Runners are naturally interested in participating in a marathon, on the one hand, they want to prove that they can do it, on the other hand, they want to try to come to the finish line first. However, before trying to participate in any kind of marathon, it is necessary to develop a training program aimed at strengthening endurance and strength and preparing the body to perform such a feat without risk to health. If you plan on participating in a walking or running marathon, it is imperative to start preparing in advance. The following guidelines will help novice runners prepare for the marathon.
Before embarking on a training program, consult your doctor. After all, even minor marathon distances of 5 or 10 kilometers in length require not only good physical shape, but also an ideal state of health. You must know your limits. A marathon is not a morning run around neighboring houses. This is a much greater risk that you must understand. Therefore, do not immediately make your goal a classic marathon distance of 42 km. Start small.
The choice of the first marathon
Marathons range from small races on the roads along the city to large-scale outdoor races with the participation of spectators and tens of thousands of runners. To understand which kind of marathon is closer to you, take part in several different short-distance races. Encourage a friend or neighbor to run with you for company. If it’s more pleasant and easier to run along familiar roads, choose a marathon that runs near your home. This will give you a psychological advantage.
1) The main run
Most marathon training plans range from 12 to 20 weeks. By the way, novice marathon runners should strive to increase their weekly run to 80 kilometers four months before the day of the race. Three to five runs a week is enough. The vast majority of these runs should be done at a relaxed pace. You have to run at such an easy pace to have a conversation.
2) Long distance running
Your next step is to create a weekly pancake race plan. Jogging should be done once every 7-10 days, increasing the distance by 1-2 kilometers every week. Every 3 weeks, reduce running by several kilometers so as not to overload the body and avoid injuries. For example, you can run 20 kilometers in one weekend, 21 in the next, then 22, and then another 20 before moving on to 25 km on the fifth weekend. Running these runs at a slower pace than usual builds confidence, allows your body to adapt to longer distances, and teaches you to burn fat as fuel.
3) Work on speed
Preparation for the marathon includes this mandatory element in the training program. It increases your aerobic abilities and makes your jogging experience easy and enjoyable. Tempo and interval training are the most popular forms of speed work.
Interval training It is a repetitive short-distance run alternating with rest when you are jogging. That is, after warming up, you run a few kilometers at maximum speed, and then proceed to an easy recovery run. After resting, go on to jogging again.
Pace Training longer than interval. It continues in the range of 6-16 km and runs at a fast pace. In addition, it adapts your body and brain to heavy physical exertion for a long time.
4) Rest and recovery
Rest days mean no running. They allow your muscles to recover from hard training and help prevent mental exhaustion. The greatest enemy of any aspiring marathon runner is injury. And the best protection against injury is rest. If you can’t wait to do something active during the days of rest, then cross training is a good option. Cross-training can include walking, hiking, cycling, swimming, yoga, weight lifting, or any other active activity.
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