Run! By heart.

Preparations for the marathon should be done mindfully, not mindlessly. First of all, it is best to find a running coach, which you can certainly find in a nearby sports club or do a little browsing on the Internet. Under the supervision of a qualified expert trainer, you will practice safer and, above all, more efficiently. Progress is not only essential when it comes to the result, it is important for motivation. But if you want to practice on your own, find a good resource and arm yourself with gadgets to help you monitor your progress: smart watches, mobile or web apps, professional literature, and above all, start listening to your body. It knows.

No matter what distance you decide to run, we highly recommend that you follow these 5 essentials :

1. Equip yourself with good resources or a coach: this way you will avoid risks, from injuries to poor motivation. Don't let the initial momentum seduce you, so that you don't list an early burn out.

2. Make a running plan that will give you motivation and satisfaction. Keep a journal, either electronic or using a notepad, so you can keep track of your goals and track your progress. You are much less likely to miss workouts.

3. Take care of your health. Listen to your body, pay attention to the signs it gives you and don't be too brave. We recommend that you do a systematic check before starting, and do the same about
a week before the marathon.

4. Always follow the runners manifesto: warm up, run, stretch! You can also treat yourself to a massage if you feel your muscles need it.

5. Pursue a healthy and varied diet, with enough fluids and sleep. This is also one of the axioms that lead to success.

Just a tad bit more regarding the equipment. If you’re thinking of getting new running shoes for those winning miles, now it's time to do so. Remember, you will be running on asphalt, so they must have good cushioning and at the same time support the foot and take your individual preferences into account. This year we’re counting the 27th birthday of the marathon, yet we still meet some runners at the start line, who are wearing brand new running shoes.

The days of hight heat are ahead of us, so pay attention to the clothes you are wearing, make sure they’re suitable for hot weather. Use proper sun protection cream and don't forget about friction
(i.e. use some patches if needed), which with the humidity in the air can lead to annoying abrasions.