When it comes to marathon running, athletes have their work cut out for them. Unlike the standard workout that will require a few days per week that include a couple miles of running plus some strength training, getting ready for a marathon will truly test your mettle. Unfortunately, some people are ill-equipped for the journey and could expose themselves to injury if they’re not careful. To make sure that doesn’t happen, consider the tips included in a new report if you’re training for a marathon.
First, you’re going to need to get into a zone where you’re running around at least 35 miles per week in the months leading up to the race. This is easier said than done when you’re just starting out, but one way that you might get yourself into this headspace is to not place so much focus on running the same distance each day. Not only is this exhausting, but it doesn’t really get you ready for 26 miles if you’re only going 7 per day.
Instead, try to have one weekly run that goes a medium distance, a few that are somewhat short, and one run that you really pushes you to go as far as possible. Maybe that means you run 12 miles one day, then 7 miles, than a few days of four or five miles. Over time, take away from the shorter runs and add to the longer one so that you’re getting into the habit of taking these lengthy runs in stride. You should also take one day a week to push your speed rather than your distance to find out how far you can go and to ready your body for more intensive strain.
As the race day gets closer, you’re going to want to start getting your body back up to the best shape possible, and that means foregoing runs of 20 miles or more as the race draws to just a couple weeks out. Keep exercising, but don’t push your body as much as you normally would, as you’re going to need that energy when it comes time to actually run the race.
You can further help your body in the week leading up to the race by maintaining a healthy diet that doesn’t skimp on carbohydrates nor overemphasize protein. Balance is the operative term, and when in question, speak with a nutritionist or a physical trainer who can set you on the right path.
Finally, when it comes time to actually race, do what’s comfortable for you, not what’s comfortable for others. If you push yourself too early just to compete with the pace-setters, you could end up injured. Maintain proper pace throughout the race.
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