According to Leta Shy, Associate Editor for Fitness at PopSugar UK, ‘There are many things to love about the Nike Women’s Marathon — the female-positive message, the energy, and, of course, that Tiffany necklace — and the fact that it’s raised over $134 million for The Leukemia and Lymphoma Society since its inception makes it that much better. I had a blast at last year’s race, my first half, so as soon as Nike invited me to run this year as part of their 10th annual celebration, I’d already slipped on my training shoes.’ Following on from her latest stint in her running shoes, Shy gave us her wellness tips for running a marathon.
1. Uphill battle: While hill running doesn’t seem like a good idea for anyone’s wellbeing, Shy reckons it’s an essential part of your training if you want to succeed come marathon day. ‘Make sure you incorporate hill running into your training,’ she instructs. ‘You’ll have a much better time if you do. If you live in a flat area, up the incline on your treadmill (try this hill repeats treadmill workout) or seek out the steps.’
2. Prepare to wait: You may be all geared up and ready to go, but if you’re in the later corrals, you may have to factor in at least 30 minutes to an hour wait time after the official start. Shy notes, ‘I still recommend being there by the official start time, but knowing just how much of a wait you’ll have can help relieve stress, especially if you are feeling rushed and nervous that you’ll be late.’
3. Stay on the Right track: Shy asserts, ‘If you’re going to walk, try to stay on the right side of the course as much as possible. It can be dangerous for you and your fellow racers if you stop and walk on the left, especially if you’ve got ear buds in and can’t hear runners calling behind you that they are passing.’
4. Hydrate: Every marathon will provide hydration stations at various intervals throughout the race. However, when Shy ran her marathon, she ‘heard from runners in later corrals that some stations ran out.’ If you’re worried about this, Shy recommends that you bring your own water bottle or fuel belt for your run. Not only does this ensure you’ll be properly fuelled for the race, but you can do this according to your own schedule and pace. Shy adds, ‘Don’t panic if you come up to [a hydration station] that’s all the way on the left and you’re on the other side of the course; there will be another one on your right side.
5. Get your energy boost: ‘If you need an electrolyte boost, hold out for the sports drink tables at the end of each station,’ Shy notes. ‘Similarly, if you know you’ll be on the course for a long time or think you’ll need an extra burst of energy along the course, bring your own energy gels.’
6. Go to the toilet beforehand: You may not think you need to go, but nothing ruins your personal best like having to stop for a loo-break. Shy comments, ‘Take a bathroom break as you wait at the starting line — you have the time, and once you run past the long lines at the Mile One Porta-Potties, you’ll be glad you did.’
7. Choose the right group: Runners are organised by their potential finishing time, with faster people at the front, and slower runners at the end. A lot of people walk parts of the marathon but if you’re planning on running the whole way, Shy advises that you ‘sign up for one of the faster corrals — for example, the eight- or nine-minute miles — so you won’t get stuck in a walkers’ bottleneck.’