You can tailor your marathon training plan in numerous ways, however, these tested methods will help improve your preparation for a marathon and give you the best opportunity to do well.
With my extensive experience in assisting marathon runners, I’ve been able to identify necessary elements and disregard those that are unimportant for marathon training. Additionally, I’ve established cues that can direct those training for the marathon in the right way.
Often times, marathoners preparing for the race can make simple but essential mistakes in their drills that will detrimentally affect their result of 26.2 miles.
Start by taking note of some of the key elements of marathon training; use them to your advantage and you will observe better results. These fundamental principles should be treated as rules for the process.
Rule #1: Every Run Should Have A Purpose
To ready oneself for a marathon ably, it is imperative that every single jog has an unmistakable ramifications attached to it.
Be it . . .
- A long, slow run to improve your endurance
- A regular run to add to your overall mileage
- A speedwork session to train towards your PR pace
- An easy recovery run to get some miles in without stressing the system.
Evidenced by this, every single jog benefits a specified section of your exercising.
Beginning runners make an enormous mistake when they try to prepare for a marathon only by hitting the streets for jogs. Competitors who increase their mileage without being methodical or taking into account a plan have a tendency to become hurt, or simply do not prepare in a way that is most effective – and thus may not achieve their desired result on the day of the marathon.
Do you wish to prepare adequately in order to maximize your potential for a successful marathon?
Ensure each run has a purpose.
Rule #2: Define Your Marathon Goals
As soon as you begin your marathon training program, set your objectives for the marathon.
The aim of running a marathon could just be “To make it to the finish line” – this would be a wonderful goal for your first marathon.
It could be that you have a timeline in mind and you wish to accomplish something such as setting a record for running a marathon of four hours or less.
Regardless of what your ambition is when it comes to running a marathon, it’s best to set it as soon as possible.
Once you have set a specific objective, you can plan all of your practice sessions with a focus on your marathon aim.
Got a speed-based goal? In your practice time, you can incorporate drills and quick drills intended to rise the running velocity you have as a base.
Rule #3: Stick To A Plan
There is a definite connection between those running a marathon and following a benchmarked program ahead of the event and the results of their marathon.
Adopting a carefully planned and well-constructed marathon preparation regimen will allow you to train in a sustainable way and assist in you achieving your objectives related to the marathon.
I always advise runners to print out their training plan and paste it up in a visible area. This can help hold them accountable and they can cross off each day’s progress as they progress.
Rule #4: The 10% Rule
The 10% rule is a popular saying amongst runners. You ought not to upsurge your weekly mileage more than 10 percent from one week to the next.
The main intention of the 10% rule is to reduce the chances of runners experiencing trauma or any related difficulties by avoiding huge jumps in mileage.
Boosting your weekly mileage by approximately 7-10% every week is an achievable pattern of running, as slowly increasing the amount of time spent running allows the body to become acclimated. Doing large runs all at once when the body is not prepared is not recommended.
Gradual gains lead to a solid running base.
Rule #5: Learn To Fuel On The Run
When you go for a jogging session for up to an hour, you can usually manage with the energy you have saved up.
When running longer distances, all the stored energy you had prior to the start will be used up eventually, leaving you feeling without energy.
Runners must become proficient at consuming nourishment during their sessions outdoors, as it is essential for any runs lasting for over an hour to keep their energy levels up.
It is vital to select a treat or refreshment that you appreciate and that is suitable for you. It could be energy gels, a snack bar, or a sports drink. Many runners have trouble tolerating the gelatinous energy gels, so discovering what works best with their body is just as important as anything.
Rule #6: Cross Train For Performance Improvements And Injury Avoidance
Cross-training is an invaluable tool for any athlete who is planning on running a marathon.
Incorporating a few cross training sessions into one’s weekly routine can help build muscles that running might leave untrained and potentially lessen tightness and mobility-related problems caused by running regularly.
Cross training can increase your running efficiency by building muscles in the upper legs, hips, and core. This will allow you to cover more ground with less effort, allowing for faster running.
It grants you the possibility to improve weak hips, glute muscles, and any other part of the body in general, that can be the original source of a common type of running injury, commonly referred to as IT Band Syndrome.
Rule #7: Follow The Taper
Tapering is an essential part of marathon training. In the days coming up to your major race, you should gradually begin decreasing the amount of exercise you are doing. The length of time before your event that this should take place is typically two to four weeks.
Why do this?
Lessening your activity as the days go on before a marathon helps your body to heal from the intensity of marathon training; this helps tears in your muscles to mend, informs your body that it is time for restoration, and gives you a chance to regenerate your energy supplies.
Taper your training prior to the race so that you are in top form on the day of the marathon – prepared to conquer those 26.2 miles!
Rule #8: The 20-Mile Rule
No matter your proficiency as a runner, make sure to do one 20 mile run while preparing for the marathon.
This distance is perfect for honing your body and ensuring it is prepared for the race, without going too far and risking any harm or depletion.
Incorporate your 20 mile run into your training plan four weeks before the marathon; this is the best time to do it as you are beginning your taper.
Rule #9: Do A Dress Rehearsal
A practice session that is similar to the real-life marathon is called a dress rehearsal. It is just like running the actual marathon, but with a few adjustments.
You should simulate a full race by going running with the same outfit you will be wearing on race day and carrying the same items. Additionally, make sure that your fueling and hydration strategies are similar to those you will use on the day of the race.
Practicing beforehand will help you determine any issues that may arise before the big event.
