I'm an ultramarathoner - 5 things I would do now if I were running a marathon for the first time next year
It's essential to build a good running foundation if you're new to longer distances - here's how to do it
If you entered the ballot for the two-day London Marathon next year, you'll know by now if you’ll be pounding the streets of the capital. While the event is still a while off, it's essential to build a good foundation before you start training.
Susie Chan is a four-time Marathon des Sables finisher and the first European female to finish all three Badwater races - some of the most challenging races in the world. She also made headlines when she set the world record for the longest distance run on a treadmill in 12 hours. Today, she leads Tread classes at Peloton, taking thousands of new runners through their treadmill workouts.
It's fair to say she knows a thing or two about running a marathon as a beginner. We asked her for five tips for getting yourself race-ready, from the workouts to follow to the must-have kit.
1. Invest in a good pair of running shoes
You're going to be racking up the miles during your training, and the wrong shoes are a fast track to discomfort - or even injury. Susie recommends going for a gait test. This is a simple test to see how you run and determine the type of running shoe that would be best for you.
Remember to consider comfort and durability first, over colour or brand, when choosing the best running shoes for you.
Good socks are also essential for training, she says, as they'll protect your feet from the rain (when it arrives!), provide extra cushioning, and help prevent rubbing.
2. Find a training plan
The earlier you can start training, the better. Susie says it’s important to have a comprehensive programme so you can “build those miles gradually” and avoiding heading out too soon for a distance you're not ready for.
She recommends Peloton’s Pace Your Race programme, but there are other running apps, such as Strava or Runna, which can also create a fitness plan for you.
3. Prioritise strength training
By now, you probably know how important strength training is for women. It helps build bone and muscle mass, which is essential for staying healthy throughout life, but it also makes a real difference in marathon training.
Susie says doing even a simple weights workout twice a week can help prevent injury. That could be a dumbbell workout at home or a dedicated lifting session in the gym.
Pilates and yoga can also be beneficial for people training for marathons, she says, as they help strengthen your core and upper body, and improve mobility.
4. Treat your long runs as marathon practice
When your miles begin to stack up, treat it like a practice run for your event. You’ll start to learn what your body needs before, during and after a run, and the foods you can tolerate on the move.
“You’ve got lots of time in those longer runs to test things out for race day. Test out some nutrition and maybe the kit you’re going to wear on the day," she says.
There's no need to spend a fortune on running kit. A good hydration vest, a sports bra, and running shoes are essentials, though. If you like listening to music, a pair of exercise headphones can help you through the more challenging moments in your training.
When you give yourself enough time, you have the chance to experiment with all these things and work out what feels best for you.
5. Think about recovery
Rest and recovery are just as important as the miles when training for a marathon. “Sleep is a really great way to help you keep your body nice and fresh,” says Susie.
It's worth learning how to improve your sleep so you can get good-quality rest, even if you can't manage eight hours a night.
Nutrition is also very important, she says. Eat a balanced, high-protein diet to help you recover from your training, limit alcohol intake, and develop a good stretching routine to help release lactic acid. This can cause muscle pain.
