Time to prepare for the Rock 'n' Roll

Thousands will be in Raleigh for the annual race. For many, it will be their first marathon.

Training for such an event isn’t easy, but it can be done.

The key is getting started on a training program, said Jemissa Van Hoy, a runner who works at Fleet Feet Sports in Raleigh.

“I think you need at least three to four months,” she said. “You need to have a good base.”

Another tip – get a good pair of shoes.

“A proper-fitted shoe that’s going to meet the needs of your body and your gait,” Van Hoy said. “Different people have different needs.”

If you’re a female runner, a bra that fits properly is key.

“We all need a good sports bra, whether we’re an A-cup or D-cup, it doesn’t matter,” she said. “A lot of women don’t know that added benefit until they get fitted for one.”

Hydration and nutrition are just as important when running a race. A water belt may be something to consider, said Van Hoy, who advises runners to also consider nutrition options that can replace electrolytes while running.

While competing in a marathon, runners should not run in cotton apparel and socks, Van Hoy said.

“You can get blisters and irritation on your feet and chafing on your body, which is kind of like a carpet rug burn,” she said.

Spandex or polyester are good choices, along with merino wool for socks, Van Hoy said.

In the end, getting active is a great idea.

“They’re being healthy, trying to get their life on a healthy track,” Van Hoy said.

The Rock 'n' Roll Marathon and Half-Marathon is on April 13 and will benefit the V Foundation for Cancer Research. WRAL is a sponsor.