How to Prepare for a Marathon?
The Singapore Marathon is a staple on the Singapore running calendar and is usually held on the first Sunday of December each year. If you are a beginner and planning to sign up for it, now is the right time for you to start training!
Read this blog to have a clearer idea before starting to schedule your marathon training.
Steps to Prepare for Marathon
1. Schedule and Follow a Training Schedule
2. Getting the Right Food and Nutrition
3. Getting the Right Hardware
4. Rest and Recovery
What to Do for Each Step?
Schedule and Follow a Training Schedule
- Come up with a training schedule 4 to 6 months ahead of the marathon.
- Beginners should ideally run regularly for at least 6 months before the big day.
- Aim to reach 50 miles per week during the training schedule
- Don’t increase the distance by more than 10% when building for weekly mileage.
- The main goal of building mileage is to finish a scheduled run successfully without running out of breath.
Getting the Right Food and Nutrition
- Eat a diet high in carbohydrates. Ideally, 60 to 65% of your diet should come from mainly complex carbohydrates while you’re training.
- Consume sufficient protein. 15 to 20 percent of your calories should come from protein.
- Get plenty of calcium. Calcium-rich foods includes collard greens, broccoli, milk, yogurt, salmon and cottage cheese.
- Stay hydrated and avoid consuming excess water. Excess water could dilute your blood and cause hyponatremia.
Getting the Right Hardware
- Get a high quality shoes that suits you.
- Running socks can prevent you from getting blistered.
- Get a heart rate monitor eg, smart watch. Aim to monitor your heart rate between 50 to 85 percent of your maximum heart rate (220 minus your age).
Rest and Recovery
- It’s important to take rest days into account when scheduling for your training plan.
- Ice down your legs especially shins, knee and soreness part after each run.
- Do dynamic stretches before each run and static stretches should only do after running.
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Shi Qi graduated with Bachelor of Physiotherapy (Hons), awarded by Anglia Ruskin University, UK. Certified Kinesio Taping Practitioner (CKTP®). She practiced as a physiotherapist in a Malaysian private physiotherapy center with a special interest in musculoskeletal and neurological rehabilitation. Her previous experience inspired her to combine active approach along with patients’ education to optimize the rehabilitation outcome in sports-related injuries and postural pain.
In her spare time, she enjoys swimming, singing, and playing piano.