Whilst training may take a physical and mental toll to runners, new research has also found that marathon training incurs financial fees as well, with nearly a third of runners spending almost £500 in order to prep for a race. This money is thought to go towards the proper shoes, outfits, energy drinks and recovery shakes. And whilst runners in London thank their training due to feeling increased strength and greater stress relief, it’s found that a fifth admit to compromising on work in order to fit in training, with nearly a quarter missing out on sleep.
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00:00So the really important thing is to assess your fitness levels first.
00:03So if you have any underlying conditions, check with the doctor that you're OK to start quite an intense program.
00:12Set at least a 12 month training course. Depending on your fitness levels, it can vary.
00:18But set realistic goals. Aim for a completion for the marathon first.
00:22And then over time, you can go to time based targets. But it's really important.
00:27Follow a structured training prang. So whatever that length of that training plan is, gradually increase the mileage.
00:34So there's a 10 percent rule. So only ever increase it at 10 percent increments because you want to avoid injury.
00:40The other thing to keep yourself interested, keep yourself motivated, mixed training types.
00:44So include long runs, speed work, bit of strength training and really crucially, rest days as well.
00:49Also invest in proper footwear. Perhaps get gait analysis done.
00:54Go to a shop that is suitable for marathon running and they will have a look at your gait, fit you with proper shoes.
01:02And also join a running coach, running group, find a coach because accountability and guidance can really improve the improved motivation.
01:10One top tip for runners preparing for a marathon this season includes prioritizing your nutrition, with daily nutrition being key for maintaining energy and preventing injury.
01:21Another tip includes to sticking to the gear and nutrition strategies, you know, for race day and to try and push yourself through the hard work with small rewards.
01:29Feeding off the energy of spectators on race day is another pro piece of advice.
01:33So, I mean, there are loads of tips. So we've talked about training programs.
01:38You mentioned nutrition there. So really important that a balanced diet prioritize those complex carbohydrates, lean proteins, healthy fats as well.
01:47And that's over the course of a training program. Now, around two to three days before the race.
01:53So around now for the London Marathon, which will be on Sunday, increase carb intake to maximize those glycogen stores, which will keep you going.
02:02Drink regularly. Consider that electrolyte balance.
02:07On the race day, eat a good breakfast, but about two to three hours beforehand and this long acting energy.
02:14So oatmeal, bananas, toast with some peanut butter, a really good race day breakfast.
02:21During the race, remember to fuel, practice gels, energy chews when you're training.
02:25So you get used to actually taking that fuel in when you're actually running.