Whether it was a New Year’s Resolution or just an item on your Bucket List, many people have decided that this will be the year they run their first marathon. The prospect of running 26.2 miles can seem daunting, especially at first, but if you train right you’ll be able to cross the finish line with a smile on your face. Today, we’re going to share five tips to help you run your first marathon (and to keep your feet healthy along the way!
1. Pick a Training Program – Since this is your first marathon, odds are 26.2 miles is going to be the farthest distance you’ve ever run. You’ll need to start slow and build up towards that milestone, and the best way to do that is by finding a training regimen. We’ve heard that people have found good programs on Pintrest, but you can also Google “marathon training calendar” to help find a program you like. Some programs can get you ready for a marathon in 8 weeks, but since it’s your first marathon it’s probably best to begin training as far ahead of time as possible.
2. Stick to the Program – This may sound obvious, but sticking to the program is essential to making sure you are prepared to go the distance. That being said, it’s unreasonable to assume that you’ll never miss a day of your program. Family and social events come up, but do your best to find time to get your run in. If you have to miss a training session, try to miss a shorter one, or tweak your program to make up for your missed run. Remember, you’ll only get out what you put in.
3. Don’t Overdue It – Don’t push yourself too hard if you find yourself unable to complete a run or too sore to run the next day. You might have to push through some discomfort on race day, but if you’re having pain in your feet or shins, cut your run short for the day. Rest, Ice, Compress and Elevate to help your feet recover quicker. Far too often we see patients who have suffered an overuse injury because they try to run too far or too many days in a row too quickly. This also relates to the importance of choosing a training program that gives you more than enough time to prepare.
4. Get the Right Gear – Your old running shoes might be alright for your first few running sessions, but you’ll be putting somewhere between 100-300 miles on your feet to train for your marathon, so it’s imperative that they are comfortable and protected. While you’re at the store, ask an employee if there are any other products they’d recommend. Most runners have lightweight shirts and shorts, and they put jelly on their legs and armpits to avoid chaffing. The last thing you want is to finish the marathon in pain because something other than your feet are sore.
5. Motivate Yourself – There will be good runs and bad runs during your training, so don’t get discouraged. Instead, find a way to motivate yourself each day. You know the best way to motivate yourself to run, be it a reminder on your phone or a sticky note placed on the bathroom mirror. Whether you’re running for a sick family member or just to get in better shape, always take time to remind yourself why you wanted to run a marathon in the first place. These positive thoughts will help you get out of bed and lace up your shoes on the days where all you want to do is stay indoors.