Fancy running a marathon?
So what does it take to run 21 or 42km? Kevin Rosbotham, from Abu Dhabi Striders running club, gives his top tips Build a base Get yourself into a position where you can comfortably run 15 to 20km per week before you start training. This means your body won’t be shocked by the introduction of a rigorous plan. Training plan Pick a training plan that fits with your lifestyle – you need to be realistic about how much time you can devote to it. There are plenty of programmes online. Select one that’s 12 to 16 weeks long. Find a training partner Committing to a run with someone else makes you more likely to do it. Use more than one pair of shoes If your shoes fail shortly before your race, you will have to run in new shoes, which could be painful. You need to race in proven shoes to avoid blisters. Run on different surfaces Because running endlessly on tarmac can wreak havoc on your legs. Mix it up. Vary your training Don’t just do fixed-pace road runs. Intervals and hill work are important. Practise at race pace Don’t expect to be able to run 21km at a pace that you have not run at. Use 5km and 10km runs to practise your half marathon pace and learn what it feels like. Don’t do too many long runs One long run a week is sufficient. Only increase distance ten per cent per week. Recce the course Course knowledge is a big help. Make sure your training reflects the nature of the route. Is it hilly? Off-road? Tarmac? Peak and taper Your training programme should peak one to two weeks before your chosen event, and you should then taper to arrive at the start line in the best shape.