If you are thinking about getting ready for a marathon there are a few things you should know.  First of all it is going to take proper nutrition and training and running gear to reach your goal.

First you should protect the one thing that is going to carry you over the finish line.  YOUR FEET!  Get a proper pair of running shoes that fit your needs.  You may have high arches, pronation, wide feet, flat feet, etc… You can go to your local athletic footwear shop to be fit with a new pair of running shoes.

Second you need to find a training program that fits your needs.  It must have the appropriate training intensity and distance along with adequate training time to increase your distances.  There are many programs online from beginner to advanced but you can also hire a personal trainer to design an appropriate cardiovascular and strength training program that’s specifically for you.  The Great Wall Marathon in Beijing is a technical marathon. There is climbing, dirt trails, gravel roads, and steep inclines so you must prepare not only for the run but also for the environment you are running in.

Nutrition is the fuel to keep you moving, when you are training you will need to eat a majority of your calories from complex carbohydrates approximately 50-60%, also you need protein for adding or repairing muscle tissue.  It is smart to intake about 10-20% of your calories from a low fat protein source such as chicken, fish, or tofu.  The last  20% coming from unsaturated fats. Everyone’s needs are different; it is always smart to see a local nutritionist to find what is right for you.  
Sports supplementation is also assists in Muscle repair and recovery, joint support, adequate electrolyte and carbohydrate intake while racing, and overall health.

Hydration is as important as any of the above mentioned.  It is very important to drink approximately 6-8 oz. of water during your marathon training as well as on race day.  There are numerous health risks of letting your body become dehydrated.  You will have more energy for the race if you are properly hydrating, so make sure you prepare water or an appropriate sports drink for your runs.

Recovery is a key factor in marathon training. If you don’t give your body time to rest it won’t have time to recover and heal.  You must allow your body time to replenish and repair.  There is always rest days built into a running program and those days are just as important as the days of running so make sure to follow the program closely and don’t risk injury from overtraining.

Enjoy the run!  Have fun and be proud of all your hard work and dedication!  Good luck on your next run.

Cami Pipkin

Professional Fitness Coach

Human In Motion

www.humaninmotion.com.cn