Thinking of entering a marathon? Here is what you should know
RandMark chairperson and regular marathon runner gives helpful advice on how to prepare for and run a marathon.

Marathons are generally a distance of 42.2km which can seem tiring, however, with the correct training and state of mind it can be a memorable experience.
RandMark chairperson and running enthusiast Karin Bezuidenhout gave a few helpful tips for runners to keep in mind when entering a marathon.
Karin herself has been running for 15 years and completed two Two Oceans Marathons as well as a few Kaapsehoop Marathons. She noted these were her favourites, as they are very scenic and you don’t feel alone with so many runners running with you.
“I love to talk to people who are running around me at races, it just helps the kilometres pass faster than if you run alone in silence. Music and earpieces are banned and one can be disqualified if found running with them. Many runners train with earpieces and music, that is fine but then when you get to a race and can’t have the music it might affect you. The best advice I can give is to learn to run without music, that way race day isn’t so bad.
“A marathon is something one doesn’t take lightly. It is a far distance and I wouldn’t suggest doing this without having run a 21.1km race and probably more than one. A marathon is for trained runners, and this distance takes you further into your endurance zone,” she said.

She advised a 16-week training programme towards a 21.1km race and then another 16 weeks of training for a 42km race would be ‘sensible’.
“I would never pick a double-lapper race for a first race, I think the temptation to turn in when you pass that 21.1km point could be too tempting, weakening your mind’s strength which is also important,” she said.
To prevent injuries Karin explained correct training and distances with gradual progression is key. She noted you should increase your weekly mileage by 10% and always listen to your body; resting when you feel pain or fatigue. Incorporating rest days of one to two days into your training is also important to recover. Cross-training activities such as cycling, swimming or rowing can reduce the impact on one’s joints. To improve running efficiency it is important to do strength training two to three times a week, which also reduces the risk of injury.
“Proper sleep is also something I believe in. Your sleep needs to be of good quality and seven to eight hours a night,” said Karin.
She continued proper nutrition is crucial for both training and performance in a marathon.
“Food choices are always important as you need to correctly fuel your body for running so that you can tap into that fuel source while running and not ‘hit the wall’ during training and then on race day. Hydration is also a key factor, under and over-hydration can seriously affect the end of your run. Everybody’s nutritional needs are different. Experiment, listen to your body and adjust your nutrition plan accordingly.”
For clothing, she advised wearing comfortable attire that is lightweight and breathable. She noted running gear shirts and pants or leggings are best. Shoes should also be supportive, cushioned and fit properly which ‘can make or break your running’.
“You need to choose clothing that allows for a full range of motion, nothing restrictive and it shouldn’t cause any chafing. Test your clothing before a marathon by wearing clothing on long training runs to ensure it is comfortable,” she said.
On how to stay motivated Karin advised to be consistent when training and not quit on what you set out to do, unless you are injured.
“By staying committed one builds running character which builds a strong mind and in turn, makes you a strong runner.
“Your mind needs to be stronger than your body, what the mind decides is what the body does. This is an ongoing process that requires patience, dedication and attention to your body’s needs. Stay dedicated and you’ll be on your way to a successful and injury-free marathon training journey.”
For dealing with nerves she advised running with a partner your first 21 or 24km race. This helps keep your mind off the distance and keep you on track to get to the finish line.
“That’s why joining a running club is always advantageous, as there you will get this kind of support on race day. If you do run alone without support, have a plan on getting to certain distances at certain times with proper fueling and hydration.”
To first-time runners, Karin mentioned having a plan and sticking to your plan.
“Don’t overdo the first half of the race, hold back so that you can finish strong. You need to run according to your training pace and not somebody else’s pace. It is easy to get caught up in the hype of a race and run to keep up with friends or just other runners near you, don’t, you will just tire yourself out and you will find the second half of the race very difficult to complete. Go out easy and rather finish faster, keep something in reserve for the last part of the marathon.
“You either love or hate running; it’s food for the soul and a great way to de-stress, releasing hundreds of endorphins when exercising. I run early mornings when there is the least amount of traffic, and the air is still fresh and clean. My day is made by being outdoors and pounding the streets of Randfontein,” she concluded.