Can picking the “right” marathon actually improve your chance of crossing the finish line? The history of this grueling race dates back to the ancient Olympics in 776 BC. Interestingly, the race was then under 5 kilometers (3.1 miles).
No question that winning a long-distance race like the Boston Marathon can be a significant life accomplishment. Still, crossing the finish line can be just as rewarding for those who are running. The mere thought of running 26.2 miles (42.1 km) can be exhausting, right?
Still, crossing the finish line can demonstrate your passion for running. Besides that, completing the marathon in first place can also provide financial rewards. For example, using the prize money, you can work with a mortgage broker like the ones on this site to find the perfect property at a price you can afford.
Running can also provide many physical and mental health benefits. For example, exercise can help you strengthen muscles, lose weight, and boost brain stimulation.
You may have big questions about how to complete marathons. What steps should you take to complete a marathon? How critical is completing a marathon? How can training affect your ability to complete a marathon? Are there practices you should do, food and drinks you should eat or avoid, and specific training you should undergo? Let’s take a closer look.
This short guide provides a rundown on the essential elements of marathon training, the preparations needed, and the critical post-race activities to complete this feat.
Steps to Get to the Finish Line
You can complete some basic steps to improve your chance of crossing the marathon finish line.
Pick the Right Race
Marathons vary quite significantly. For example, they can be along country roads or wide thoroughfares of big cities. Selecting a race with a vibe that suits you can help increase your chance of finishing the long race.
One option is selecting a marathon near home to give you an edge. Running along roads you're familiar with can boost your motivation leading up to race day.
Get Into the Right Training Program
The main elements of marathon training include:
Base mileage: Gradually build your weekly mileage and run three to five times weekly. Marathon training plans typically range from 12 to 20 weeks. In the four months leading up to the race day, beginners should aim to work up to a 50-mile weekly mileage.
The long run. This run doesn’t involve the marathon itself. Complete a long run every seven to 10 days so your body can gradually adjust to running long distances. You should scale back your long runs to a few miles every three weeks to help avoid exhaustion and risk of injury.
Speed work: You can add this optional element to your training program. Speed work can boost your aerobic capacity and make easy runs feel like a “walk in the park.”
Tempo runs and intervals are the most popular types of speed work. Tempo running can help you run faster for longer periods. Meanwhile, interval running combines periods of high-intensity and low-intensity training.
Rest and recovery: Getting sufficient rest helps prevent injuries and mental burnout. Both objectives are essential to get the most from your marathon training. A rest day means no running at all. Another plus is rest is the best protection against injury.
It’s crucial to take specific steps on the days leading up to race day to optimize your performance. So, you should:
- Hydrate for many days leading up to the marathon. Consume a big glass of water before you go to bed on the eve of the race. Then drink another large glass of water early in the morning.
- Eat a basic and high-carbohydrate breakfast many hours before the race starts. Some good ideas include oatmeal, breakfast bars, bagels, and fresh fruit.
- Add Vaseline or similar products to body parts most prone to chafing. You likely determined these areas during your long runs.
- Arrive at the starting line early enough.
- Check before the race if headphones are allowed on the course since sometimes the rules forbid them.
Stay Hydrated and Fueled Throughout the Course
Here are some hydrating tips;
- Practice running with a hydration pack or belt if you plan on bringing your water.
- Use short-loop courses to do long runs. This option allows you to store water in one area along the way.
- Add water bottles along your route the night or morning before the run.
- Plan your long runs’ routes to pass water fountains.
Meanwhile, here are some refueling guidelines.
You may have heard of a phenomenon that several marathons experience towards the last quarter of the marathon race or the 20-mile mark. Marathoners often refer to this experience as “hitting the wall” or, even less technically–“bonking.”
Here’s what happens. The body can only store a certain amount of glycogen. The body stores sugar in the liver and muscles as glycogen. This substance is the primary energy source during a marathon.
Consuming small amounts of carbs during the race can prevent you from “hitting the wall.” Good options include energy bars. Try to consume 60 grams of carbs per hour.
Experiment during your training to determine which fuel works the best for you.
How Important Is Finishing a Marathon?
A big question is: how important is it to complete a marathon? Is it sufficient just to run the long race? The answer is really up to you. Common reasons people participate in marathons include:
- Run out of a comfort zone
- Achieve a sense of accomplishment
- Make new friends
- Inspire people
- Raise money for charities
The sense of accomplishment stems from achieving a big goal you’ve set. Running a marathon can be among the biggest physical challenges in life.
If you complete the race, you’d be among an elite group of people that have run 26.2 miles. Still, even if you don’t complete the race, achieving the pre-race goals you’ve set can also be rewarding. Just give 100%!
References
1. Association of International Marathons and Distance Races
https://aims-worldrunning.org/articles/427-history-of-the-marathon.html
2. Carbohydrate-loading diet
