00:00So the really important thing is to assess your fitness levels first.
00:03So if you have any underlying conditions, check with the doctor that you're OK to start quite an intense program.
00:12Set at least a 12 month training course. Depending on your fitness levels, it can vary.
00:18But set realistic goals. Aim for a completion for the marathon first.
00:22And then over time, you can go to time based targets. But it's really important.
00:27Follow a structured training prang. So whatever that length of that training plan is, gradually increase the mileage.
00:34So there's a 10 percent rule. So only ever increase it at 10 percent increments because you want to avoid injury.
00:40The other thing to keep yourself interested, keep yourself motivated, mixed training types.
00:44So include long runs, speed work, bit of strength training and really crucially, rest days as well.
00:49Also invest in proper footwear. Perhaps get gait analysis done.
00:54Go to a shop that is suitable for marathon running and they will have a look at your gait, fit you with proper shoes.
01:02And also join a running coach, running group, find a coach because accountability and guidance can really improve the improved motivation.
01:10One top tip for runners preparing for a marathon this season includes prioritizing your nutrition, with daily nutrition being key for maintaining energy and preventing injury.
01:21Another tip includes to sticking to the gear and nutrition strategies, you know, for race day and to try and push yourself through the hard work with small rewards.
01:29Feeding off the energy of spectators on race day is another pro piece of advice.
01:33So, I mean, there are loads of tips. So we've talked about training programs.
01:38You mentioned nutrition there. So really important that a balanced diet prioritize those complex carbohydrates, lean proteins, healthy fats as well.
01:47And that's over the course of a training program. Now, around two to three days before the race.
01:53So around now for the London Marathon, which will be on Sunday, increase carb intake to maximize those glycogen stores, which will keep you going.
02:02Drink regularly. Consider that electrolyte balance.
02:07On the race day, eat a good breakfast, but about two to three hours beforehand and this long acting energy.
02:14So oatmeal, bananas, toast with some peanut butter, a really good race day breakfast.
02:21During the race, remember to fuel, practice gels, energy chews when you're training.
02:25So you get used to actually taking that fuel in when you're actually running.
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