Essential advice from the team on everything from running your first marathon to how much time you need to take off afterwards. Plus what you need to bear in mind when buying trainers.

SUPPORT NETWORK

THE EXPERTS

INSTAGRAM@PHOTOGRAPHY_JWG

Jodie Goldsworthy is a UKA Coach with 12 years’ experience specialising in endurance running, and is passionate about cross-country running.

Dr Rhonda Cohen is a sport and exercise psychologist at Middlesex University, and the author of Sport Psychology: Optimising Human Performance.

Dr Juliet McGrattan is our resident health expert. She is the author of Sorted: The Active Woman’s Guide to Health. drjulietmcgrattan.com

Dawn Morse, the founder of Core Elements Training, has an MSc in sport and exercise sciences and teaches sports therapy courses. coreelements.uk.com

ASK US YOUR QUESTIONS!

Email womensrunning@anthem-publishing.com

Q I’m running my first marathon soon. What are your top tips?

A Firstly, set yourself a goal but make it achievable: this could be running the marathon in a certain time, or simply finishing it before the cut-off. When you plan your training, work backwards: your longest runs will be about two months before the marathon, and may take the best part of a day if you factor in eating, stretching and recovery, so get these in the diary first. Then be realistic about how much training you can fit in – three runs a week would be the minimum. Include one long run a week that builds up your distance, and one speedwork session. Always warm up with some jogging and dynamic stretching, and cool down with a jog and static stretching. Don’t get too hung up on training runs being done in a certain time: if you didn’t achieve your aim, reflect on what didn’t go well, write it down and move on to the next run. Cross-training is also important to build core strength. Get your body used to eating and drinking while you run. Try different running clothes to see what is most comfortable, and have a variety of clothes to take into account varying weather conditions on race day. And never wear something new on marathon day. JG