How to train for a marathon
A marathon is a long distance race that one can participate by running all through, running and walking, or walking. The Boston marathon and Berlin marathon are the most popular types of marathons. Marathons are usually 20 miles.
It takes about 12 to 20 weeks to train for a marathon. A beginner can become a marathon finisher in less than six months. When preparing for a marathon one should be aware of his/her limits and consult your doctor about engaging in physical training. One should start with short distance races as he/she advances to long distance races.
When you are preparing for the marathon, build on the base of your mileage on a weekly basis by increasing it by ten percent. One builds a good mileage by running 3 to 5 times a week. This enables you to create consistency, ensure that you increase your mileage by 50 miles at the end of four months. You should be comfortable and able to have a conversation while running at your desired pace.
One should build upon a weekly long run in every 7-10 days, by extending your long run 2 miles. However, one should tone down the miles in every three weeks so as not to overwork the body. Practice the runs at a slower pace to let your body gain confidence and adjust to a long distance race.
Most trainers do not train you on speed as it can increase your aerobic capacity. Speed works are divided into intervals and tempo runs. Intervals are mostly of shorter distances and are consistent with faster paces. Tempo runs, on the other hand, are longer than intervals as they consist of approximately ten miles or lower. Tempo run teaches your body and brain not to be intimidated by activities that seem so challenging to accomplish. At the beginning of your training exercises allow your body to heat and cool on its own then end with speedy exercises.
Days leading up to the marathon make sure that your body is well hydrated. Make sure you have a hydration belt and that you are accustomed to running with it; to avoid inconveniences on the day of the marathon. Ensure that you have water stashed along the marathon route, in the morning and night of the marathon.
Fuel your body by having energy gels or chews with you to avoid hitting the wall. If you are going to run a race of approximately two hours making sure that you have an intake of 60 grams of carbohydrates per hour. Start applying oil on your body on areas that are prone to friction, to reduce injuries. Do not strain your body, run at your own pace; but remember to start off slow as you increase the speed as you approach the final miles. Avoid pulling off new stands on the day of the marathon. After the race drink plenty of water to ensure that your muscles or a sports drink. Make sure your meals are balanced and that they contain all nutrients and vitamins.