Marathon running tips for beginners that need attention

Lately, running the marathon is being loved. Given the great distance, of course, special preparation is needed in running a marathon, especially for beginners. In order to get through it successfully, consider some of the following marathon tips for beginners.

Marathon running tips for beginners

If you are a beginner who is preparing to take part in a marathon, of course not only physical exercise is needed. This sport requires discipline, dedication, and a commitment to exercise to avoid muscle injury.

For those of you beginners who are already planning to take part in the marathon running festival, pay attention to some of the following preparations and tips.

1. Choose comfortable clothes and shoes

One of the tips for running a marathon for beginners is to make general preparations. Not only marathons, even preparation is needed in every sport.

When running, the body needs a lot of moving space. For that, choose clothes and running pants that are designed to be lightweight and make it easier for you to move.

Comfortable running clothes are usually made of nylon, wool, or polyester. This type of material is comfortable to wear and provides space for your body to breathe.

Avoid running clothes made of cotton. Although it can absorb sweat, cotton actually makes your clothes dry for a long time when they sweat. This of course will make you uncomfortable while running.

Besides clothes, you also have to wear the right shoes. Choose running shoes with soft and light cushioning so that your feet are more comfortable running and avoid injury.

Make sure the shoes you are going to use have already been worn and tried on for running. Avoid using shoes that have just been bought so that you will know whether you are suitable for wearing them or not.

2. Physical preparation

The next marathon running tip for beginners is to do physical preparation. This physical exercise can be done for a week. Exercises that can be done should train leg muscle strength and endurance.

Here are recommendations for a week-long schedule and workouts that you can do.

Monday: easy pace run or jogging for 5-7 km
Tuesday: Running practice at night after work
Wednesday: strength train the core and leg muscles, for example doing plank or bicycle crunch
Thursday and Friday: rest to restore and relax muscles after a marathon training
Saturday: 5 km training run
Sunday: training running 7 km

However, remember that you need to reduce your running activities 3 weeks before the marathon starts. In the last 1 week before the marathon is held, focus on resting. Your body muscles also need rest before a marathon.

3. Eat nutritious foods

Not only beginners, these tips are certainly useful for those who want to run a marathon. Pay attention to the nutrition you get during marathon preparation.

For example, by eating foods that contain complex carbohydrates, such as bread, rice, pasta, fruits, and starchy vegetables. In addition to keeping you full longer, your body will gain enough strength to prepare for a marathon through this meal.

One more important thing, it is important to keep the body hydrated. Generally, it is recommended that you drink 2 liters of mineral water so that your body fluid intake is fulfilled.

However, for marathon preparation, you are also allowed to drink isotonic or sports drink others to prevent dehydration.

So that the body does not lack fluids, you need to drink all the time without waiting for thirst. Of course, fulfilling this body fluid intake helps beginner runners perform during the marathon.

4. Check your health before running

An important tip for beginners that should not be missed when preparing for a marathon is to do a health check. You certainly need to know your physical condition and health so that you can complete the marathon well.

Don't forget to tell your doctor about plans and preparations for the marathon you will be running.

Usually the doctor will recommend exercises or nutrition that you need to fulfill, especially if you have a history of certain diseases.

5. Self-motivation

Both beginners and professionals alike, marathon preparation requires a long and mature process. Sometimes you have to keep motivating yourself to stay focused.

One of the tips that you can do to stay motivated for the discipline of marathon running training, even if you are just a beginner, invite a friend to prepare.

Running practice can increase your self-confidence. Having friends will increase motivation, as well as inner strength in dealing with long-distance running.

With discipline and consistent training, as well as doing various marathon running tips for beginners above, you will certainly have a greater chance of completing the marathon you take.

Your success in conquering the long-distance run will certainly motivate you to make new achievements in the future marathon event.