Doing a practice run as if it were the actual race is worthwhile; that is, same time of day, climate, and terrain.
Rule #10: Don’t Do Anything New On Race Day
It’s essential to stick with what has been practiced ahead of time and not attempt anything novel on competition day. Rehearsing should ensure that nothing is missed.
Put your new shoes to the test prior to race day and make sure they are broken in.
Do not try to consume a banana from a relief station unless it is a thing that you tested in your workouts before.
Basically, avoid surprises on race day. Check and adjust everything well ahead of the race, so that when you arrive at the marathon you can simply concentrate on your running.
Keep in mind the 10 regulations regarding marathons that have been described, so you can attain the optimum possible preparation.
New to running? Listed below are some pointers to guide you in preparation for your initial marathon.
The Complete Couch To Marathon Plan You Need
How To Train For A Marathon – The Pre-Requisites
Before getting started with an intensive Couch-to-Marathon training program, there are certain criteria you must meet.
running, or any other type of physical activity like weight lifting. This marathon plan should only be attempted if you have had prior experience with physical fitness, whether it be endurance training, like biking or running, or any other kind of exercise, like weight training.
It is not necessary for someone to be a runner for them to gain advantage from having the experience of running, even if it was just for a brief period of time.
Marathon Training Gear
No matter if it’s for those attempting to participate in a marathon for the very first time or those who wish to beat a 3-hour course, the proper apparel can make all the variation.
Marathons can be difficult to complete and having the proper supplies can make running a great race much easier.
It is highly encouraged to not wear anything you have not trained with multiple times on race day. Consequently, the recommended course of action is to pick out gear that you are familiar with.
It might be alluring to wear something snazzy such as stylish shorts or new shoes, however, this will ultimately do you more disservice than good.
Even the priciest shoes available won’t guarantee that they are the best fit for you until you have been wearing them over a period of time. If you’re just starting out in marathon running, this is especially pertinent.
Running Shoes
Of course, you’ll need shoes to run the marathon.
Don’t risk wearing something untested on race day; it’s not the right time to test out your latest running shoes. Regardless of the distance, whether it is a long-distance marathon or a shorter 10K race, the same principle applies.
Instead, run in well-broken running. Be sure to put at least 100 to 120 miles into your shoes prior to the big race to guarantee they are adequately worn in.
Remember that your feet can swell after a long period of standing, which is common when running a marathon.
Leg Wear
Choose something soft, light, and allows for airflow. This should be adequate enough to protect against chafing or discomfort.
The length and size of running shorts vary, and selecting the one that you like best is a matter of personal preference. Shorter shorts could feel less restrictive due to fewer fabrics and may be more efficient for running contests.
Generally, stay away from clothing that is too bulky or loose on your legs as this can impede your running form, get caught in the wind, and ultimately slow you down.
Sports Bra
Women who run should pick a bra that provides a lot of support.
It is a reality that for some female marathoners, the sports bra is possibly the most significant item of equipment to select. If you are embarking on a long journey, you don’t want to get stuck with a bad fitting bra that won’t last throughout the entire trip; selecting a bra that does not work well will only cause further discomfort as you travel further.
Go for a high-quality bra. Be aware of any extra stitching that could lead to rubbing and discomfort during the competition.
Have trouble with finding the right size? Choose a bra with adjustable bands and straps.
The Walk /Run Method
For the initial period, you’ll be performing combined walking and running sequences in order to get used to consistently jogging for some length of time.
For instance, the initial workout is composed of alternating one-minute intervals of running and walking, both conducted ten times.
It should take approximately half an hour to complete the entire workout—including the warming up and stretching.
As the weeks progress, you will be running for larger and larger periods of time until you can comfortably stay jogging for 30 to 40 minutes without difficulty.
Easy Training Runs
Simple training runs can span anywhere from 3 to 6 miles, aiding in the regular increment of the running method.
Try and find a pace that can be maintained over a prolonged period when beginning running, concentrating particularly on the first few outings. Don’t push too hard, aiming for a speed you are comfortable with.
Altogether, establish a speed that you can endure for 30 minutes and stay with that.
Sidestep Injury
Regular extensive running increases your risk of injury, regardless of preference. It is important for your marathon success to manage your muscle discomfort properly.
Feel pain? Do something about it. A minor issue can turn into a major injury that could put an end to your marathon preparation.
Employ the use of ice, take anti-inflammatory medications, but don’t forget to allocate sufficient rest periods to enable the wound to cure. Pushing through pain achieves nothing but making things worse.
In short, there’s no room for It’s Okay. Proceed with caution.
How To Train For A Marathon – The Couch to Marathon Plan
Now that you’ve figured out the appropriate way to train for a marathon, let’s discuss the couch-to-marathon training plan in further detail.
Sticking with your training routine could get you ready for a marathon in as little as six months. The initial two weeks are intended to ready you for running a 5K race, followed by training to efficiently complete 10K, a half marathon and eventually have you fully prepared to participate in a full marathon.
In order to be successful at running a marathon, it is essential to adequately prepare by giving the body plenty of time to become accustomed to the strain placed on it both during training and the event.
The traits of a proper marathon training program consist of:
- Running three to four times per week
- Two to three cross-training days per week
- One to two rest days per week
- One long run a week
Conclusion
There you have it. If you’re in search of an uncomplicated strategy for going from sitting on a couch to finishing a marathon, this post will provide you with some helpful guidance. Now you are equipped with the knowledge to successfully prepare for a marathon.
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