Running the 42 km (42,195 km) of a marathon is part of the projects of many physical exercise practitioners, even beginners. It is not something for all, but with careful preparation, it can be achieved, even when running is not yet part of the exercise routine. Step by step For the demanding and hard event that is the marathon, preparation is long. For beginners, around 5 to 7 months (sometimes more), before the date of the event. The essential is to keep in mind and observe every step of the way. 1.Prior assessment Individual previous assessment by a professional allows to identify particularities which will help personalizing the training program. This assessment includes the maximum oxygen consumption and training thresholds, as well as the running biomechanics. 2.Physical training program Following a well-structured physical training program, defined bearing the end goal in mind and adapted to the individual needs. A physical training program defined and monitored by professionals is always better , especially for beginners. Preparing for a marathon is not simply running until being able to cover long distances. It involves running tracks of variable distance and difficulty, with gradual increases, but also decreases and rest nearer the date of the event. Working strength and physical resistance is an inherent part, including different exercises to reinforce different muscle groups, as well as warming and relaxation exercises. On the other hand, it is important to implement recovery measures, namely with ice baths, cryosauna, and sports massage, among others. 3.Diet plan Understanding how to eat correctly and maintain a good state of hydration is also part of the training , all along the preparation and nearer the event. Therefore, it is necessary to adopt a diet plan taking into account the daily needs and the requirements of the training and the event. 4.Sleep Maintaining a balanced and regular sleep routine , which means sleeping a sufficient number of hours, on a regular schedule, and following sleep hygiene rules. 5.Psychological preparation It is also essential to consider psychological preparation , so that anxiety and emotions at the approach of the event and on the day don’t compromise the physical performance. 6. Equipment Sneakers, socks, T-shirts, shorts… the whole equipment contributes for a good performance. Look for running items. It is not a question of better or worse, but primarily what you feel most comfortable with. And naturally, not to debut only on the day of the event. Following through all the steps indicated is what will allow you to reach a level of physical and psychological preparation to be able to complete the event, with the lowest risk of injuries associated with running, which can be serious, or other harmful consequences for health. Choosing the running event Now that you know what to do all along the preparation, start by determining the place and date of the event that you intend to do. Defining in advance the marathon to participate in is fundamental to ensure that there is enough time for the necessary preparation. Moreover, you will also need time for analysing and organizing all that might be necessary and that will depend on: The place where the event is to happen; The weather conditions expected on that date; The geography and type of track; The specific logistics of the chosen marathon. And now… get to it! When the day comes Even doing everything the right way for as long as necessary, success is not guaranteed. When the hour comes, you really need to be up for the challenge. Not sure? Well, in most cases, there are shorter running events happening on the same day. Start with that. Other marathons will come. And you will get there. Author: Hugo Vieira Pereira At Hospital da Luz, the Sports Medicine Centre has available all the resources and professionals necessary to follow up your preparation. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
