Master The Marathon: Tips And Tricks
There’s no better time than now to get properly stuck in marathon training. When you do so, it’ll help make the marathon day happen successfully. Training prepares the mind and body for what is to come, and it could include 26.2miles of pace, puffing and pounding. For those who are first-timers or a PB-hunters, training can make or break your marathon race. Here’s how you can master the art;
• Get moving
If you haven’t done anything yet, don’t panic. Start the process slowly. Begin by creating a regular run routine. Plan the routine carefully and ensure that you stick to it. Increase your distance slowly and avoid the urge to over-commit to an unfeasible amount of exercise.
Simply aim for 3 jogs, walk-runs, or runs weekly, and take time to run more and walk less. Don’t rush it.
• Break it down
Breaking down your training into clear and concise phases with a goal for each is not just for marathon pros. Even if it’s the first marathon you’ll engage in, having some structure will definitely help you see progress clearly, remain motivated and reach the start line in top shape.
From the first to the fourth week, build your running routine and then do the basics. It may be three, four, five runs a week.
From the fifth to eighth week build your stamina and then stick to the routine. Build the distance you can cover in one run and develop confidence as you start to feel faster and fitter. Begin to introduce mixed-pace running and try sustained faster-paced running as well.
From the ninth to the twelfth week, practice your current marathon race pace, understand your nutritional needs and complete your long runs.
From the thirteenth to the sixteenth week, you can complete your build-up. Start putting final touches. Begin to reduce your present training volume when you have three weeks to go, remain healthy, motivated and injury free.
• The big miles
The long runs you take really matter. They build your stamina, so focus on increasing the time spent on your feet instead of worrying about the distance covered. Your level of fitness determines a long run, as well as your marathon aspiration and phase of the training program.
As a general rule, if you are out of breath, then you’re running way too fast.
• Mix it up
Along with building your distance in your weekly runs, you can reap the rewards of running, and become fitter quicker. Instead of doing every single one of your weekly activities at the same pace, consider running faster on a few of the runs. It may feel harder, but such periods of faster running actually boosts your fitness as compared to others.
Photo by David Baird