Tips To Survive Your First Marathon

Marathons are becoming increasingly popular throughout the world. People of all ages participate in marathons and of different medical backgrounds. The London marathon numbers of participants are increasing every year. The marathon trend is increasing not just in the UK but, also around the world.

For example while just over 15,000 people participated in a marathon within the Northern American region in 1998, the amount grew to over 63,000 by 20121.

These events have different values for many people but often serve as the ultimate fitness goal for many.

Do You Have A Marathon Question?

Contact Now Jazz Alessi Through This Link, HERE.

PLANNING YOUR FIRST MARATHON? HOW TO SURVIVE AND THRIVE

There are some risks involved with marathon running2:

  • Low risk of sudden cardiac death has been associated with marathon running.
  • Previous symptoms related to coronary artery disease increases the chance for complications.
  • Women are at a lower risk for complications than men.

Jazz Alessi training his client Emma, an international marathon runner.

Keen to avoid marathon injuries, and start improving your marathon training?

Contact now Jazz Alessi through this link, HERE.

Empower Your  Marathon Performance With A Healthy Diet

You are what you eat.

Therefore, what you eat will have a major impact on how you will perform during your personal training sessions and the marathon.

This study4 explains that nutrition ensures an enhanced overall athletic performance, as well as provides for better conditioning of your body.

And here is why I advised in my earlier article why is best to  “Don’t Just Go on a Diet, Go on a Healthy Diet.”

TIPS TO SURVIVE YOUR FIRST MARATHON

With optimal preparation and the right precautionary measures taken, marathon risks can be greatly reduced.

Marathon running places stress on the heart and whole body.

Below, I share some vital tips to help you be prepared and lower your risk of injury complications and sudden risk of death.

Start Training Early

Starting to train for a marathon early on can be very useful.

This study3 tested the effects of early training interventions.

The study found a significant reduction in the risk for injury during the marathon.

Early and individualised fitness training programmes will prepare you both physically and mentally for the marathon.

Set Up Milestones

Milestones will also play an important part of motivation and preparation for a marathon.

My advice is do not simply aim for the marathon. Instead, set up smaller milestones to help keep track of progress during your marathon training programme.

Start small and then gradually aim for bigger goal – successfully completing the marathon.

Get Trained Through An Expert

While following a general fitness plan may be helpful in preparing a person for a marathon, training through an expert may be more beneficial.

As a fitness expert, and an elite personal trainer in London, I will provide you with the best personalised exercise and nutrition plan to ensure you are ready for the marathon.

Jazz Alessi training his client Emma, an international marathon runner.

 

Keen to avoid marathon injuries, and start improving your marathon training?

Contact now Jazz Alessi through this link, HERE.

Empower Your  Marathon Performance With A Healthy Diet

You are what you eat.

Therefore, what you eat will have a major impact on how you will perform during your personal training sessions and the marathon.

This study4 explains that nutrition ensures an enhanced overall athletic performance, as well as provides for better conditioning of your body.

And here is why I advised in my earlier article why is best to  “Don’t Just Go on a Diet, Go on a Healthy Diet.”

This is what my client Emma said about her nutrition diet plan.

“He has expert unique nutritional knowledge, and unmatchable experience, which can help any client. Jazz Alessi’s training method and his unique nutritional approach helped me to transform my athletic dreams into reality.”

– Emma Choli international marathon runner – 

Exercise

Consistency and exercise are essential factors helping you to improve overall stamina, endurance and your body conditioning.

Exercise helps to boost cardiovascular health and improves your muscle mass.

These all play a vital part in allowing you to successfully finish a marathon, as well as to reduce the risks during the marathon.

Believe You Can, And You Are Halfway There

Mental wellbeing plays just as important role in your performance in a marathon as your physical wellbeing.

Being mentally prepared means that you need to reach a comfortable stage where you believe that you can do it.

This will ensure you are properly guided and coached, to feel motivated to consistently continue your training programme and mental preparation to get you ready for the marathon.

Here is what Emma had to say about my marathon coaching methods.

“Alessi Jazz was born to train and he is 100% focused at all times.  He makes you believe that you are superhuman and through his unique personal training method he trains you so that you then believe you are.”

– Emma Choli international marathon runner – 

Don’t Freak Out

As the marathon draws closer, you may start to feel a lot of mental pressure and stress.

You may begin to lose some of the motivation. Perhaps, you may start to panic and “freak out”.

The marathon is a large milestone in your life however, it requires mental coaching and a lot of effort from your personal trainer side too.

Taking control through training and coaching and avoiding that “freaking out” is essential for succeeding.

Test Your Performance

There is no value in continuing with a training program if the progress toward reaching a goal is not measured.

Thus, if you are preparing for a marathon you must check up your performance regularly.

