How can I best prepare for a marathon?
July 11, 2022 | 30,00 EUR | answered by Claudia Rothwiller
Dear sports medicine doctor,
My name is Luisa Herrmann and I am planning to run my first marathon in six months. Although I have been regularly jogging and have also participated in some half marathons, a marathon is a completely new challenge for me. I am 32 years old, work full-time, and have two young children. I want to make my training as effective as possible in order to prevent injuries and prepare myself optimally for the race.
Currently, I run three to four times a week, covering approximately 10-15 kilometers each time. I would like to increase my running performance without overexerting myself and keep my training varied. I am aware of the importance of nutrition and would like to know the best way to eat during the preparation period. I am also concerned about potential injuries, as I have had knee problems in the past.
What specific training sessions and training plans would you recommend to prepare me optimally for the marathon? Are there any specific exercises to strengthen my muscles that I should include in my program? What nutrition recommendations do you have to increase my performance and have enough energy during the run? How can I best prevent injuries during the preparation period and during the marathon?
Thank you in advance for your support and advice.
Sincerely,
Luisa Herrmann
Dear Luisa Herrmann,
I am very happy that you have decided to run your first marathon! This is a great challenge and I will do my best to help you in your preparation.
First and foremost, it is important that you gradually and consistently increase your running volume to prevent injuries. Since you already jog regularly and have participated in half marathons, you already have a good foundation. I would recommend varying your running sessions by incorporating interval training and tempo runs in addition to your regular long runs. This will help improve your speed and endurance.
To strengthen your muscles and prevent injuries, I recommend incorporating strength training into your program. Especially your core muscles, leg muscles, and the muscles around your knees should be strengthened. Exercises like squats, lunges, planks, and Russian twists can be very helpful.
When it comes to nutrition, it is important that you eat a balanced and healthy diet during the preparation period. Make sure to consume enough protein for muscle building and carbohydrates for energy supply. Before the run, opt for complex carbohydrates to have enough energy. During the marathon, you can use isotonic drinks to balance your electrolyte levels.
To prevent injuries during the preparation period and during the marathon, it is important that you listen to your body and pay attention to warning signs. Make sure to incorporate enough rest periods to give your body time to recover. Stretching and foam rolling can also help prevent injuries.
I hope these tips help you in your preparation for the marathon. If you have any further questions, do not hesitate to contact me. I wish you success in your training and in the marathon!
Best regards,
Claudia Rothwiller
