Training and rest
The most important factor of all is appropriate training before the event. A marathon is a strenuous activity your feet and body are not designed to do automatically. Any long running challenge requires careful build up in the volume of training. A good training programme should be regular, build up over a suitable period and, crucially, also include rest days. Keep it in mind that rest days are as important for your marathon training as running days.
During the marathon - training tips for running
Listen to your body
On the day of the marathon, good pacing is one of the keys to successfully running a healthy race. Maintaining an even pace throughout the course will help manage your energy levels. Be steady and be positive. Don’t worry about other runners passing you at the beginning. It is best to start your race slower and ease into it; you can always pick up the pace towards the second part of the course.
If you are running to set a personal best, maintain your focus and check your pace per mile or kilometre. Stick to your training strategy and make sure to maintain appropriate levels of hydration and fuelling throughout the race.
Tips for every runner after the event
Food and drinks to end the race day
Eating and drinking might be the last thing you feel like doing after crossing the finish line. However, it is important to re-hydrate yourself and get some calories in to start the recovery process. Carbohydrates, like fruit, crisps, and energy bars, are great in replenishing glycogen stores. You don’t have to eat a lot, but eating and drinking right after the race will help you stave off any feelings of sickness and/or light-headedness.
Post-event shoes and clothes
After running 26.2 miles your clothes will be probably soaked in sweat. Therefore, it is recommended that you change into clean, dry, and comfortable clothes to maintain a stable core temperature. Your feet might have also swelled and increased in size. Some runners might unfortunately develop blisters or other minor ailments that might make their feet sore. A pair of looser/wider trainers or slides will provide the necessary room for tired feet to get you home comfortably.
Professional support
If you have any of the following signs and symptoms, particularly those that are persistent even one or two weeks after the event, we strongly recommend that you seek support from professionals such as podiatrists, physiotherapists, and GP, as soon as possible. The key signs and symptoms to look out for are excessive swelling, bruising, and discomfort or pain.
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