Proper footwear is essential. Past Reggae Marathon participant Denise Dixon checks her shoes for comfort with the help of Western Sports assistant, Sikhandar Scarlett. - Contributed

On December 6, Negril will be invaded by marathon runners for the eighth annual Reggae Marathon.

Not only is it fun, but it's a great way to stay in shape. If you can't handle the marathon or half marathon, this year they have introduced the 10K, which is perfect for beginners. You don't have to be a marathon runner to participate in this year's marathon. Here are a few essentials for marathons:

Mental stamina: Persons who have participated in marathons before will tell you it's not about being physically fit, it's about having the mental stamina. Marathons can be viewed like the race between the tortoise and the hare, not for the swift, but for the strong.

But you have to be motivated to begin training and stay motivated to enjoy training and crossing the finish line.

Wear the right gear: Having comfortable clothing is essential. You should be cool and comfortable throughout the race. Proper footwear is also essential. Get a good pair of running shoes.

Nutrition: Eating properly is essential for any activity and for everyday life. For marathons, carbohydrates provide the fuel runners need. During half marathon training, 65 per cent of your total calories should come from carbohydrates, particularly complex carbohydrates like yam, potatoes etc.

Hydration: It's important to keep your body hydrated. That is key for Reggae Marathon, so the organisers have you covered. There will be stations at the start and along the route for runners to be hydrated with water and Gatorade.

Running pace: While there is a prize for the first person who crosses the finish line, finishing injury free is more important. Find the pace that works for you and stick with it. You can run or walk. The walk interval should be done at your normal walking pace, not a race-walking pace.

Stretching: gentle stretching is strongly recommended before and after a run. Stretching helps to prevent injuries.

For more information check the Reggae Marathon website at: www.reggaemarathon.com.

Pamenos Ballantyne of St Vincent and the Grenadines crosses the finish line to win the Reggae Marathon, in Negril in 2005. - File