Train for a Marathon

Edited by Rubilyn Valdez, Anonymous, Melvin Magadia, Zornitsa Bukovska and 2 others

Training for the Marathon.jpg

Training for a marathon is not an easy feat. Aside from the physical requirement, one needs to exert discipline in his daily routines as well as in diet. Marathoners either join tournaments in distance running, swimming, biking, or trail running. Whatever the category is, success comes from a perfect combination of physical training, diet, and attitude. Below are some of the expert tips from coaches and marathoners themselves.

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Steps

  1. 1
    Consult with a doctor.
    Even you're convinced in your health, it's better to consult with a doctor and make a full analysis of your body. Your personal doctor must allow you to make such big physical loadings.
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  2. 2
    Make a training schedule.
    The marathon is not an easy discipline and definitely requires a constant working out as well as a diet and relaxation. Think once again because when you start training you will begin one of the biggest challenges in your life. You have to train hard about 6 months before you take part in a real marathon. If you want to achieve perfect results and have bigger ambitions, then it's better to work out the entire year.
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  3. 3
    Hire a personal trainer.
    Every beginner needs a helping hand and somebody who will give him directions. Your coach will be like your personal diary. He will orientate you, he will make you the schedule, and he will tell you where you make a mistake. On the other hand, if you prefer to work alone, then the following steps will be very useful for you.
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  4. 4
    Prepare your comfortable equipment.
    You need a professional running shoes as well as a good training suit. In a warm weather you'll need shorts and T-shirts. Nowadays many manufacturers make sport equipments that easily wicks away the moisture from your body. You can choose between thousands of types, colors or prices.
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  5. 5
    Start each of your training with warming up about 30 minutes.
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  6. 6
    Stretch your mussels about 40 minutes before and after training!
    This will not only relax them but you'll avoid injuries.
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  7. 7
    Train your start position every day.
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  8. 8
    Make running exercises every day.
    You train for a marathon, so you'll definitely have to learn running long distances. But first of all you'll have to improve your endurance and the best way to do it is to perform sprinting in the first 2-3 months. When the 4th month starts you may begin running 2-3 until 5 miles with your usual running pace.
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  9. 9
    You can make a long distance running on Thursdays and Saturdays and train your spring on Tuesday and Sunday.
    Make fast finish long runs. How? Run the 1-10 miles with your normal running pace and increase the pace in the last three-four miles where you have to learn running faster and faster. The total distance must be about 18 miles. This is an excellent exercise which will help you achieve your goal and win the marathon!
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  10. 10
    Train with other racers.
    Try to find other racers in your town so that you can appraise your fit.
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  11. 11
    Do some cross-training activities that include other sports such as swimming, walking in the park, etc.
    For example, you can do this on Wednesdays. Saunas and massages are also preferred by the athletes and recommended from the coaches.
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  12. 12
    Don't forget the basic physical exercises for each part of your body.
    For example, if you have run in the morning or until the midday, then it's better to do them in the late afternoon. Actually, the best time for such kind of working out is between 5 and 9 p.m. You can choose between basic exercises, kickboxing, volleyball, football or any other kind of group sport.
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  13. 13
    Follow a diet.
    You have to follow a diet during the entire year which will not only form your body bud will also help you to keep your fit for a long and give you a tone. During the last three days before the start of the marathon you should eat carbohydrate-rich food such as pasta, bread, fruits, low-fat milk and yogurt, potatoes, etc. Through the rest of the time you should emphasize on the vitamins and protein foods such as meet (chicken instead of piggy), eggs, milk and so on.
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  14. 14
    Rest!
    Yes rest is critical for your training and you don't have to avoid it. Most of the big athletes usually rests on Mondays and use the Tuesdays for warming up. The relaxation is what prevent you from undesired injuries as well as recovers your entire body from the difficult all-day training. Start with a hard stretching which will slack your mussels and prepare them for heavier working out. During your relaxation time you can read articles or books about running which will enrich your knowledge for this exciting discipline. Don't be late in the nights and try to go to bed at about 10.30-11 p.m. at the latest.
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Tips

  • To succeed in a challenge like the marathon you need a motivation. This is an incredible way to test not only your physical abilities but also your will and psychological qualities. You have to believe in yourself and never give up!
  • The official distance for the marathon is 42.194 kilometers or 26 miles and 385 yards.
  • The marathon usually starts and finishes on a road race. It may cross an entire city or start from one town and finishes in another.
  • The marathon was one of the original Olympic events from the far 1896 but the distance was standardized in 1926.
  • According to the training, it's always better to do a half marathon from time to time. This will harden your endurance and will improve your skills for long distance running.
  • Try to find the same topography as the marathon is. The pavement is very important. You'll feel like you're running the same marathon.
  • Drink a lot of water! The hydration is a main element from your training. Use sports and energy drinks to refuel during the race.
  • Don't run the marathon in a cotton T-shirt!
  • Consult with a dietitian who will give you some useful advice on what to eat and will make you an individual diet considering your weight, mussels' mass, fit, goals, etc.
  • Don't miss the breakfast. The idea that breakfast should be the strongest dish of the day is not a myth! The perfect breakfast should contain eggs, meet or bacon, fruit juice, some kind of bread, etc.

Warnings

  • Be careful! None of us is protected from injuries. One of the best ways to protect you from injuries is the constant training. This is what will improve your running in the best way.
  • The rapidly building of your mileage may also cause you problems. You have to increase the distance you ran gradually and exercise the same mileage for about a month for example. Increase your distance with 10% percent every month.
  • Use fresh shoes to prevent injuries and change them in every 400 miles.
  • Pouring cold water after a long race will do a very good job for your fatigued legs.
  • Don't quit from the first fall! The great results never come without efforts!
  • If you have problems with any of these steps, ask a question for more help, or post in the comments section below.

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Rubilyn
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Article Info

Categories : Sports

Recent edits by: Maria, Zornitsa Bukovska, Melvin Magadia

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