on Your Very First Marathon
The New Year offers the ideal opportunity for making a fresh start, for making changes, and for keeping resolutions and accomplishing set goals. If training for that very first marathon makes your list this year, maintaining proper foot health will definitely need to be a part of the equation. From keeping those feet supported to factors of pace and speed, there are quite a few things to consider and plan for when taking on the good old 26.2 mile stretch. Here’s a few useful training tips that can hopefully help you along the way to crossing that finish line:
It’s easy to get fired up about the thrilling goal that lies before you, but starting slowly and then gradually building up to the desired mileage can prevent you from burning out or straining your body.
Develop a Plan
Forming a weekly training plan can help you build the stamina and strength you need to complete the marathon. An example of such a plan includes days of rest, shorter distance runs, and long-distance runs that extend over the course of approximately 3 or 4 months. Also, running a half-marathon about a month or two into the plan can test your fitness level.
Don’t Forget About Your Feet
Shoes that are ill-fitting are never a good idea, but when training for a marathon it’s especially important that they provide enough support and fit properly. Additionally, make sure that your running shoes aren’t too worn out and that you choose a quality, fairly lightweight pair that has been worn and tried out sufficiently prior to the big day.
Remember to Stay Fueled
Runners needs to pay careful attention to keeping themselves hydrated and avoiding carbohydrate depletion in order to stay energized and maintain their pace. Tips for keeping your body fueled include eating and drinking before, during, and after a run. Before a run, make sure you drink about 8 ounces of water and eat healthy snack that are high in carbohydrates but low in fat at least 1 hour beforehand. During the run, drink sports drinks or water and eat small snacks like chews and bars every 20 or 30 minutes. And after the run, don’t forget to stay fueled with healthy choices once you have finished running and your body has recovered from the physical exercise.
Stress can be detrimental to health and happiness in many different situations. When training, try to avoid as much of life’s stresses as possible, including the any amount of undue pressure you may place on yourself during the run.
Winning the Race for Happy Feet
Training for that first marathon is in itself, a big accomplishment…so congrats! Keep in mind the fact that runners and athletes rely on healthy feet to train and participate in the big race, but are also prone to various foot problems due to all the use and wear and tear they experience. If you’ve made it one of your resolutions for the New Year and need help in making sure your feet are prepared for tackling the course ahead, get in touch with us at Superior Foot & Ankle Care Center in Long Beach.