Golden rules of marathoning
Approach the first and last 10k with the right mindset
You’ve put in the kilometres, the hours, the sweat and the pain, all in anticipation of tackling a marathon — 42k of guts and glory.
For many, a marathon is the first attempt at going the distance. Most novices soon discover there’s no shortage of people offering advice on how to make their first marathon easier including what to eat, what to wear and how fast to run. But the marathon isn’t designed to be easy. In fact, it’s the challenge of completing 42k that gives the race its appeal and respect.
That said, there are a few golden rules of marathoning that deserve the attention of novices and veterans alike. So while there’s no promise that following these rules will make the marathon any easier, they will improve your chances of finishing. TAKE IT EASY
The rush of adrenalin, a competitive need to keep up with other runners and the pursuit of an aggressive finishing time are reasons why marathoners get caught up in the excitement of those early kilometres and go too hard.
One of the best ways to monitor foot speed is to start your run at a conversational pace. Talk out loud, talk to the person beside you or sing a few lines of your favourite song every few minutes to make sure you’re not running so fast that you can’t complete full sentences. If after the halfway mark you’re feeling good, pick up the pace; you should have plenty left in the tank to bring it home. BE FLEXIBLE
On the perfect day, running a marathon is all about pacing. On a less than perfect day, it’s all about adjusting your strategy based on whatever the day throws your way. That means being adaptable to environmental conditions, hot and sunny or cool and rainy, the route and the crowd around you.
It also means listening to what your body is telling you, be it a bout of tummy trouble, muscle cramps, blisters or chafing. It’s a marathon, and how well you manage those challenges can be the difference between smiling for the camera as you cross the finish line or grabbing a bus toward an early exit.
The best way to deal with raceday challenges is to modify your goals before you’re forced to. Adjust to the weather or an unexpected physical ailment by throwing out your time goals and making “just finish” your new mantra. So if you need to take a walk break, hit the port-a-potty or spend extra time at the water stations, so be it. A successful marathoner gets things done while never losing sight of the finish line. DEVISE A MENTAL STRATEGY
Most runners think finishing a marathon is about preparing their body for hours of non-stop running. But the mental part of the run is just as important as the physical.
Every marathoner needs to approach the first and last 10k with the right mindset. For most, that means directing energy away from how the body feels by repeating a pre-determined mantra. “Go easy“is an example of a mantra designed to help maintain a conservative speed at the start of the race. At the other end of the course, a mantra like “run tall and run light” can help overcome the feeling of pulling a piano over those final few kilometres.
Other runners prefer to use music to drown out what their body is feeling, while others try to imagine themselves running across the finish line looking and feeling good. Whatever method works best for you — turning up your favourite pump up song or visualizing yourself crossing the line first — the key is leading with your head not your feet. Remember: A marathon is an easy 32k and 10 of the hardest you’ve ever tackled, which is what you signed up for.