Fancy setting a real-life goal? Something that you will be so pleased about for years to come if you actually go and do it. Could it be as daring as climbing Mount Everest or possibly building a school in Africa? How about something a little closer to home that so many people enter into, do and never forget the elation of completing. How about doing the marathon!

Personal training expert and many times marathon runner, Helen Wilkinson, maps out the Top 10 tips that will prepare you for what is an extreme physical and psychological challenge:

Top 10 Tips

1. Look after your body. Visit your GP and get the all clear. It is worthwhile to have a medical check up whether this is your first marathon or if you are a seasoned runner. Eat well - good nutrition is essential to fuel your body for training. Follow a balanced diet with plenty of complex carbohydrates and consider taking a good multi vitamin supplement. Sleep well - make sure you get plenty of sleep and rest. This is when your body recovers and strengthens from the training you have undertaken. Drink lots of water (about 2 litres a day) and try to reduce your alcohol intake. This will give you the best chance of productive training and a good performance on race day. Get a deep tissue / sports massage as often as possible. This will help you to avoid any injury and ease out sore muscles, as well as aiding recovery it’s something to look forward to- a treat for all your hard work!
2. Get the right kit. The most important part of a runner’s armoury is their running shoes. There are specialist running shops and podiatrists who will be able to advise you on suitable footwear and remember the most expensive shoes are not always the right shoes. On race day your shoes should be worn in, but not worn out!
3. Get a training programme and beware of too much too soon. Beginner runners especially can encounter injuries if they set the bar too high. There are numerous books and magazines that give specific training programmes for all levels of running such as Runners World and Running Fitness. Choose the programme that is realistic for you, in terms of your lifestyle and time you can commit to, as well as your fitness level and follow it. Mileage is the key - your long run is the most important element of your training. It is vital to your success and will boost your weekly mileage which is important too. Remember you are training for distance above speed. Keep a running journal- logging your sessions, allowing you to keep track of your progress and mileage. It will also help you to keep motivated as well as highlighting any pitfalls. Commitment and goal; make a commitment to your training, with a goal in mind. Ideally start specific training 6 months before marathon race date. This means 6 months of commitment from yourself to yourself to achieve your goal! Have some idea of a time you would like to aim for as this will give you a focus for your training.
4. Learn how to, and importantly, when to stretch. Make sure you stretch after every session and especially after your long run. Stretching correctly can make all the difference - have a chat with a personal trainer or a physiotherapist regarding stretching regimes.
5. If you are unfortunate and experience an injury, seek advice ASAP. The earlier you seek intervention from a sports physician or physiotherapist the quicker they will be able to identify the cause of your injury and begin intervention strategies. Don’t blindly train through injury or illness as this will set you back even more.
6. Find a running buddy or join a running club for those long training runs. It can be of enormous help to run with someone else. Importantly on those wet, windy dark winter mornings when you would rather roll over in your warm bed the thought of letting a running partner down can be a great incentive to get up!
7. Discover cross training and strength training. This is an important adjunct to your training. Also if you are injured having access to alternative training methods that do not stress the injured area such as swimming, rowing or the elliptical cross trainer can maintain your cardiovascular levels whilst you recover from injury.
8. Increase your core stability. Athletes in the know such as Paula Radcliffe incorporate core stability regimes such as Pilates into their training. This type of training can greatly improve your running and help prevent injuries.
9. Gain race experience. This will break up your training programme and give you some indication of what to expect for the big day! It will help you prepare for the nerves, adrenaline and other race day emotions, as well as giving you the opportunity to practice your race day routine. Two or three races would be ideal, ranging from 10k to half marathons, but no longer and not within a month of the marathon itself.
10. Learn to congratulate yourself; there will be days when you feel like throwing in the towel when your runs don’t go to plan or you are injured. Running a marathon is a fantastic experience whether London New York or a local one and entitles you to membership of an elite club. Whether you are an elite or beginner runner, learn to pat yourself on the back.

photo credit: sergis blog