Getting Ready For a Marathon

marathon

Marathon is a personal challenge for most runners. It is either they want to test their limits or prove something that they can go an extra mile. Maybe a colleague has convinced them to join the race or they just want to lose some weight, be physically fit and healthier or they want to promote awareness for charity. Whatever the reason may be behind it, be optimistic and hold on it. Keep the motivation flowing for whatever that may come ahead, you are always ready and feel challenged.

How to get started?

Know your limitations. When you go beyond you limits during a marathon it can do you harm since you are more prone to injury. Consult your doctor before starting on any training programs.

When to start?

Start early. It is recommended that you should run on a consistent base distance for a minimum of one year before trying on any marathon training programs. A common cause of injury is running too fast and pushing beyond your limits. Try to practice on running for 20-30 miles per week constantly before starting on a marathon training to carry out body conditioning.

How to start?

Start small. Run few short races like 5 km., 10 km., or half marathons. These short races are a great way to you both physically and mentally before your first marathon. Choosing a First Marathon Marathons are low- key and quite races held on remote undeveloped urban areas to loud urban places with so many participants around thousands. In order for you to get used on to race vibes, identify which preferences will suit you. Run on few short races, cheer for a friend or you can volunteer on marathons. Choosing the marathon which is closer to your home can give you a “field advantage” since you will be able to run on a marathon while you are on a familiar road. Furthermore, when you choose a destination race, you will be able to rise up your motivation and improve more before the day of the race.

hydrating on marathon day

 The Four Building Blocks of Marathon Training

These are the most essential elements of training in marathon:

  1. Base mileage: Do build slowly your mileage weekly. Try to run 3- 5 times/ week
  2. The long run: Have long runs every week or up to 10 days so that your body can eventually adjust when you do long distance running.
  3. 3. Speed work: Have some tempo runs and practice some intervals because it helps you to sustain (cardio capacity).
  4. Rest and recover: After practicing, do rest in order to prevent mental burnout and injuring yourself.

marathon finisher

Base Mileage

Some marathon training range from 3 months up to 5 months. For those marathon beginners, they should have a goal to build a weekly mileage of 50 miles in 4 months before the race day. Doing 3- 5 runs in a week is more than enough since the majority of the run should be at relaxed pace. Try to practice running at a slow and easy pace. When you are building your base mileage, do not increase the weekly mileage or go beyond more than 10% in a week to week basis.

The Long Run

 The next step for you is to gradually develop a long run weekly. Do it once every one week or ten days then slowly extend a mile each week or if you can do twice a mile of the long run. When you reach the third week, go back a few miles in order to prevent your body from overtaxing or injuries. Like for instance, if you run 12 miles in a week, do 13 miles for the next week, then add some more and do 14 miles for the next but on the next week following that, go back to 12 miles again before you try to run 15 miles on the next weekend.

By doing so, you are running at a slower pace and gradually building confidence. It also helps your body to adjust if you are aiming to run on longer distances and it burns your fats for fuel. Maximum distance: Marathon training usually peek at 20 miles per long run. With the proper training and endurance, your body will be able to take advantage on how your body is shaped and the remaining is offered to the tapering period. The adrenaline rush you will feel during the race day and the cheers of the audience will serve as your support.

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