How to Prepare for a Marathon and Ace It on the Big DayPosted:
Participating in a marathon is one of the most impressive physical feats that you can achieve. Not only will you need to train your body rigorously, but you’ll also need plenty of mental stamina if you hope to accomplish the goals you have for the race.
Luckily, there are a few tips you can keep in mind while training in order to give yourself an edge.
Not sure where to start? Don’t worry, we’ve got you covered.
Let’s take a look at everything you need to know about how to prepare for a marathon.
Gradually Increase Your Mileage
You won’t make it very far in your training if you try and run 26.2 miles during your first session. As with any athletic training, you’ll need to build your skills and conditioning over time in order to see the most improvement.
In general, marathon training routines can last anywhere from three to five months. This will give you plenty of time to build your cardiovascular endurance.
Depending on your current level of fitness, you’ll want to run three to five times per week. The weekly mileage you start with will vary, but your end goal should be run 50+ miles in a seven-day period.
It’s important to note that you aren’t shooting for time here. These runs should be done at a relaxed, constant pace.
Incorporate Long Runs
Once per week, it’ll be time to go on a longer run. Most training routines aim to peak at a long run of around 20 miles, but not everyone chooses to stop at this number.
Some people will run the full 26.2 miles at the climax of their training plans, while others will run even further so that the actual marathon will feel slightly easier in comparison.
If you need guidance on your marathon preparation, FITHAUS trainers are a great resource to consult.
Switch Up The Speed
Running at a slow pace is great for building endurance, but your body will quickly get used to it. Plus, let’s face it: slow runs can get fairly boring if done consistently.
So, you’ll need to switch up the speed.
Running at faster intervals that last for a mile or so is a great way to break up your training. In between intervals, you can slow down to a light jog to recover before the next one.
Know Your Limits
Part of reaching peak performance is knowing when to back off.
Progress isn’t always linear, and striving to drastically increase times from week to week may result in injury or mental burnout.
So, listen to your body, get plenty of rest, and don’t be afraid to pull back on the rains if you feel an injury developing.
It’s better to reach 99% of your potential than to hurt yourself and have to drop out of the race entirely!
Understanding How to Prepare For a Marathon Can Seem Difficult
But it doesn’t have to be.
With the above information about how to prepare for a marathon in mind, you’ll be well on your way to maximizing your chances of reaching your goal.
From here, you’ll have a solid benchmark to improve upon in the future!
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