FALLING IN LOVE WITH THE MARATHON

DEPENDS ON OPTIMIZING YOUR CHANCES FOR SUCCESS THROUGHOUT A 12- TO 16-WEEK BUILD

GET A PLAN:

A marathon requires planning throughout your training, including rest weeks that allow your body to recover and be ready for the next workout.

FIND A COACH:

A good coach can identify your strengths, manage you through low points and help you achieve more than you could on your own.

GET SOME REST:

As your training ramps up, your body needs time to recover from the stress of training. Make it a priority to get eight hours of sleep every night, and get off your feet when you can.

DO THE SPEEDWORK:

Yes, the marathon is an endurance race, but weekly hills, tempo runs, fartleks and/or intervals contribute significantly to the finely tuned machine you’ll bring to the start line.

WATCH WHAT YOU EAT:

You can’t get through a marathon without fuelling properly. That starts with good, balanced nutrition throughout the training cycle. It also includes finding a pre-race meal that won’t sit heavy in your stomach and practising your in-race nutrition (gels, chews, beans, sports drinks) that replenish your energy stores without upsetting your stomach.

GET STRONGER:

Your feet will get you to the start line, but it’s the rest of your body – hips, hamstrings, core, back and shoulders – that carry you to the finish. Weekly strength and mobility exercises are crucial to keeping you upright throughout the race.

TEST YOUR GEAR:

Blisters, extreme temperatures and tech breakdowns happen, so test everything you plan to wear or use on race day during long runs to make sure it performs well in all conditions.