Preparing for a half marathon

Marathon season has started again! A marathon is an iconic 42-kilometre (42.195 kilometres to be exact) long race that demands the utmost from your body and mind. Whether you are a seasoned runner or a newcomer to the world of running, preparing for a marathon is a challenging and intense process. But with the right mindset and a well-thought-out training plan, achieving this milestone can be one of the most amazing achievements of your life. In this blog, we share tips, tricks and advice to help you prepare for your first - or next - marathon, so you are ready to run across the finish line full of pride and satisfaction.

When to start training?

When is the best time to start training for a full or half-marathon varies a lot from person to person. Are you a seasoned runner? Then you will be able to start later than if you are not very experienced. For less experienced runners, it is advisable to start about 5 to 6 months in advance. You should then really train 4 to 5 times a week. Is running entirely new to you? Then start a little earlier and build it up more slowly. This will reduce the risk of injuries. For the well-experienced runners, it is recommended to start the training schedule 12 to 16 weeks in advance. A training schedule of 4 times a week is also recommended for them.

Marathon preparation nutrition

When preparing for a marathon, nutrition is often overlooked. During training in the weeks leading up to the marathon, you don't need to do or change much in terms of nutrition. In the week leading up to the (half) marathon, taking the right nutrition is essential! Most runners know that carbohydrates are incredibly important. After all, this is the main fuel. Eat 6 grams of carbohydrates per kilogram of body weight five to seven days before the marathon. Increase this to 7 to 8 grams of carbohydrates per kilogram for three to four days beforehand. It is important to stop eating high-fibre foods, such as whole grain cereals, bran and high-fibre vegetables, two days before the (half) marathon. This will ensure that your bowels are less loaded when you start the race. In the two to four hours before the marathon, it is important to give your glycogen reserves a final boost by eating extra carbohydrates. 1 to 2 grams per kilo of body weight is advisable.

Which products to use to prepare for a (half) marathon?

Of course, wearing the right products is essential. Make sure you do not have to buy new shoes halfway (or even worse; just before the date of the marathon) because the old ones are completely worn out. Keep in mind that your shoes will last for at least another three months. Also try on your clothes regularly before starting the marathon. Is your clothing a bit too tight, does it chafe, or are the seams bothering you? Then go for other, more comfortable clothing. Check out all the aids Podobrace has available for runners.