Debbie’s Top 10 Marathon Tips
Having recently completed the Chicago Marathon our Totley based Sports Massage Therapist, Debbie Grayson, has pulled together her top tips for preparing for a Marathon…
Despite facing injury, after months of preparation, Debbie completing the Chicago Marathon in three hours, 38 minutes and 33 seconds on Sunday 8th October - an amazing achievement!
Be prepared to give the time and effort the training needs. It will make your experience so much more enjoyable. It is a huge commitment.
Strength and Conditioning training is a must, especially for those of us getting a little older. I also recommend getting regular sports massages to help keep those muscles in tip-top condition.
Have a training plan but be prepared to be flexible as life and injuries often get in the way. Building up training time, distance and effort slowly is key. Be realistic about the time and days you can regularly commit. Consistency is key. Make sure recovery time and sleep are factored into your plan.
Personally, I enjoy having a coach so I have someone to be accountable to. Also, a good coach looks after you and your health. Rather than pushing you, they make sensible decisions and changes to your training plan as and when you need them.
Hit the hills. Not hard for us in Sheffield or the Peak. It's a great way of doing speed work in disguise, helps to develop glutes, hamstrings and quads and helps improve form. Hill work should be started gradually and build up slowly.
Practise your fuelling and hydration and test your diet ahead of long runs.
Enjoy your taper! (Tapering is significantly reducing the intensity and distance you run in the final few weeks of training ahead of the race.)
On the day, pace yourself. It's far too easy to get caught up in the excitement to start off fast and end up struggling later on. I personally run on heart rate and this really helps me to keep it controlled and ensures I don't tire too quickly.
Finally, when the going gets tough, smile and remember why you've chosen to run do this.
It's worth it!
If you would like to book in a Sports Therapy session in with our Debbie, please call one of our friendly team on 0114 235 2727!
