Home » Marathon Training » HOW TO PREPARE FOR MARATHON TRAINING

 
 
 

We are almost 40 and we need to begin marathon training to do our first marathon before we are 40, so we can take it off our bucket list. But where do we begin?

What are the challenges and how to beat them?

Time, is the biggest challenge in almost everything we set off to do. We never seem to have enough time to do anything, so we need to be determined and really want this. The key to marathon training is the following:

  • Set up a reasonable schedule that will improve your performance and reduce risk of injury. One of the biggest mistakes in marathon training is trying to do everything at once and injuring yourself in the meantime.
  • Set up a baseline, work up gradually to the mileage you want to run, normally the ideal routine is 3 months before, begin running a couple miles and add 10% more weekly. This way you avoid injury and aren’t watching the race from the sidelines.
  • Goals are very important, ask yourself what are your goals with running this marathon. The motives behind you wanting to do this marathon will help you stick to your tight schedule.
  • Get your loved ones involved, time spent with them is precious and we don’t want them to feel neglected during this period of marathon training, so either have them run with you or ride along on their bicycle, making sure if you are running at night that you all wear your reflective vest to avoid a car accident. Find out more in this site : – http://flexactivesports.com/

What does a reasonable preparation plan involve?

It involves good planning, many decide to hire a personal trainer to help them prep for the marathon, but if that is not possible there is tons of information online to help you train. There are three aspects to take into consideration when you are marathon training:

  • Running, it has been recommended to do 3 simple runs each week, concentrating the 1st run of the week on speed and not time, it will be the shortest run of the week. 2nd run of the week will be a medium distance run, concentrating on pace and breathing, the 3rd run of the week will be the longest and you will need to pace yourself by going slower.
  • Weight lifting, strength and conditioning, twice a week has many benefits for runners, helps improve performance and prevents injury. Online you can see the best program for beginner marathon runners.
  • Rest up, your body needs to rest, so 2 days a week rest up. Also, remember how we perform during this marathon training period will have a lot to do with how we eat, so try and eat healthy and lay off the alcohol and sweets in this period. Click here.

What will help me stick to my training schedule?

Take advantage of the wasted time in the day, just as that long commute to work by bus or car, why not run to work instead? Invest in a jacket or a reflective vest, to wear while running, even when it isn’t dusk or evening. It’s also good if you can have access to a running/walking belt for those raining or slushy days, which you just can’t seem to drag yourself outside. Get motivated by getting set up with the right equipment, so go shopping and get some new running shoes, taking into consideration the type of terrain you will be running on, if it is pavement, dirt or a running/walking belt. There are many smart watches that can help you see you progress, heartbeat, distance, speed and more, these are great tools to motivate you push yourself harder.

What if the hurt doesn’t go away?

We all realize it is going to hurt in the beginning, getting blood rushing into those muscles, more oxygen flowing though our body, and the stiffness and soreness that comes with exercising. But what if the pain doesn’t go away, maybe the tendon in a certain ankle or our knee is constantly hurting after marathon training? There is no need to suffer in silence, if we keep pushing ourselves even with the pain, we might do damage to our bodies that’s irreversible. So go see your doctor or your physiotherapist, and get the help you need before you are stuck on the sidelines watching the marathon of your dreams. Your physiotherapist might tell you to continue doing strength training but discontinue for a week or two running outside, but you can use a running/walking belt for shorter periods and a lower speed, to keep your endurance up without damaging your body anymore.

So be safe, be smart and wear your reflective vest when you are marathon training and enjoy feeling alive.

 

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