Training before the marathon is intended for everyone, especially for people who do not have running experience. The aim of training is to prepare the body for a long and exhausting effort. Thanks to it you will finish the marathon with the best possible result.

Training for a marathon is not a few weeks, but often years of preparation for an amateur runner. So be prepared for a lot of regular effort. For a beginner, potential marathon participant, the best thing to do is to gradually increase the distance: start with 5-10 km runs, then half-marathons, and finally go to a full marathon - distance 42,195 m.

How to train for a marathon?

The secret of the success of marathon training is regularity. Only thanks to the cyclical implementation of the assumed plan will we be sure that we will stay on the road. Therefore, before you start running, make a diary in which you will record your progress.

Rule 1 - gradually increase your pace and distance

In the early stages of training, run at a pace that allows conversation. If you are panting and panting, you are running too fast. Remember that in the initial phase of training, we do not focus on speed, but on how to run the designated distance. Only after a week you can afford longer distances.

Read: How to choose running shoes? A guide in 4 steps Running outfit - how to choose running clothes at a low cost?

Rule 2 - get used to long-distance running

Long distance runs (LSD - long, slow distance) last about 4-5 hours and are the most effective way to prepare for a marathon. Muscle fatigue and pain may occur during this type of run. In this case, go on a march and relax.

Rule 3 - Breathe Correctly

The basic principle of proper breathing is to adjust the intensity of breathing to the pace at which we are running. Thanks to this, you will strengthen the circulatory system, which will more efficiently transport oxygen to the brain.

Rule 4 - take time to rest

You don't have to run every day. Set aside two days (e.g. Mondays and Fridays) for moments of relaxation. If you really want, you can do some stretching exercises like thislike: yoga, stretching or swimming.

Rule 5 - cross training

Cross training, i.e. supplementary training, is a set of exercises that you do apart from running. In your free time, you can ride a bike or go to aerobics.

Rule 6 - Love the Tempo Workouts

Tempo training, the so-called tempówki, immunize our body against fatigue and energy exhaustion, which will certainly accompany us during the marathon. A fast run should be 20 to 45 minutes.

Category:

Running