Running can be a difficult sport for most beginners, but it can be a very therapeutic form of exercise. Running builds character, develops mental resilience, and leaves runners with healthy endorphins, more commonly called a “runner’s high”. With that in mind, running the Beirut Marathon would seem like a great way to improve your exercise game and challenge yourself to get out of your comfort zone.
Running is not easy, and athletes dedicate so much time to perfect their technique. Moreover, they must fuel their bodies and train continuously in order to reach the day of the race in top form.
It doesn’t take a lot of preparation to get in top form. With the marathon taking place in three weeks, there are a few things that you can do in order to run through it without stopping to catch your breath.
Two to three weeks prior, it is best to start running in order to get your body adjusted to the activity; that’s because the first week of running is always the hardest. Once your body is adjusted, you will start getting the runner’s high and will start to feel much better. Go at your own pace and run as far as you can but progressively increase the speed and distance with every run.
Running a marathon successfully is not just about running; hydration, nutrition, and sleep are essential factors that influence a runner’s performance. Three days before the marathon, cut out all the junk food and sugar as they limit your performance. Instead, eat balanced meals that include carbohydrates, proteins, and healthy fats. A sample meal plan would be hard boiled eggs and toast for breakfast, grilled chicken with vegetables for lunch, a mix of almonds and walnuts as a snack, and a Labneh sandwich for dinner. In addition, it is essential to replenish your body by keeping it hydrated and well-rested, aim for 2 to 3 liters of water per day and 8 to10 hours of sleep each night.
On the day of the marathon, eat a healthy breakfast and make sure to stop eating three hours before the start, and stop drinking water one hour before the race.
And finally, music – do not forget your earphones. Most of the time, it is a good playlist that gets runners to complete seven kilometers without really feeling the pain of it.
If you’re up for a grueling challenge, this is how to prepare yourself to run the marathon in the most efficient way. Best of luck to everyone participating!