If you want to run for a marathon, we have some expert tips for you. Read on to find out about healthy marathon training.
So you have signed for the upcoming marathon with your friends and are thinking about what you have gotten yourself into as you are not a professional runner. Well, you are bound to feel nervous after the realization that marathons are exhausting at a physical level. Therefore, you require a detailed schedule to train yourself before the big day.
It is said that preparing yourself for the marathon is no less than a marathon in itself. The aspirant needs to put dedicate a few hours daily for practice and running. We give you basic steps to keep in mind before you start preparing for the upcoming marathon.
Your training should start at least two to three months before the final day. People take even longer to begin their training. You should take strength training with workouts like Pilates, ball exercises or anything that builds up your resistance and not grow new muscles. You should stop it a week before the marathon as your muscles need adequate rest and rejuvenation for the event.
You need to start clocking your mileage. Even if you start slowly in the first week, try to extend your run by a mile every week and then two miles per week after building some stamina. A good marathon training could be increased by at least 10% every week. You could take some days to recover as well.
It is not necessary to run strenuously for seven days a week. You could train for four days and take a break for three days a week to recover. Several types of research back up this technique. So don’t be hard on yourself. Just train smartly to ace the marathon.
It is essential to practice long runs regularly so that you are prepared to run for a longer time. Experts suggest that the length of your run doesn’t matter if you are new to running. The trick is to run slow but steadily for 2.5 to 3 hours in one go. You are advised to take short walking breaks in between to retain your energy till you finish your run.
As you need to train and focus on your running, you should eat carbs to stay healthy and energetic. Also, your body needs energy drinks, lots of water during those long hours of training. Eating carbs would energize your muscles, and a healthy helping of protein would help in muscle repair too.
Finally, with proper rest and a healthy mind, walk towards your start line. And you shall nail your run!
