5 marathon survival tips you need in your life

To help you when the going gets inevitably tough, here are 5 marathon survival tips you need in your life – trust us, you’ll be grateful come race day.

Hours spent pounding the pavement, swapping alcohol for lemonade at your weekly after-work drinks and as for the Saturday night out? Well, let’s just say the hair needs a wash: a long Sunday run without feeling like we’re going to puke is on the agenda. There’s no denying that training for a marathon can be a long, hard slog. But when you cross that finish line and wear your marathon bling for the first time, you’ll know that those sacrifices you made have been totally worth it.

1. Be realistic about your training plan

It’s always good to have a plan but don’t beat yourself up if you can’t stick to it rigidly. Remember you’re not a professional athlete and sometimes life can get in the way. You can fall sick, you may have to work late or you get invited to a wedding that takes up an entire weekend. Missing a couple of sessions is not the end of the world and it may be just what you need to allow your body to recover.

2. Set yourself mini-goals

Break down your marathon training into ‘mini-goals’ so that by February (if you’re running a spring marathon) or September (for autumn races) you can comfortably run 20 miles. Why not sign up for a half-marathon or 20-miler? Not only will these mini-goal races boost your confidence once completed and give you an idea of pace, they’re also an opportunity to practise your strategy before the big day.

3. Don’t skimp on sleep

Put simply, sleep deprivation can lead to poor performance on race day and also make you a grumpy sod to be around. Increase your mileage and shut eye becomes even more important to help you recover and stay strong. Aim to get eight hours’ snooze time a night then attack those training runs with the vigour and vitality that comes with feeling rested.

4. Think before you eat

You’re exercising more so you’re burning more calories, which means you can eat more, right? Kind of. While you need to fuel up, don’t think you can raid that cookie jar. Remember all calories are not created equal; opt for lower-GI foods such as sweet potatoes for slower-releasing energy, mixed with some form of protein to build your muscle. Your body and mind will thank you for it.

5. Find alternative ways to treat yourself

While that boozy night out may be a step too far, depriving yourself of all pleasure can lead serious case of race resentment. Save up the money you would have spent on nights out and treat yourself to that Topshop dress you’ve been eyeing up all week. Go to that yoga class you’ve been itching to try, or have a manicure. Smashed a half-marathon? You deserve a treat.