Training for a marathon can be extremely taxing on both the body and mind. That stress can be very rewarding if you train correctly, or very damaging if you don’t. I have put together a list of some tips to help women train for that 26 miles and 386 yards race without destroying your body in the process. While this guide is written for women, most of these tips can be applied just as easily to me. Now, you might ask yourself why you should take advice aimed at women from a man. Keep in mind that I have run long distance for over 10 years on competitive coed teams, and in college I trained under Coach Francie Larrieu Smith, a five-time Olympic team member and member of the National Distance Hall Of Fame. I’ve picked up a few things over the years.
Eat Healthy
Put simply, your body can only put out what you put in. If you want to perform well and avoid injury during training and racing, it is extremely important that you fuel your body with the food that you need. Seek the aid of a dietician if you are unsure what your body requires, as each of us has different needs.
In general hydration is key when it comes to maintaining a healthy body. It becomes crucial when you are doing anything strenuous with your body. Maintaining hydration will aid with recover after workouts, help your body from overheating, and help clean out the impurities in your body. The water you lose during a workout should be replenished as soon as possible, thereafter.
Cut Out The Caffeine and Carbonation
If at all possible, limit or completely remove caffeine and carbonation from your diet. Caffeine acts as a diuretic, which means that it will cause you to have to go to the bathroom more often and can lead to dehydration. If you don’t drink enough water, combining intense physical training and caffeine can lead to very harmful results. If you must have that cup of Starbucks or caffeinated tea in the morning, then please compensate with adequate amounts of water. Oh…have you ever had that little pain in your side when you’re running? Cutting out the carbonated beverages will all but alleviate that problem.
Get The Proper Equipment
While running may be one of the most inexpensive sports to participate in the right shoes are necessary to help maximize benefits and minimize injuries. If you haven’t already done so, take the time to visit a local specialty running store. Their staff can take a look at your feet, stride pattern, gait, and running regimen to help you find the right shoe for you. This may sound excessive, but believe me, the right shoe will go a long way in protecting your knees, other joints, and back. I learned the hard way…herniated disc at age 16.
If you don’t already have a quality sport bra, please invest in one. You will be running several miles a day and the support it lends is necessary if you want to avoid extreme soreness and discomfort. I have heard many a groan from women on the team who forgot, or didn’t wear, their sports bra for just one day. If you have an inexperienced male running partner, you might recommend that he seek support as well…running in boxers is just plain painful.
When you find the shoes that work for you, buy two pair. Shoes need about 24 hours after training to dry and provide the support you need. While one is pair is drying, run in the other pair.
Join a Running Club
Unless you enjoy the calmness and relaxation that comes with running in solitude, then join a local running club or group that shares similar goals as yourself. Running alone can be more dangerous than running in groups, and it is much easier to tell yourself, “I’m just going to skip today. I’ll pick it back up tomorrow,” when you don’t have others pushing you. If you would like to run in a group but are too self-conscious, join a beginners group or start one of your own. If you’re still against running in groups try to find a running buddy or two, anybody who can keep you motivated.
Layout Your Goals
Do you want to simply finish the marathon? Do you want to run under a certain time? Is there a weight you are trying to attain or maintain? Is there a body mass index you’re aiming for? Make sure you come up with some honest and obtainable goals that you can work towards. The focus and drive or reaching your goals will help you stick with training.
Develop a Training Regimen
Refer to running guides, physical trainer, or coach to develop a running regimen. A good regimen will be tailored to your specific needs. What works for one person may be harmful to another. We all have our own medical and athletic backgrounds. Not everybody will start at the same pace, so don’t worry about it.
Be Safe
You can never be too careful. Always run in well-lit areas, where bright clothing, and carry a whistle, mace, and cell phone on your person at all time.
Do It!
Now that you have the shoes, matching accessories, clothes, running partners, and proper diet, and training regimen, get out there and run!…or jog…or walk, whichever you need to do to get started. Everything may look good while wearing or on paper, but unless you put it into action, you accomplish nothing.
Don’t Overtrain
You should not train every single day. Once or twice a week, you should give your body they chance to rest. Overtraining is a surefire way to injure yourself and postpone any gains from training.
Modify Training if Necessary
If the training regimen is too strenuous on your body, then don’t stick to it like your life depends on it. Work with your resources to modify it in order to prevent injury. Don’t modify it just because you don’t feel like running today, but sometimes, a tweak can be necessary.
Have Fun! Do The Race!
After all is said and done, have fun. A marathon is very demanding, but is also very rewarding. It does not have to be punishment if you take the proper steps to make sure you are prepared for it. The closer it gets to race day, the easier it is to lose focus. Don’t let your nerves get the best of you. Get out there and have a good time. Although competitive, runners tend to be extremely nice and supportive people. Have fun!
