Top tips for marathon beginners

Thinking of running a marathon for the first time?  Here are some top tips for marathon beginners

Whether you’ve just started running, or have made the decision to enter the 2014 Leicester Marathon these are some useful starters to help you on your way.

Here are our top tips for how to approach your training, maximising your development whilst minimising the risk of injury…

  1. Start by making sure you have the proper equipment. The right shoes are of upmost importance, so go to a running specialist who can prescribe the best shoe for your running style. Good running clothing is necessary; pick high tech fabrics to help wick sweat, reduce chafing, blisters, and keep you cooler.
  2. Always keep a training log, noting down your training mileage and timing, as well as race distance and times. This can really help to boost your confidence and keep yourself on track to meet your targets.
  3. Ideally, you should be running 3 or 4 days a week, including a longer run, two short runs, and an easier recovery run. In terms of increasing speed, use one of your days to spend time running faster in intermittent bursts. Use another day to focus on strength by including hill running within your route. On your longer run, try to keep at a reduced, comfortable pace, enabling you to slowly increase your distance.
  4. Increase the miles you run by 10% per week; gradually increasing your mileage reduces the risk of injury, and the 10% increase keeps you aware of how close you are to your goal.
  5. Always have at least one rest day per week, in order to allow your body to recovery. Try to include a recovery week every month, in which you reduce your mileage.
  6. Try to fit in some cross training in order to increase your aerobic fitness – swimming, cycling and rowing are all good ways of doing this, reducing the pressure placed on joints by running but still allowing for development.

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