Thursday, 6 October 2011
Liverpool Marathon And Race Day Tips For First Time Marathon Runners!
OK Guys I just thought I'd give you Marathon virgins a few tips on how to run your best race!
Count the miles down instead of up , start at mile 26 and work your way down, subtracting the miles instead of adding them really has a positive effect on your mind.
Don't race 26.2 miles all in one go, split it into nice easy to chew mile segments, concentrate on one mile at a time. Take your lap time each mile and work to achieve your desired pace just for that mile. This helps you stay in the 'NOW' and help you avoid thinking ahead and worrying about what might or might not happen later on in the race.
For the first 10 miles it should feel like your holding yourself back, if you feel like your trying really hard and your breathing is labored or raged BACK OFF your going too FAST!
Listen to your body, does your planned race pace feel right on the day, if not adjust to what feels right!
Most seasoned Marathon runners will tell you the race starts at 20 miles, this is very true, you MUST get to that point in good shape.
Think like your driving a car with a limited fuel supply, to get to your destination you MUST conserve as much energy as possible. Stay relaxed but focused, avoid tension in your face-shoulders and hands, no clenched fists please!
Don't worry if you see other runners sprint off at the start, run your own race, keep it controlled!
KEEP GOOD FORM
As you tire remember to keep good posture, run tall, hips and chest pushed slightly forward.
Don't let your hips drop back [Arthur Lydiard called this sitting in a bucket] as this will cause you to land to0 far in front of your G.O.G and slow you down as well as increasing the pounding to your body.
Remember to take your gels and take regular sips of water at every station.
THE LAST 6 MILES
Think of your favourite 6 mile training course, not so far to go!
Now is the time you must by strong, keep pushing, keep thinking just how much this will mean to you at the end of the race!
Keep ticking the miles off one by one.
Mile 26, almost there, job almost done!
Smile at the start and smile at the end, enjoy it, this is a special day!