Do you want to run your first marathon this year?

Author: Jack Waitz.

The text is taken from Runner's World.

You may have already done away with a 10km or another shorter race, and is the desire for a bigger challenge like trying your hand at the marathon distance? Completing 42.2km on asphalt is challenging, but if you improve properly, I'm sure you will succeed. The desire to complete a marathon can be more than just a dream.

As I said, the desire to run a marathon must be there, but also the will. You must be aware that the training will be somewhat different from what you are used to when you train for shorter distances, and the will to complete the long trips is necessary. First and foremost, you need to run several miles each week, and in addition, long trips are the key to success.

The most important thing in a marathon is to utilize glycogen optimally, and this is what you get your body used to with just the longest long trips. Muscularly, it is also important to have hardened the body, something you do by doing the longer trips on asphalt from time to time.

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Running a marathon is about willpower, desire and training on long trips over a long period of time, as well as the ability to drink enough while running. You must be properly hydrated, and this you achieve by drinking regularly approx. every 20 minutes. Use a drinking belt, and practice this during training.

If you are in reasonably good shape, you need from 12 to 20 weeks to gradually increase the distance.

If you manage to run at least three to four long trips of 25-32km during the run-up, you have done your part to have a "nice trip" on the marathon day. Remember, - give the body a chance to recover after the long trips. Add quiet weeks during the training period.

The first long trips should go at a leisurely pace, and the most important thing is that you get to run far enough. When you feel that you have become stronger, you can feel free to "play" a bit - such as putting 10-15 minutes into your marathon speed in the middle of the trip, or ending the last 15-25% of the trip progressively faster. If you are more advanced and in very good shape, you can drive the last 3-6 minutes as fast as you can. Remember, however, that you should always start the long trips very calmly. You need time to warm up your muscles. It is not necessary to drive all the long trips on asphalt, just a few. The last long trip should be completed from 14-21 days before the race at normal long-distance speed.

One last thing: wanting something is not the same as wanting to, and it is important to remember that your first marathon should be a good experience, and something that you will do over and over again. Faster and faster every time.

Posted by: Jack Waitz

The article is taken from Runner's World

MONICA
GUTUEN

AMBASSADOR

Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious