On the day of the race wear clothing you know is comfortable and that you can wear for the entire race. This is not the time to wear new clothing. This is also true for your footwear. Make sure that you check your foot gear: socks, orthotics, and laces weeks before the race so that everything works in harmony and there will be no surprises during the race.
Variety needed for both location and training.
To maintain your interest and enthusiasm try running on different routes, and run on different surfaces , such as pavement, asphalt, chip trails, grass, dirt and pack gravel.
Cross training should be used to augment your running program. Make sure to choose activities that have the least amount of weight bearing stressors on your body. You want to choose activities such as cycling, or swimming.
Know your route and practice drinking and eating while on the run
In a marathon it’s important to stay hydrated. For most people, you may also need to eat during the event. Practice eating and drinking on the run during a training sessions . You might also want to think about how you will carry food and water for the duration of the run. Keep in mind most marathons offer hydration station along the routes.
One of the best ways to train for a marathon is to familiarize yourself with the actual race. Try regularly to incorporate parts of the course during your marathon preparation. This allows you to become familiar with the route and what to expect on race day.
Keep yourself strong
Preparing for a marathon requires training, and exercising all while avoiding over-training – where your health begins to suffers. To avoid over-training:
- Balance workouts with easier runs and rest days
- Eat and drink after each run to replenish depleted reserves
- Get adequate sleep
- Increase the intensity and quantity of training in manageable increments.
- Always listen to your body.
As with any training program, make sure that you have frequent maintenance session with your healthcare practitioner to keep your body in top form.