If this is the year you’re finally going to tick that goal off your bucket list, you need to be prepared
Running a marathon is an impressive feat that many dream of doing but only some complete. It takes determination, sweat, tears, focus and, more importantly, lots of preparation.
While each individual is different, there are basic things that every person taking part needs to consider before committing to the challenge.
Cork City Marathon 2024 Race Director Eamon Hayes has the following advice, whether you’re planning to do the full marathon, half marathon or 10k.
Be realistic about your training schedule
Plan around work and family commitments and holidays. Missing a few sessions won’t put you off track. The most important thing is not to panic. Make it work for your lifestyle, be it running home from work or taking the kids on their bikes while you run.
Find a running group
Having company will motivate you and you’ll pick up tips from your companions. Keep an eye on our social media channels for groups in your area.
Don’t forget strength and conditioning
Doing one core-building training session a week will improve your strength, posture, running form and, as a result, stamina. Bodyweight exercises are ideal, as they build strength and balance like planks, side planks, burpees, press-ups, squats, leg presses and split squats.
Fuel your body
Often overlooked, nutrition is a key part of training and recovery.
Stretching
Stretching after every run is just as important as the run itself in terms of recovery and injury prevention.
Listen to your body
Slow down or stop when something feels off. Include plenty of rest days, as they’re crucial to make sure you don’t over-train and pick up an injury.
Test your gear before the big day
Make sure you’ve tried out and are totally happy with your shoes, clothing, belt bags, energy gels, protein bars – anything you plan to put on or in your body.
Make a training schedule that you’ll stick to
A 16-week training plan for Cork City Marathon is now live on the ‘Runners Diary’ podcast and blog series by Brian Ahern and Damian Kenneally, which is also being shared on @corkcitymarathon social media channels. These will be helpful for first-time and seasoned runners in building up to race day. We will also have 12 week schedules available shortly on our website for the Marathon, Half Marathon and 10k.
Visualise
Imagine the finish line during your training and it will help you to keep going.
Try to enjoy the experience
You’ll have as many memories of your training as the big day itself and whether you’re doing a 10k for the first time or looking to improve your marathon time, it’s an incredible adventure!
