Marathon Preparation: Navigating Your First 42k with the RWP Run Club

In our live podcast yesterday, we delved into the marathon journey, specifically targeting those gearing up for their first full marathon at the Bull Runner Marathon on February 18, 2024. The session was a beacon for over 90+ participants, offering a blend of shared experiences, personal advice, and communal support. It was a reminder that the marathon journey is as much about the community as it is about individual perseverance.

Tapering is often misunderstood, with many equating it to a complete cessation of activity. However, it’s about strategically reducing training volume while maintaining some level of intensity to keep fitness levels optimal. Sleep becomes a crucial component during this phase, often termed as ‘sleep banking,’ to counteract the pre-race jitters that might disrupt rest as the race day approaches. It’s essential to adhere to your regular workout schedule, albeit with reduced volume and intensity, to aid in recovery and ensure you’re in top form on race day. The temptation to squeeze in one last rigorous session can be strong, but trust in the tapering process and your coach’s guidance is paramount.

Carb loading is a critical strategy employed in the days leading up to the race, aimed at maximizing energy reserves. The recommended intake of 10-12 grams of carbs per kg of body weight might seem daunting, but it’s backed by solid research indicating its effectiveness in enhancing endurance performance. This nutritional approach is pivotal in staving off the dreaded ‘wall,’ a phenomenon often encountered when energy reserves are depleted. Proper carb loading ensures that your body has the necessary fuel to sustain performance throughout the race, transforming the marathon experience from a daunting challenge to an achievable feat.

Read here - New Horizons in Carbohydrate Research and Application for Endurance Athletes

Tim Podlogar1 · Gareth A. Wallis1

Race day nutrition and hydration are about meticulous planning and timing. Starting with a carb-rich meal 3 hours before the race, followed by a strategic intake of energy gels and consistent hydration, ensures that your body remains fueled and hydrated. This regimen is crucial in maintaining energy levels and preventing the decline in performance. It’s a delicate balance of replenishing what’s used without overloading, ensuring that every step towards the finish line is as strong as the first.

• 3hrs before - load on carbs eg. Bread, peanut butter & banana

• 30mins before - 1 gel (or whichever you practiced)

• 1 gel every 30mins

• Sips of water every 2-3k

• Drink water every 5k

• 1 salt stick every hour or 2 depending on your practice

The golden rule of ‘nothing new on race day’ cannot be overstated. Every piece of gear, every bite of food, and every sip of drink should be familiar to your body, having been tested during your training. The introduction of new elements on race day can lead to unforeseen complications, potentially derailing months of preparation. It’s about minimizing variables and ensuring that your race day experience is as controlled and predictable as possible, allowing you to focus solely on the run.

The journey to and through your first marathon is a profound experience, marked by personal growth, physical challenges, and the support of a like-minded community. It’s a testament to the human spirit’s resilience and the collective power of runners united by a common goal. As you embark on this journey, remember that every step is a step towards a greater version of yourself, supported by the wisdom, encouragement, and camaraderie of your fellow runners.