Tips for a successful marathon

The marathon is the ultimate goal for many runners, but it’s not something you can do just like that. We are happy to provide some tips & tricks to get through the 42.195 km in one piece. ​​​​​​​

Training 

• Begin training for a marathon only if you have been running regularly for a long time and can do a half-marathon without difficulty. 
• Plan on a period of 3 months for the marathon training itself. 
• It is essential that you build up carefully, with a long-distance run each week at an easy pace. This stimulates fat burning and trains your body to cope with fatigue. 
• During the rest of the running week, you need other types of training: speed runs, Interval training, Hill training, etc. Ensure you have enough “speed work” to maintain your maximum performance and improve it if possible. 
• Take part regularly in races covering a shorter distance (5-10-21 km). In these, you can focus on speed and it helps you build confidence. 
•  For experienced runners with the aim of improving their times, it is advisable to train for a minimum of 80 km per week. If you simply want to “run the marathon”, you will need to reach 40 to 50 km per week.

Tapering 

• Reduce your training substantially in the last two weeks before the marathon, so that you will start the race refreshed and well rested. If in the third week before the marathon you have trained for 100 km, it is sensible to lower this to 60 km in the second week before the marathon and down to 30 km or less in the final week. 
• Stop running in the last three days and focus instead on resting and preparing mentally (see below). By tapering off your running, you can improve your performance by 1.5%. 
• Be sure to maintain your speed during the last two weeks.

Mental preparation 

• Draw up a good race plan based on your past performance. Visualise the route in advance and be well prepared for possible pitfalls, such as the excitement at the start and the fatigue that sets in during the last 10 to 15 kilometres. 
• Stay calm and believe in yourself. If your training period has gone well, you can do it! 
• Resolve not to stop, even if your legs are tired, because you will regret it later... If you don't feel well, you obviously have to stop. If need be, you can always stop at the water stops. It is worth stopping for a moment to eat and drink instead of spilling half your sports drink while running. 
•  Click here for some mental exercises that can help while running

Extra marathon tips: 

•  Don't make the typical marathon mistakes. 
• Be sure to avoid exhaustion. 
•  Prepare properly for the race day!