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Preparations for the marathon should be started 6 months before reaching the starting line, because long-distance running requires great physical fitness and willpower. However, to reach the finish line, you need not only self-discipline and good condition. Find out what a professional runner needs and how to prepare for a marathon.

What are the preparations for the marathon step by step? Running a marathon is preceded by a long and arduous road, often many years of preparation. Because the marathon is also an unusual and extreme challenge for our body.

Step 1 - sign up for the marathon

In order to take part in the marathon, it is necessary to sign up for it in advance. Remember that Polish cities have only about 8,000 starting numbers. You must also know that participation in the marathon in Poland is payable - the registration fee ranges from about 100 to 200 PLN. The exception is the competitors over 60 years of age, who can start for free.

Step 2 - train regularly

6 months before the start of the marathon, start regular exercise with the idea of ​​slowly increasing your distance and speed. Long-distance running allows us to:

  • prepare the body for strenuous and long-lasting effort,
  • determine our predispositions and physical skills,
  • find the best running technique for us.

Step 3 - Go on a runner diet

A proper diet is to a runner what high-octane fuel is to a car. Therefore, the menu of the future marathon runner should be rich primarily in complex carbohydrates. Runners should avoid bloating, fatty and hard-to-digest foods.

Read more: Marathon runner's diet: what a runner should eat

Step 4 - Buy the right shoes

Invest in a very good pair of running shoes. It's best to go to the shoe store at the end of the day when our legs are tired and a bit swollen. Be sure to test your new shoes, for example when jogging in the park. Do you already have running shoes proven? Remember that they wear out in the same way as car shock absorbers and should not be worn afterrunning about 400-500 km. Worn shoes can cause abrasions and wounds.

Read: How to choose running shoes? 4-step guide

Step 5 - prepare your skin and eyes for the run

During the marathon, our skin may be exposed to the harmful effects of sunlight, so before running for many hours, apply a cream with a sunscreen of 50 SPF to the skin. Also invest in sunglasses, also with the appropriate UV filter.

Step 6 - Invest in airy clothes

Our body overheats during a marathon. Therefore, we will need an outfit made of thermoactive material that will wick away moisture. Remember that thermoactive underwear should be tight - then the sweat is transported outside. Cotton is inadvisable as it absorbs sweat and makes our body cool. In such a situation it is easier to catch a cold.

Step 7 - Rest for a week before the marathon

Remember to rest a week before the start and do not overeat. Avoid unfamiliar restaurants, fish, fatty foods, and spicy spices. Just in case, don't try new dishes.

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Category:

Running