So, your bucket list includes finishing a marathon and you have to start from the couch? It can seem impossible, for many people, but you should take heart! The chances are that people far more out of shape than yourself have done it and lived to tell the tale. All you need is a great training plan, the right nutrition, patience and a good pair of running shoes! Once you’ve got your hands on all these things, you’re off!
The Right Training Plan
Developing the right training plan is absolutely key to your marathon success. There are a range of different factors which you need to take into consideration before creating your training plan. The different affecting features include age, mileage, experience, life schedule and many more.
Take into account these factors while planning, and talk to a seasoned marathoner or coach for advice. Start from where you are (zero), build up gradually, and give yourself time to build up for the long run.
Effective Run And Cross Training
As a beginning runner, staring down a 12-, 16-, or 20-mile run can feel very daunting. Aim for a gentle build-up of weekly mileage. An increase of one to two miles per week is more than enough and will keep you on track with your goal. A good training plan will have you gradually increasing your mileage over the course of several months so you will peak on race day.
Even though you are training for a marathon, don’t plan to run every day. Cross train at least twice a week with low-impact workouts such as swimming, skipping rope, cycling, yoga or resistance training to give your body time to recover. It will help bring balance to your body, help you avoid injury, and add some variation into your workouts so you do not get sick of running. Cross training will improve your overall fitness level and give your bones and joints a rest from all the miles.
Eat Well And Stay Hydrated!
You’ll want to eat enough so you don’t feel faint or weak toward the end of your workout, but you don’t want to eat everything in sight either. Make sure you get a healthy balance of protein (fish, meat, chicken, beans, etc.), carbohydrates (grains, pasta, bread, etc.) and fats (oils, avocados, nuts, etc.). Eat a light, energising snack or small meal one to two hours before going for a training run. Post-run nutrition is also important for replenishing nutrients lost during your run.
For daily drinking, stick with water and make sure that you’re carrying a bottle with you at all times. During training runs that last an hour, add sports drinks to replace carbohydrates and electrolytes lost during training. Fluid intake during exercise should match losses. Weigh yourself before and after a run and for every pound of weight lost, drink an extra two to three cups of water over your regular intake.
Exercise And Healthy Living Are The Key To Marathon Running
Before you run your marathon, remember that there is now way to short cut it or take the easy way around. It is a physically demanding event, and just like the most rewarding and fulfilling events that have ever happened in your life, it all begins which taking the first step!