By Roberta Geraci
With the London Marathon coming up in just over a month’s time, the time to train and fundraise is right upon us. Lattitude Global Volunteering has been participating in the London Marathon for several years now and this year has runners raising money for our youth development projects around the world. For those participating in a Marathon or Half-Marathon here are some tips to help you run faster and raise more money for your cause.
Training tips
Traditionally marathon training programmes have recommended three to five training sessions a week with ever increasing mileage. However , it is important not to wear yourself out immediately before a Marathon, as the body needs time to rest. Life’s fitness expert, Tony Gallagher told the Daily Telegraph “if you’re planning on a marathon, then you must get your long runs in. If you arrive at the start line and suddenly ask your body to run a third more miles than ever before, you’ll struggle.”
Nutrition & hydration
Eating well and making sure you are well hydrated are absolutely vital as you prepare for a Marathon. There are some excellent meal plans available for your training online and as nutritionist Karen Reid points out, it is especially important in the build up to the race to build glycogen (muscle carbohydrates) reserves. Reid states “more compact sources of carbohydrate - which you can get from sugary foods such as jelly sweets, Jaffa cakes and soft drinks - are a useful addition” in the days before a race.
Trainer George Anderson told the Daily Telegraph of the importance of rest and nutrition and highlighted that “running doesn’t make you fitter, or faster. It’s the body’s adaptation after the stresses of training that works this magic, and for this to happen well, you need the right nutrition and the right rest.”
Fundraising
Marathons can be a great way to raise funding for a charitable cause and at the same time raise awareness. There are lots of great ways to fundraise in the build up to a marathon to increase your donations but undoubtedly the best way is to ask as many people to donate as much as possible!
Using pages like Just Giving you can easily build a profile and show how much money you have raised against your target. Just Giving suggests some handy tips to raise your profiles popularity and in turn your donations. For example try adding the link to your page to your email signature or sharing your page on social networks like Facebook and Twitter. We advise giving as much detail about why you are running and what people’s money will go towards if they donate. Using specific amounts and examples of where donors’ money goes may encourage people to donate more towards your cause.
Equipment
There are hundreds of running gadgets, gear and clothing, which claim to help you maximise your performance. For example using running apps on your smartphone may help you track your progress, share your times with friends and even track your routes using GPS. any sites can help you find great outdoor activities and events to get involved with in training. While gadgets like these may help, nothing is more important than a good pair of running shoes and comfortable clothing. Make sure your shoes and clothing fit and are comfortable before the day of the race. The website Marathon Training Tips illustrates the importance of knowing your equipment inside out. “Wear your marathon gear in during marathon training runs. There should be nothing new on your body come race day. You want to know that everything works properly and feels comfortable.
The day of the race you may feel nervous, so it is important to get good nights sleep beforehand. Many people have different tips about staying focused like visualising the last 5 miles of the route in your mind, so that when you reach it you feel confident of you finishing.
One of the best and most common tips from people who have run marathons before is to make sure your name is displayed on your shirt. People cheering you on can offer real encouragement and a needed boost. Remember once the race starts don’t let the adrenaline take over, stick to your pace and your training and try your best!
Tags: Marathon, running