If your current training is not effective just don’t wait, seek help as adjustments may be required.

Take Power Naps Before The Race

When the race arrives, you want to be on the top of your game.

This includes feeling rested and refreshed.

For this reason, it is vital that you ensure that you take a few power naps just before the race starts – to refresh both your body and mind, and put you in the right mindset for successfully finishing the marathon.

Get Enough Sleep During Your Marathon Training Preparations

Sleep does not only play a role in avoiding accidents and overlooking mental health.

Proper sleep helps your body to recover from training.

Both physical and mental preparedness for a marathon depends on optimal sleep.

This study5 explains that sleep loss causes significant impairment in both physiological and psychological aspects related to athletic performance.

So, how do you think you will feel if you won’t sleep enough and recover well?

No brainer, huh?

Know Your Limits And Avoid Overdoing It

Every person has limits that should not be crossed during training programmes, and this happens to you too.

Going overboard can cause injury and impair your ability to participate and miss the marathon.

A person needs to be aware of their body and pay attention to signs that they are reaching their limit.

In such a case, exercise and training should be stopped, and the body should be given enough time to recover.

Take The Right Pre-Workout Shake Or Supplement

Pre-workout nutrition and supplements help to improve an athlete’s overall performance during a workout.

These supplements may also be useful in speeding up post-workout recovery.

During training sessions, pre-workout nutrition plays an important role, as reported by this study6.

Before the marathon, these supplements may also help to boost overall performance.

Keen to avoid marathon injuries, and start improving your marathon training?

Contact now Jazz Alessi through this link, HERE.

Wear Comfortable Clothes

What a person wears during a marathon has an impact on their overall performance.

Tight-fitting clothes can make the run uncomfortable.

Loose-fitting clothes with special technology, such as sweat-absorbing features, can make the marathon more comfortable.

Thus, a person should pay attention to what they will be wearing on the day of the marathon.

Get Properly Fitted Shoes

In addition to clothing being an important subject, shoes also play a role in athletic performance.

Many shoes provide special padding and other ergonomic features specially designed to provide added support for marathon runners.

Opting for the type of shoes that fit properly and provide adequate levels of support will help you to improve overall your performance during the marathon.

WHAT TO AVOID BEFORE YOUR FIRST MARATHON

In addition to ensuring certain precautionary measures and preparation steps are taken prior to a marathon, there are also certain factors to avoid.

  • Do not suffer from sleep deficiency close to the marathon. This will have a negative effect on your performance.
  • Ensure hydration levels are optimal to avoid dehydration during the marathon.
  • Avoid consuming too little food prior to the marathon to avoid becoming exerted of energy and stamina during the race.

JAZZ ALESSI – ELITE PERSONAL TRAINER IN LONDON

I am an elite personal trainer in Canary Wharf, London, who has helped many clients prepare for their first marathon.

I provide continual support, training, coaching and education to assist my clients in ensuring they are ready for additional marathons.

We are all different.

I am taking a personalised approach to support you to prepare for your successful marathon – whether it is your first or your fifth marathon.

I take into account your age, gender, body type, stress and activity levels, metabolism, injuries, health status and current physical abilities to name just a few things which matter when I create your personalised marathon preparation plan.

I use this data to provide you with coaching, a personal training marathon and nutrition diet plan that is suited for you.

I professionally support you to building the bridge from where you are to where you would like to be, ensuring you will go beyond any goals you have in mind.

Keen to avoid marathon injuries, and train effective and safe for your marathon?

Contact now Jazz Alessi through this link, HERE.

References

1 E. E. Van Der Wall. Long-distance running: running for a long life? Netherlands Heart Journal. 13 February 2014. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3931849/

2 S. M. Day and P. D. Thompson. Cardiac Risks Associated With Marathon Running. Sports Health Journal. July 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445091/

3 Multiple Authors. The influence of training and mental skills preparation on injury incidence and performance in marathon runners. U.S. National Library of Medicine. October 2013. https://www.ncbi.nlm.nih.gov/pubmed/23439344

4 W. Aoi, Y. Naito, and T. Yoshikawa. Exercise and functional foods. BioMed Central Nutrition Journal. 5 June 2006. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1526446/

5 Multiple Authors. Sleep and athletic performance: the effect of sleep loss on exercise performance, and physiological and cognitive responses to exercise. U.S. National Library of Medicine. February 2015. https://www.ncbi.nlm.nih.gov/pubmed/25315456

6 M.J. Ormsbee, C.W. Bach, and D.A. Baur. Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance. MDPI nutrients. 29 April 2014. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042570/

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You agree to hold harmless the owner of this site for any action taken on your own without consulting your medical doctor first by using the information on the website for diagnostic, treatment, or any other related purposes. This is not medical advice. If you are suffering from any illness, disease or ailments please contact your doctor first and immediately. 

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