Marathon Training Tips
Training for a marathon takes time to build your body and comfortably run 26.2 miles without wearing yourself down. This type of training requires dedication and working your body at least four to five days a week. Before you start training for a marathon you should have basic training and running of up to twenty miles a week. If this proves to be the case, then training for the marathon starts three to four months prior to the actual marathon race.
If you do not run at all, you will need to start out slow and work your way up to about twenty miles a week. This is prior to training for a marathon long distance race. Running is very healthy, but started slowly while adding about ten percent increase in miles a week to your weekly run until you reach your goal is the proper way to increase your distance. Exhaustion is not a healthy way to run a marathon long distance race.
Two things to consider before you set out to train for a marathon race are, the distance and do you have what it takes to train and discipline yourself. If you can say yes, then you are ready to start training to become a marathon runner. The dedication to training for a marathon takes time and energy.
A simple training routine requires a slow increase in long running miles, weekly totals that show increase and ability along with knowledge of injury prevention. Many months of intense, training does not help you win a marathon; you need to work at it slowly while gaining distance until you reach the desired mileage. Speed training as some call it, does not always train you the best way, running is a gradual workout and requires a moderate pace.
The number one thing to do before you start training for a marathon is to speak with your doctor and schedule a check up to ensure your healthy and can beginning a workout of this type. Marathon running increases the heart rate and your doctor performs tests to ensure your health qualifies you for this type of running.
State of mind plays a big part in training and running in a marathon. The only person you will be listening to is yourself. Self thought and encouragement from within you makes a marathon runner. Your inner motivation helps with training for the long run. Flushing out the daily distractions and dealing with everyday responsibilities cannot distract you in your training for the marathon.
A proper diet and nutrition prepares your body before and during training. Carbohydrates during training helps your body perform better and reduces the risk of draining your body of needed carbohydrates. Healthy foods and carbohydrates of about 60 percent of your total calories build your body during training. Avoid high fat foods as much as possible.
Hydrating during runs with water for runs under an hour and a sport drink for runs over an hour to keep the body hydrated at all times. Before, during and after the run, always have plenty of water or sports drink. Do not wait until you are thirsty, hydrate many times during a run.
Work on building your upper body with weight training, training cuts down on stiffness and fatigue in the arms, neck and shoulders during a run. Weight training for the lower body helps loosed the leg muscles and builds strong hips and quads. Abdominal workouts build strong muscle and helps with protecting the back from injury with long runs.
Weight training helps with fat burning leading to a lean body, burning fat and metabolizing glucose results from strength training. Bone protection with weight training strengthens the muscles and promotes bone regeneration lowering the risk for injury. Remember when weight training to hydrate your body with water to prevent dehydration that can cause muscle cramps.
As with any training program, you need to warm up before a run of any distance. To get ready for the daily run, loosen arms and legs to ensure muscles are loose and limber enough for the run. Schedule weight training before the running session and always weight train every other day while training.
After a weight training session and a running session remember to do some cool down routines, even if it is a slow walk after running, do not just stop, without cool down a body could be subject to injury. Cool down allows the body to gradually relax after a running or weight training session.
The week leading up to a marathon race needs precisely the right amount of training days, nutrition and rest. The rest period requires at least eight hours of sleep. This helps the body rejuvenate for the next day. Proper diet of non-fatty foods and snacking before and after a run helps the body replenish what is lost during a run. Along with hydration of the body, you need to drink the right liquid for the miles you plan to run.
The day of the race, get eight hours of sleep uninterrupted. Eat a proper breakfast and drink plenty of water. Relax or walk around the area to loosen up your body. Do not run until the time of the race. Most trainers recommend staying of your feet as much as you can to rest the body. Drink fluids up to about fifteen minutes prior to running the marathon. Food consumption ceases about thirty minutes before the race. You are now ready to run a marathon.
