Training for a marathon is both fun and exhausting. It is an exciting time where you get to push yourself to the limit and see what your mind and body are capable of. Many people think that running is the only thing you need to do when you train for a marathon. However, a lot more goes into training. You must also focus on nutrition, cross training, and recovery. Believe it or not, these can make the difference between a good race and a miserable race. Here are the three most important things to do before your marathon.

1. Eat Well

Nutrition plays a big role in how your training, and eventually your race, will go. Stick to clean, unprocessed foods to fuel you before and after your runs. It’s tempting to indulge more since you exercise so much, but sticking to healthy carbs and lean proteins makes a big difference in how you perform. You’ll feel less sluggish and not put on extra pounds from too many unhealthy foods. Eat sweet potatoes, quinoa, and steel cut oats for carbs and enjoy plenty of chicken, fish, and grass-fed beef. Healthy fat sources like eggs, avocados, and olive oil are also important. A healthy mix of these three macronutrients will make your miles go by a lot faster!

2. Recover Properly

After all of the running and cross-training, it’s important to spend time recovering. Be sure to schedule rest days every week. Those days are a great time to do yoga or extra foam rolling. Be sure to stretch after every run. Foam roll every day, especially after you cross train. This is the best way to avoid injuries and reduce post-workout soreness. Another important aspect of recovery is sleep. Your body must recover from the strain you are putting on it, so make sure to get at least 7 hours of sleep every night while you are training. It might not seem important, but it makes a big difference!

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3. Cross Train Consistently

Cross training is the key to success when you train for a marathon. Strengthening your muscles will ensure that you will not get injured and also make you a better runner – you’ll become faster and more efficient. Simple bodyweight exercises like squats, lunges, push-ups, planks, and sit ups are perfect. However, always make sure you are doing these moves with proper form. Your goal is to get stronger and not get injured and hastily running through some bodyweight work can easily lead to an injury. These moves will also make recovery easier.

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Training for a marathon takes more than just a running plan. It’s important to eat well, recover, and cross train. Track your food intake and make sure your meals are balanced. You can also use apps to help you stay on track with cross training. A new app that is available for Pre-Order is the VAY Fitness Coach App. It tracks your movement when you do bodyweight exercises and lets you know if your form is correct. It’s a great way to prevent injury! Finally, be sure to invest in a good foam roller and download some soothing music to play while you stretch and relax. Putting all of these pieces together will help you train well and run a great race!

What are your best tips?

Regards,

VAY Sports