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How to Train for a Marathon Getting Started. Be aware of your limits. The 26.2 miles in a marathon put you at a significantly higher risk for injury Choosing a First Marathon. Marathons range from quiet, low-key races on backcountry roads to spectator-lined urban races The Four Building Blocks.
Here’s what to expect each week during your marathon training: Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. Tuesdays and Thursdays: After your warm-up, run at a moderate pace (slightly faster than your long run. As a good rule of thumb, in the six weeks prior to the start of marathon training, your weekly running volume (miles per week) should be at least 90% of the weekly mileage stated in the first week of your marathon plan. Marathon training plans and tips for both beginners and advanced runners.
Before you register for your first marathon, check to make sure this is a realistic goal for you at this time. Prior to starting your training, you should already be able to comfortably walk at a fast pace for at least one hour. You may also consider consulting with your doctor.
Make sure you have the time to devote to training. The secret to successful marathon training and half marathon training lies within staying supremely motivated, training smart & safe, and maintaining proper nutrition. The days of just “gutting it out” are long gone. Whether you are training for a marathon or half marathon, it takes a lot more than good old determination and willpower to get you through training and the big day.
Your body is having a lot of firsts during the marathon training process and it may take time for it to adjust to everything that is happening. Fuel your body with nutrient dense foods and steer clear of anything processed. You may find that foods you formerly tolerated with ease don’t agree with you when you have a long run the next day.
When you’re younger, you can usually train for a full marathon safely in 12 to 14 weeks. For an older runner, however, Bawcom suggests setting aside 18 to 20 weeks to add more recovery time in. Here are strategies that can help you train to run a marathon: Seek help from experts to develop your training regimen. Focus on reaching incremental goals. Make your training routine enjoyable.
The most important step you can take when prepping for your first marathon is to ensure your body can tackle the distance. It’s best to familiarize yourself with 5Ks, 10Ks, and then half-marathons.
List of related literature:
|from Advanced Marathoning|
|from The Incomplete Book of Running|
|from Lore of Running|
|from Marathon: The Ultimate Training Guide|
|from Ultramarathon Man: Confessions of an All-Night Runner|
|from Ultimate Guide to Google AdWords: How to Access 100 Million People in 10 Minutes|
|from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way|
|from Be PARA Fit: The 4-Week Formula for Elite Physical Fitness|
|from The Positive Birth Book: A new approach to pregnancy, birth and the early weeks|
|from Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness|