Introduction
And so you have decided to run the Berlin marathon. Congratulations! The Berlin Marathon is not just the biggest and the most famous marathon in Germany, but there is also one of six WMM.
From this guide any runner from a novice to an experienced marathoner will have all the information, advice and tools required to successfully finish the Berlin Marathon, if followed accordingly. Whether you’re training or racing, our expert tips and advice will help you to succeed.
- Setting Your Goal
Before you embark on any kind of training the following is a necessity The first order of business, and this is to set a realistic and attainable goal for the marathon. Do you finish the race and want to find a better time or even get qualifying finish for another marathon?
Whether you should run or not depends on how fit you are, whether you have any experience running and the amount of time you have to train. Having an idea of a goal is going to help you to organise the preparation in the construction sense and will also give you something to aim for.
1.1 How to Choose the Right Training Plan
That’s why it is good to be in a training plan according to your abilities and your target for the marathon. So many of the programmes can be found on the Internet, there are paid and free programmes, and they differentiate according to level of difficulty; from novice, averagely experienced, to professional runners.
The elements of the training plan are Crossover, Adequate recovery, not just running weekly training volume, progressive training, speed work, and strength training. Just keep to it, as you should with all these tips, and make sure it’s as consistent as possible with your lifestyle.
1.2 Establishing a Base Fitness
If you are new to running, before planning a marathon training plan, it’s best to create a base fitness, so you don’t end up injured. That means that we build up our aerobic capacity and endurance, gradually.
Start by making walks and runs, and other cardio exercises that you can practice on a regular basis. Begin with shorter distances and progress the duration and intensity of your workouts throughout several weeks.
- Nutrition and Hydration
It’s important to get proper nutrition and hydration both for training and race day. Your body will be given what it needs to stay healthy and perform at its best with a healthy balanced diet full of carbohydrates, lean proteins and healthy fats.
During training try and experiment with different foods to see what works best for you and assists your recovery. Drink enough water and electrolyte rich fluids all through out the day.
On race day, four hours before you begin, consume a light and easily digestible meal. It’s best not to experiment with new foods or supplements in case you experience any unexpected digestive disruptions.
- Gear and Apparel
Buying some suitable training and race day equipment will help you navigate your race day more comfortably and with less stress.
The first step is to choose a good pair of running shoes that give your feet enough support what your feet need and cushioning. It’s important to get fitted properly by visiting a specialty running store.
Dress in moisture wicking and breathable clothes to keep your body temp regulated when you run. And don’t forget a hat or sunglasses to shield you from the sun.
3.1 Shoes and Socks
If you choose the wrong pair running shoes you are at risk of injuries and will not perform well, so choosing your pair properly is a must. Runners’ feet are all different, so look for shoes that fit your particular foot shape and run style.
Investing in high quality moisture wicking socks will also help to prevent blister and keep feet dry and comfortable during your sports training and race.
- Pacing and Race Strategy
At least for race day, you have to have some kind of pacing and race strategy in your head. If it’s your first marathon, start conservatively, don’t go out too fast from the beginning.
Divide the race into pieces by mile or kilometer and train on each part separately. How about walking through aid stations to get properly hydrate and refuel?
Find people surrounding you who also have the same pace in mind. Having people run with you can be motivating and make you keep a speed you want.
- Mental Preparation
Running a marathon is far more than just physical – it’s also mental. Get your mind ready by picturing the race, how you will look crossing the finish line, and what you’ll have to do to get through all that.
Try to practice positive self talk and tell yourself how hard the work and dedication you’ve given to your training. Split that race up into bite sized pieces and celebrate each and every little bit of progress.
5.1 Overcoming the Wall
When you’re doing a marathon you will reach a point where your body is fatigued, and your mind is telling you to call it quits. This is sometimes called “hitting the wall.”
If you somehow can’t prepare to overcome this mental challenge, think of inspirations, like the cheering crowds, in which to draw from or think of the cause you’re dedicating your run to making a difference. And learning how to be resilient will help you get through the grueling moments.
Conclusion
Running a marathon is amazing and the Berlin Marathon is a brilliant place to test yourself and feel the tick of getting over the end line.
It’ll always be train according to your plan, eat right, set your goals, get yourself mentally ready and get yourself the equipment. If you persever and do it then you will get to run the Berlin Marathon and you will enjoy the fantastic feel of having been able to.
