5 simple tips for running your first marathon
There are a lot of things to think about when running (and training for) your first marathon. Here are 5 things that are the most important to me.
1. Have a plan
Start by creating a training plan that suits your current fitness level and gradually increases your mileage over time. Include a mix of easy runs, long runs, speed workouts, and cross-training activities to improve your endurance and prevent injuries. Follow the golden rule of keeping 80% of your runs easy(zone 2).
Incorporating cross-training activities such as cycling, swimming, or strength training into your routine can help prevent overuse injuries and improve overall fitness. Strengthening your core and leg muscles through strength training can also enhance your running performance. And incorporate some kind of vertical training, at least every now and then. Hills will kill your legs in a race if you’re not used to running uphill.
2. Gradually increase mileage
Avoid the temptation to increase your mileage too quickly, as it can lead to overuse injuries. Gradually increase your weekly mileage by no more than 10% per week. This approach allows your body to adapt and minimize the risk of injury, and might mentally make it easier as you’re not making too big of a jump in…
