23 First Time Marathon Tips To Help Ensure A Successful First Marathon
So there's a week or thereabouts to go to your first Dublin City Marathon. And today on the podcast I've got 23 First Time Marathon Tips to help you put the final touches to your preparation.
Preparation for marathon day is the key to your success and now is the time to focus in on the finer details.Everything you’ve prepared for could is dependant on how you prepare in this final week. Check it out!
Reader Bonus: Download your free copy of the “23 First Time Marathon Tips Checklist” in PDF here.
Links From The Show
* Hydration Calculator
* Hydration & Physical Activity - American College of Sports Medicine
* How To Taper For DCM
* Interesting Article On Carbohydrate Requirement
* Belleek Marathon Challenge on 12th November - Check it out!
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Last week on the show we spoke about how to taper for Dublin City Marathon. This week we'll take a look at what to do the day and night before, the morning of, and during Dublin City Marathon itself.
It's all about building habits and the more you practice this stuff the more automatic it will become. So use this coming week to go through your routine top to toe.
Here's a few things I'd recommend.
#1 Don't Make Any Major Changes
Second guessing your preparation will likely be detrimental to your performance so keep it positive and don't make any major changes this week. - Stick to the plan.
Focus on the results you want to achieve and stay in a positive expectation of achieving that. Visualise the time you want on the clock and imaging celebrating as you get over the line.
#2 Get Extra Rest This Week
Don't take on any major physical work this week. Get out and do a couple of 2 or 3 milers by all means but don't do any more than that.
Mental demands like studying or heavy mind stuff in work chews up glycogen too so keep it simple this week. Get about 8 hours of good quality sleep per night is good. Catch a few zeds during the day too if you can.
#3 Organise Your Support Peeps
As I mentioned in last week's show, organise your friends and supporters to be at a particular mile markers in the race to back you up with food, drinks and spare socks and top.
This could be especially important as you enter Clonskeagh and into Miltown. It's is kind of like no man's land and if you're going to feel the pinch it's likely to be here.
#4 Stay Away From Alcohol
This is a bit of a no-brainer, right? At least I hope it is. I know some runners that think drinking a couple of pints or bottles the night before is no harm, and you know I just don't get that.
Alcohol has no positive effect on performance, in fact it is known to negatively affect performance even in small amounts. Alcohol will not help you get where you want to go so leave it out until after you finish.