Category: Sport

Running seems fun, Right? And that’s why you signed up for your first race. 

You were sensible enough to buy sneakers and started practice running a week or two before the race and that’s when you see stars in the daylight. First 5K gifted you bristles on your feet along with asthma attacks (optional) and few other injuries, later you had to move with sore legs for at least a week. This resulted in either your poor performance in the race or worse, you weren’t even able to show up in the race.

If you are a beginner and want a better experience and fond memories of your first marathon race you need to start practicing and training months ago. Just remember to start with baby steps.  

Here are few tips for beginners:

Select footwear: 

Buy a new pair of shoes and socks. Be a bit more realistic if you are a novice in doing so and for advice from a runner or workers at shoe stores. Choose one that’s comfortable enough for running and large enough just in case of swelling. Shoes should be lightweight with a strong grip. Test them by running at-least 10 miles. If they don’t leave you with bristles and sore feet than that’s the lucky pair which will accompany you to your first marathon.

Be patient: 

Participating for the first time means you are high on motivation which is perfectly fine but doesn’t let that motivation turn into over enthusiasm. Process workout and training gradually. You are not an athlete already by signing up for a marathon. Your body will respond to work out in a certain way. So, you need to make positive changes in your diet, sleep patterns and training.

Listen to your body:

You are training for your sake and your body must suffer, so when it asks for some rest or treatment DO NOT ignore that. Throughout the training, regularly visit sports therapist (some hidden injuries would cost you big time). In a dialogue between your body and training, listen to your body first.   

Workout schedule:

You know the distance of a marathon race. You started off running on the first day and try to cover the same distance. The outcome of your tremendous effort will be epic. You’ll not be able to come home on your own two feet along with sore body for a couple of days.

Increase your mileage gradually. Start with running for 10 miles and then increase it every other day with cutback week once a month. 

Stay strong till the end: 

Make a list of all the do’s and don’ts about your exercise, diet, running, sleep patterns, shoes, clothes etc. and stick to it till you achieve your goal. You can’t afford trying new things in the race. Make yourself familiar with everything that is necessary for a marathon. Thake guides from former marathon runners and trainers and then stick to your techniques and style. 

Prepare yourself for the weather: 

Weather can be a hindrance if you are traveling to another state for the marathon. Prepare yourself beforehand for all such conditions. 

Remember that your dream is big and with big achievements comes big hindrances, don’t get perplexed by it because if you can dream big you can overcome hindrances too.

Preparing for a very long run like the Miami Marathon can take a lot of work and time. But if you want to be like Gladys Tejeda and win the marathon, then you should prepare adequately and focus on some of the best marathon tips listed in this article. If you follow these to the letter, you will be able to get the much-wanted results in no time!

Set the best, healthiest expectations

When you enroll in something like the Miami Marathon, your primary focus should not be on winning the event. Instead, focus on conquering the distance and doing whatever you can to establish your marathon fitness. Make sure that you build up a lot of muscle mass and learn when you have to stop. It will be a tricky thing to do on your own, but it can be worth it.

Taper the training process

If you want to be like Gladys Tejeda and slash the Miami Marathon, then you will want to run as much as possible during training. But you should know that it’s a lot better to stay fresh for the race day. You still need to run quite a lot during training, but the idea is to have strong legs and a body that’s ready for the challenge that comes during the race day.

Your body needs lots of carbs

Whenever you have a run that lasts over 60 minutes, you need to have around 30 grams of carbs each 30-45 minutes. A small snack during the run will give you the fuel needed to reach the finish line rather quickly. That being said, you need to dilute those carbs with water to get the best outcome.

Always read labels on the sports drinks and chews

In case you want to use gels, use a few sips of water with them to get the best results, so take the gels when you are close to the water stops. In the case of chews, split the chews packs between multiple fueling stops. The sports drinks are good overall, but opt for those that have less sugar, as this will keep the stomach in check.

Select the right pre-run meals

Sure, fueling during the Miami Marathon is crucial, but you should also keep in mind that the pre-run meals are just as important. You need to opt for foods that have lots of fiber and a low amount of fat. A moderate amount of protein and a high amount of carbs will also help a lot here as well.

Study the course and avoid stress

You will need to study the Miami Marathon course the best way you can. Download the course map and try to familiarize with it. The reason why you should do this is that you want to have a dedicated mental strategy. This will make it easy for you to break the distance and you can also figure out where you can fuel up during the race as well. Also, try to stay away from stress. Ease your mind and opt for activities that relax your mind and body. After all, this is a crucial thing to do before the race!

Add some walking intervals while running

Why does this matter a lot? Because walking intervals will allow your body to recoup a little bit. Walking for a minute during each mile is great because it enables you to recover from the strenuous situation. Plus, this is a strategy that most runners, including Gladys Tejeda, end up using all the time.

While it can be a bit tricky to prepare for the Miami Marathon, these are some of the best ideas you can use at this time. With the right approach, you will be able to become the best runner, so you should take all these amazing ideas into consideration. Use them adequately, and you will have no problem winning the marathon as you see fit!