5 keys to preparing well for your first marathon
Brad Beer provides his five key tips to help prepare you for your first marathon at the Gold Coast Marathon.
It doesn’t matter what sort of shape you are in – if you’re injured you won’t make it to the starting line.
No matter what distance you’ve entered for the Gold Coast Airport Marathon on 6 and 7 July, it’s vitally important that you look after yourself over the coming month or so to ensure you don’t waste the training time you’ve already put in.
Firstly, make sure your footwear is in good condition; a pair of running shoes normally is good for about 600kms depending on your biomechanics and foot strike.
Mix up your surfaces. In order of preference go for grass, dirt, gravel, bitumen and concrete, but try to avoid concrete as much as you can.
Substitute a running session each week with a pilates, yoga or stretching workout.
After a hard session, elite athletes have an ice bath or an ocean swim and if it is good enough for them, then it is good enough for you too.
If you miss a training run don’t try to catch up, but actually drop back to where you were two days prior to the missed day.
Keep hydrated to make sure your muscles have the chance to function efficiently and always run in well lit areas to avoid trip hazards.
The best time to stretch is after your run while your muscles are still warm and loose.
When you begin a run, give your body a chance to work up to your goal pace or even start out with a walk to let your body get going slowly.
Pat Carroll and New Delhi Commonwealth Games silver medallist Michael Shelley offer more injury prevention tips on a terrific training video at www.goldcoastmarathon.com.au
And for those not running or walking this year, how about lining the various courses and cheering the participants along?
Construction works for the new pool for the 2018 Commonwealth Games are progressing really well at the Broadwater Parklands race precinct, but the event organisers are predicting a record crowd and ask that only competitors use that area on the race weekend.
They say the finish line area will function well this year, but it could get tight if too many people head there.
There are some great vantage points from Runaway Bay to Burleigh Heads you can watch from and I can tell you from experience that nothing lifts the spirits of a distance runner more than a cheer, a rousing bellow or a cheeky comment from the sidelines.
Steve Moneghetti is a four-time Olympian, Commonwealth Games gold medallist and Australian Chef de Mission and Gold Coast Airport Marathon Ambassador.
This year’s Gold Coast Airport Marathon race program will feature the full 42.195km Gold Coast Airport Marathon, ASICS Half Marathon, Southern Cross University 10km Run, Suncorp Bank 5.7km Challenge and 4km and 2km Junior Dash races.
Entries for the 35th Gold Coast Airport Marathon are open.