Distance Running – Marathon Running – Before you decide to run in a marathon, you must get in a training program. This program can help you to build up more strength in order for your body to endure what you have to deal with.
You have to prepare in advance; there is no way around it. The steps below will outline for you the proper course of marathon training.
Since training for a marathon can cause you to be exhausted, it is crucial to see a physician first, even before you start the training program. Training for a marathon is strenuous, and you must be up to the task. If they recommend that you are not in shape or you have some injuries, you may not be able to do it.
However, if you get the green light, hide these ads, you must start by stretching every day. Stretching can help you to get your back and hamstrings strong. The muscles in your abdominal area also need to be strong and firm.
Your body has to be strong enough in order to do marathon running. You must also get plenty of rest and maybe some extra shut-eye. Keeping yourself hydrated with water and eating right can help you keep your body in check.
Adapt to a schedule and stick to it. On the weekends, incorporate long runs. You will have more time and plus, you will be able to run slower. You need to make sure that you cover the entire distance.
When you are training, do it for no more than 15 miles and three days a week. When you are running, you can do it for no less than three miles and no more than six miles. You don’t want to overdo it as you’re training.
Having a schedule for marathon training is crucial. For those who are just starting out, having a schedule serves as a guide for them to follow.
However, it is recommended that beginners have been already running for at least three months. They should be running at least 15 miles per week. Make sure that you get approval from a physician before you start.
Basically, runners do some type of training at least six days a week. Mondays are usually designated as a day of rest. It’s important for you to rest your body in order to prevent injuries. Overdoing it can trigger pain and injury to the surface.
For the first day of the marathon training program, you would do some warm-ups. You would also run, but you would do it at a reasonable pace. Then you would cool down and do some stretching exercises. This activity is done two days out of the week, leaving a day in between the two days to do something else.
The next day starts out with warm-ups again. Then start running at a pace that is comfortable for you. Once again, cool down and do some stretching exercises.
Another day, you will incorporate cross-training. This may involve swimming, elliptical or biking. You would do this for no longer than 45 minutes (a half-hour at the most). However, if you are not feeling up to it, then you can skip it and take another day of rest.
The next day, you would engage in a long slow distance run. You would run however many miles you have set. Take your time and don’t push yourself as you are running.
Pace how you are doing by how you are breathing. You should not have any problems breathing and you should be able to talk in sentences while you’re running.
On the sixth day, make your short runs easy for you to finish. You should feel comfortable at the pace that you are going while you’re running. Doing this will help loosen and relax your muscles.
In between training and running, take breaks and walk. You can also stop and replenish your water or sports drink. It’s a good idea to follow this routine for at least 30 days. You should follow these steps for at least a month before you run or walk your marathon.
Also See Other Chapters Inside….
Long Distance Running
Selecting Running Shoes
Potential Running Injuries
Other Ways to Stay Injury Free
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