Before any race, consult the glycemic index for foods that sustain energy over the long haul.
Find a Marathon Training Group
Is this your first marathon? If so, and you’re unclear where to start, the best bet is to find a local running club and join their group for weekend long runs. One important thing rule is to run at least five days each week. The body needs time off for its maintenance. Run a very easy pace. One effective workout is to pick a long hill, run up hard for fifty paces, turn around and run down for twenty five paces. This allows the runner to know the precise distance. But for regular meals, consider adhering to the South Beach diet, with plenty of protein and whole grain carbs. Make these two runs add up to the difference between weekly totals.
Generally, the intervals are in meters or yards in distances of 50, 100, 200, 400, and mile repeats. Mix and match, with a short jog between intervals.
Marathon Training Activity: the Long Run
The long run is the keystone of marathon training. Stay hydrated and pack some energy gels. The second non-running day is for cross-training. Millions of people do this every year on a regular basis it’s tradition at its finest; what could be better than get up at 5:00 AM on your day off to join your running buds to hammer the pavement until it hurts to get back into the car?
Dietary Considerations – Fueling Up
Carbo-loading is a time honored tradition is the distance running world. Is this important? Yes, because it allows the runner to develop a sense of pace. Switching things up is also good for losing weight, if that’s one of your goals.
Marathon Training Activity: Hillwork
Hillwork is a marathon training activity that strengthens the legs and builds stamina. Make one a rest day, no exercise at all. Consuming processed carbs is fine right after a training run and during the race. Repeat until the peak is reached and do it again.
Marathon Training Activity: Speedwork
Speedwork, or interval training, is best done on a track. Some runners do this for charity and don’t mind soliciting pledges. The distance? Figure it this way; calculate the total weekly mileage and add 10%. A water bottle belt is a great investment.
Training for the Marathon
Fall is finally here and it’s time to start training for the marathon. See Team in Training. On the between weeks, run a ten miler.
Marathon Training Activity: Those Two Extra days
These are for easy runs. The idea is to huff and puff while maintaining the same pace throughout the interval.
Starting with a base of a twelve mile long run, add 10% distance every other week. It should be done one day a week. The shorter the interval, the faster the pace. These are great folks and will guide novice marathoners to the first (of many) successful marathons.
Remember that the marathon is not just an accomplishment, it’s fun! And next year, try an ultramarathon!
Local running clubs are important for mental support. Biking, swimming, weight training, yoga, it doesn’t matter as long as it’s enjoyable. Try to stay on gravel, trails, or asphalt anything but concrete. Run uphill at a consistent pace and downhill easy to save those knees. Those shorter runs are not so challenging from a psychological point of view but when the weekly long runs get beyond twelve miles it’s easier for the runner to cut himself or herself some slack. Walking too often becomes tempting.
A Basic Marathon Training Program
A basic marathon training program involves several components which will be explained in the following sections. If the target marathon is a hilly course such as Austin Marathon, hillwork workouts are critical.. The idea is just to train the body to stay in motion for a long, long time and distance. That leaves two days off. In locales that are very flat, runners usually seek out overpasses, bridges, or treadmills