical and health news service that is part of the renowned PhysOrg.com network, participation in marathons is at an all-time high. In fact, there are figures that show the tremendous growth in participation over the last decade.  From 299,000 participants in 2000, the number increased to 475,000 in 2009 (Exercisemed.org)

But what does it take to run a 42 kilometer marathon?  Of course, joining and finishing it is easier said than done.  Just like any competitive sport, in running a marathon, preparation is key.  Even therapy websites provide quality guide to ensure that a beginner is fit to join the marathon. In a nutshell, below are three major categories that each participant should focus on before joining a marathon, regardless of fitness level.

PHYSICAL

Running a full 42 km marathon requires work, and a lot of it.  If you are a beginner, it is best that you find a running group in your community that would help you learn the basics, from selecting the right shoe to running fundamentals and best practices, eventually leading to running long distances on your way to finish a full 42 km marathon.  Encouragement is also a priceless benefit you will get if you run with a group.  You may want to ask help also for proper cross and core training exercises as these will be very helpful to make your first marathon fun and rewarding.  Remember also, stick to whatever work-out schedule you have and commit yourself to it. 

NUTRITIONAL

There are many web-based resources where you can get essential information on the food you should eat and food that you should refrain from before, during, and after running a marathon.  Try to find out about carbohydrate and protein intake as this will provide you the nutritional demands needed during training and the day of the run itself.  Try to check also on foods that will help you recover after a tedious training regimen, as well as fluids you need to take before, during, and after the run.

PSYCHOLOGICAL

Most runners don’t realize that running a marathon also require the proper mindset to actually finish the event.  As what most marathoners would tell you,  there will come a point in your run, around the 32 km mark, that you would hit “The Wall”.  It is a term used by marathoners where you feel like you are being discouraged from finishing the race even if the finish line is only a few kilometers ahead.  This is nothing new to marathoners.  According to Dick Beardsley at the 2^nd marathon of his career in 1977, “It felt like an elephant had jumped out of a tree onto my shoulders and was making me carry it the rest of the way in.” To prepare yourself from this, you need to be mentally prepared as much as your body is well-equipped.  Psychologists and therapists can help.  There are many psychologist websites available.  Make sure you find the best in your area.