When and How to Start Running Training
If you run already, you are ready to start adding miles to your weekly run. If you do not run, start out slow and gradually work your way into a routine of weekly running. About one year required time if you do not run and about four months of training if, you do. Timing is crucial when you plan to run your first marathon.
Running a marathon takes time to build up to distance. You cannot just go out there and think you can run 26.2 miles off the bat. Since starting a running schedule calls for adding miles to your run weekly, end you first week at 2 miles. The next weeks after that add one mile a week until you reach twenty miles a week. You may have to stay at the same miles one week depending on your body condition.
Some very important tips to remember when training for a marathon are your base training period, building mileage, strength building, speed training and the tapering time. In the weeks leading up to the marathon run and knowing what to do in the days before the marathon run are important facts for all runners.
Weight training should be a part of the training to help build upper body strength and lower body conditioning. Abdominal weight training supports the back. Plan for an every other day weight training program. On days, that you weight train; run after the weight training session. Weight training two to three times a week and running four to five times a week. You pick the days, but only allow two rest days for one given week.
Running four to five days includes rotating long and short runs. You should have two long runs every week with two short runs alternating between days. Your body needs to rest between long runs and this way you still run daily but allowing for rest with short mile runs. Never run four long runs in a row. Your body needs rest if not it wears down and will not recover without ceasing the run in order to recuperate.
Always stretch and loosen up your body before running or weight training to prevent injury. After your run you need a cool down of a slow run winding down to a walk, this makes a great cool down after an intense run. This type of cool down helps the muscles relax and prevent cramping. While running remember to drink plenty of water to keep you hydrated.
Now that you have established a running base, you now start training for the marathon. It starts four months before race day. This is where you will start building up miles to reach a goal of 30 miles. Since you have developed a base of twenty miles a week for a base runner, you now take steps to build up endurance and raise your carbohydrate intake.
Keeping up with the long and short runs still apply when training in your last four months. You now need to start adding more miles to your run achieving a goal of a t least 30 miles. Thirty miles is the realistic goal for the marathon training even if the run is only 26.2 miles long. This will also be your starting period for speed running and building more endurance.
Heart monitors may help you with your long runs and running the recovery runs. This monitor gives you an idea if you are running to fast or to slow for what type of run you are running. The type of run needs to be run the way they are meant to be run, not running at the required heart rate for the run can defeat your running schedule you have set.
A training routine consists of a hard week and an easy week. This helps build endurance and allow the body time to rest while still training for the run. Following this schedule will help you build up running miles while performing weight training as well. Do not try to be the clock by training less time than what you need; this could cause injury resulting in an end to your running.
In the last weeks leading up to the marathon you will start tapering off, running will still be done, but at different intervals than what you have been doing leading up to this point. You are now getting ready for the race, which starts in one week from the tapering off week. Here is where your body stays ready for the run, but has a little rest from the long stretches of distance runs.
The day before the race is a short run. The night before the race, you need to have at least eight hours of sleep, wake up fresh, and do a little stretching to loosen your body up. Eat a good breakfast while drinking plenty of water. The race you have trained for as arrived. Eat a little snack thirty minutes before the race and drink water up to fifteen minutes before start the run. Try to stay off your feet as much as possible before the start of the race. The race is here, everything you worked hard for this last year. Take your place and start your run, do not start out like gangbusters, start out at a moderate speed and work up to the speed you trained for in this marathon race.
