The Philadelphia Marathon is more than just a race. With tons of entertainment and a sense of excitement and pride flowing through the entire city, it’s a fun-filled weekend celebration—especially for all the runners participating.
If you’ve always wanted to get in on all the action of the race but hesitated, we don’t blame you; running 26.2 miles can be intimidating. However, with a bit of dedication and training, you’ll have no problem crossing that finish line.
Here are a few training tips to help you get one step closer to running and finishing the Philadelphia Marathon in November.
Start Early and Go Slow
Starting your training as soon as possible is a major key to running a strong and successful race. The Philadelphia Marathon takes place on November 19th. If you commit to training a few months before that, you’ll have more than enough time to prepared your body to cross that finish line.
However, don’t go full force and try running 20 miles on your first training exercise. To avoid overworking your body and any potential injuries, take it slow and start by running one to five miles a day. Once you get used to five, bump it up to ten miles a day, then 15, then 20. This will make sure you don’t push your body too hard and will help you get used to long-distance runs, which is a must for any marathoner.
Don’t Just Run
The Philadelphia Marathon is a race, but you shouldn’t just be running to prepare. Core and strength exercises should be a part of your training, too. Core strength stabilizes your body when you’re running so you stay on track. Also, it’ll help you maintain your form even when you get tired.
Above all, having exceptional core strength makes your body stronger and reduces the risk of injury and muscle cramps. So, add planks, crunches, and flutter kicks to your training to build your core strength and set yourself up for success. Running and doing core strength workouts every other day is the ideal place to start.
If You Need to Recovery, Take Time Off
While it is important to be consistent with your training, you should always put your wellbeing first. If you’re aching, injured, or just aren’t as motivated as usual, don’t run through it! Instead, take a bit of time (a week or so) to rest and recover.
When your body is overworked, you run the risk of making those aches and pains worse. Overtraining may even lead to serious injuries that not only affect your progress but your overall heath as well.
After a few days of rest, you’ll be energized, confident, and more motivated to resume your training.
Hydrate and Fuel Your Body Properly
You can have the perfect marathon prep plan and the best running shoes and gear, but if you don’t hydrate and fuel your body properly, you can forget about crossing the finish line.
To keep yourself from hitting a wall during training, experts say you should consume at least 60 grams of carbohydrates per hour. To do so, keep some fruit or an energy bar on hand when you’re running long distances.
You also need to make sure you’re drinking enough water before and during your workouts to stay consistently hydrated. The more water you drink throughout your training, the better and more energized you’ll feel.
It’s Time to Hit the Pavement
Running and finishing the Philadelphia Marathon isn’t as challenging as you think. With these training tips, you’ll have no problem kicking your body into gear and crossing that finish line. If you haven’t already, sign up for the marathon now!