TOP 10 Tips for Completing a Marathon from ACE

Here is ACE's (American Council on Exercise) TOP 10 tips for completing a marathon:

1. Get in shape
Make sure that your muscles and tendons are ready to handle the added stress of a high-volume running programs.

2. Slowly increase your mileage
Start with not more than 10km and increase your mileage by 10-15 per cent every week.

3. Vary your training
Be sure to follow a speed-work or hill day with a lighter training day or a rest day.

4. Slow down for long runs
Your pace for distance runs should be 30 seconds to two minutes slower than your average training pace.

5. Rest
Give your body enough time to recover from long, hard runs (24- to 48-hour time between runs is when your body repairs and replenishes your muscles and gains strength).

6. Wear proper running shoes
Support your feet with appropriate shoes because a runner's foot hits the ground about 1,500 times per mile (1.6km) while absorbing two-and-a-half to three times your body weight each step.

7. Dress appropriately for the weather
Choose clothing and socks that wick away moisture and keep your skin dry.

8. Adjust your diet
Figure out ahead of time what food and fluids work best for you as fueling before, during and after your run is essential to prevent a lack of energy.

9. Stay hydrated
Start every training run well-hydrated and try to consume water or sports drink containing electrolytes every 10 to 15 minutes if possible.

10. Stay focused and positive
Run with a relaxed and positive mindset. Focus on your goals and how good you feel after completing it.