The Ultimate Guide to Marathon Running

If you're signed up to The London Marathon 2011 then you're training should already have started. Here The Ultimate Guide to Marathon Running, an essential magbook for anyone planning to run a marathon, shares its 10 essential pre-run tips.

1) Choose and plot your route. Check out your map and think about where you're going. If you have a set route in mind you'll a) be less likely to get lost b) have less chance of cutting it short and c) especially for female runners, you can tell someone where you're going.

2) Don't eat a large meal or a heavy snack before running. You won't have time to digest it and the energy it could provide won't reach your muscles in time. Make sure your last ‘main meal' is at least 1-2 hours before your run and try a small snack (a banana) with 15-20 minutes to go. Experiment with different snacks and food timing - everyone is different.

3) Choose the correct shoes. Many runners have a variety of running trainers, with a different pair for road, races and trail. Know your route and your session goal, and you can pick the right shoes.

4) Use one of the online mapping software programmes to plot run routes from your home or office. Print them off and keep in a file - you can then refer to them, choose your route and even keep track of your best times. You can set up a variety or short, long, on or off-road options. www.mapmyrun.com is one to try.

5) Check the weather and dress accordingly. On early morning starts or long runs, the temperature and conditions can change dramatically and you can find yourself woefully under - or over-dressed. One rule of thumb is to dress as if it's 10 degrees warmer than it really is and to start out feeling slightly ‘chilly'. A lightweight, breathable gilet or waterproof that you can stash in a pocket is a great idea.

6) Get a running buddy. The miles really do fly by when you catch up on all the gossip with a good mate. Arrange to meet a friend or group for an early morning or long run and you'll be much more likely to make it; especially when the rain is lashing the window and it's still dark outside!

7) Discover for yourself when is the best time to train. If you're an early bird (or you have children who get up at an unseemly hour), make the most of your early start. Or if you can fit a run in to your lunch hour, make good use of the time. You can also run to and from work - although a shower is preferable afterwards.

8) Stash bottles of water or sports drinks behind bushes and in trees along the route before you do a really long run. Just remember where you've left them!

9) Think about your post-run nutrition and get it ready before you head out of the door. There's nothing worse than a hungry runner and an empty cupboard. Try mixing up a recovery drink before you go out - ready immediately when you get back.

10) Make sure your iPod or MP3 player is fully charged. Finding you have a flat battery and can't listen to your motivating music will be enough to put you off your stride.

The Ultimate Guide to Marathon Running, a magbook, released by Dennis Publishing, is available now from the magazine stand at WH Smith, magbooks.com and amazon.co.uk for only £6.96.

March 2011