MOTIVATION What is your goal, What‘s your motivation? Win it (!) Fun Lose weight A wager To do a once in a lifetime thing Raise money You must be mad comments to the endeavour..silence.. Of course I’ll sponsor you Fantastic !! Great idea, I want to too
Plan for training times –Start at least 6 months before the race Medical tests (as required) –General health –Doctor with experience –Lactate test Costs for the Marathon –Travel / Hotel –Registration –Equipment PREPARATION
FUNDRAISING HAVE A PLAN –Set a Fundraising Goal: ($5,000) Total Amount Raised: ($14,070) –Start early –Ask BIG! Never feel guilty about asking PROMOTE YOUR MESSAGE –Educate your donors on cause (PolioPlus) Set up a web site Enable online donations (25% of our sponsors were via online payments) Email is the key - Dynamic links FOLLOW UP –Follow up with your contributors –Encourage last minute donations –Send reminder emails –Say thank you
TRAINING Plan your training –Personal Trainer –Run alone –…with spouse/partner –…with a running group Training time is more than the Marathon itself We trained (from End April to End October): –900km –Starting with 3hrs/Week –Ending 7hrs/Week –Total of 145hrs (add warm ups / stretching)
TRAINING Training is always possible –Every season –At any time –With any kind of weather –On holiday / on trips –With a full agenda –In a fitness studio / hotel Crosstraining –Plan and monitor your training
EQUIPMENT Proper shoes –At least two pairs Running gear / functional clothes –For every kind of weather –Only excellent quality Accessories –Pulse watch (GPS an option) –Drinks –Nip guard –Arm bands Advice from –Specialist stores –Other runners –Internet –Books & magazines
NUTRITION Drinks –2-3 Litres a day (not just beer) Carbohydrates –energy for your cells, tissues and organs –fuel for runners Dietary fibres Fats Proteins Reduce consumption of alcohol, nicotine, and caffeine
PSYCHOLOGICAL ISSUES ( MENTAL STUFF) Take it easy Don‘t listen to every story Gain your own experience Feel secure Recall your motivation Listen to your body If you train then it's a doddle I can do it!
THE FIRST HALF MARATHON Collect valuable experience How do I react in a competitive environment –With other runners –With spectators –With nutrition –With drinks –With hydration etc Time x2 plus 10% = Marathon time
THE FINAL BUILD UP No need to run a marathon The really long run (3.5 hrs = >30kms)
THE DAYS BEFORE THE RACE… Relax You‘ve done most of what you can do Don‘t try new drinks, food, shoes or clothes Rest 3 days before the race Enjoy the atmosphere Sleep well 2-3 days before the race Fill your body a week before the race –carbs / water / magnesium or Vitamins
THE BIG DAY – THE MARATHON Look after yourself – it‘s not worth overdoing it Keep your vision One step at a time Trust yourself and your achievements, you‘ve trained and are fit If you haven‘t slept well don‘t worry, your body can cope with more than you think Enjoy it!!
TIPS TO A FUN AND SUCCESSFUL FINISH. Start slow : be patient – save energy for later. Maintain a steady pace : Enjoy the race day atmosphere Enjoy limited refreshments : Do not drink at every opportunity. Eat safe : Do not consume anything before or during the race that you have not consumed during training - may lead to an upset stomach (unwanted stops at the portable restrooms). Carry energy gel : replenish carbs (glycogen) during the run. Conserve energy : Remember your goal. Don’t forget to stretch : treat your body to some good post-race stretching Plan ahead : Lay out your running gear the night before race day. Fan support : Positive words from supporters will lift you. Print your name - total strangers will cheer you on. Support others : encourage them - it just might be the lift they need.
Hello Manhattan Goodbye Pessimism: That‘s where we want to get to!
It‘s not just about you42.000 runners with the same goal… ….look at the two layers