The top tips for first-rime runners!
6. Run on the right terrain and topography.
Treadmills are great during cold or rainy days, but chances are you’re not running your first marathon on a perfectly even surface. You should expect hills, declines, and uneven surfaces. In order to make your first marathon go as smoothly as possible, train on terrain that is similar to the race course.
7. Have a pre-run meal with plenty of carbs.
Simple carbs are easy to digest. Your body can break them down for quick-access energy, which is what causes sugar rushes. This surge of energy might not be ideal when you’re trying to get kids to behave, but it can be great for a run. A small snack of simple carbs and protein about 1-2 hours before race time can work wonders. Additionally, feel free to consume extra carbs the night before. This is the perfect time to indulge in a yummy pasta dish, such as this One-Pot Caprese Pasta, or this Shrimp and Spinach Pasta.
8. Practice drinking and eating on the run.
A marathon is a very long run. So long, in fact that most people need to refuel at some point. The easiest way to do this is to drink a sport drink that works to both hydrate and refuel. There are cleaner alternatives to traditional sports drinks. Many sports brands also sell gels, gummies, or candies you can munch on the run.
9. Find a warm-up routine that get you going.
Don’t start your run with a sprint. Instead, let your muscles warm and loosen with a few minutes of brisk walking or jogging. Alternatively, you can find a dynamic stretching routine to help your muscles get going. Read about different types of warm-ups and which one might be right for you.
10. Stretch after every run and incorporate one long stretch routine per week.
Stretching after your run is even more important than warming up. The repetitive movements of running causes your muscles to tighten up. They contract and shorten. Excessive tightness can lead to cramps, a decreased range of motion, and a propensity towards injury. After each run, make sure to stretch your quads, hamstrings, glutes, calves, and shoulders. We recommend these 10 Essential Stretches for Runners. Additionally, you might benefit from incorporating a long stretching session once per week. You can do this with a yoga class or by following stretching videos at home.
