If the only marathon you’ve had lately is being horizontal through a few Game of Thrones series or if you run in your sleep, we asked a running expert for her top ten marathon tips to help you prepare for your next big race, however long it may be.
Running coach Annie Crawford, founder of Can Too, a not-for-profit professional running program where the proceeds go to Cure Cancer Australia, has given us the top ten marathon tips for beginnners right through to experience athletes:
- Believe in yourself: If you don’t believe in yourself just yet, surround yourself with people who do.
- Get in the zone: The mental journey in any training program is more powerful than the physical, so ensure you eliminate the negative self talk right from the start. This way you train the brain and the body to deal with the distance.
- Follow a program: Either find one online, or join a group with a great program to follow (e.g. Can Too) to help boost motivation and achieve your end goal.
- Train smart: Injury prevention is the key to success. To prevent injury, make sure your program incorporates core body strength, interval training and incremental distance running. Add in yoga or Pilates and cross training, rather than running every single day.
- Treat yourself: Reward yourself after making small achievements, every step of the way. Be proud that you have taken a step forward in achieving your goals. Remind yourself that your pace doesn’t matter – you are far faster than anyone sitting on the couch at home.
- Listen to your body: If you have a niggle that continues for more than a week, seek assistance from an expert early. Nipping something in the bud early will ensure you miss less training and get back on the track sooner.
- Slow and steady wins the race: Start slowly and come home strong. Remember to build your running distance each week, with a recovery week once a month.
- Enjoy the journey: The training journey is as important as the end goal itself. You will learn so much about yourself. Embrace the learnings! Embrace the tough runs, embrace the easy runs. Reflect on the difference and the power you have gained.
- Running is the key to sanity: The endorphins you feel while running are like a positive drug. Stick with running until the endorphins start working for you. You will love what you find. You will be happier, stronger and fitter than you had ever thought possible.
- Enjoy, enjoy, enjoy! Realise how lucky we are to be able to run, to get outside, and to see and feel the beauty in the world.
Since its inception in 2005, Can Too has raised more than $13.5m and trained more than 9,500 participants and they are on the hunt for their 10,000th ‘Can Tooer’ this year. To date, more than 95 grants funded by Can Too have gone to young researchers nationally across all fields of cancer research.
Registrations are now open for Can Too half-marathon or 9km training programs for this year’s Blackmore’s Sydney Running Festival in September and the Medibank Melbourne Marathon Festival in October.
To register for a Can Too program or to find out more, visit www.cantoo.org.au
Image: Kate Moss by Mario Testino