Marathon Training
Marathon Training
A marathon is a continuous run of 26.22 miles. It is one of the ultimate endurance races in the sport of running. Proper conditioning is needed for the athlete who wishes to participate. It is recommended that a person interested in running a marathon begin training at least four months before the actual race. This will allow for proper acclimation to running and physical endurance to be raised to a competitive level. Elite marathon runners will run an average of 100 miles a week An amateur runner should shoot for a goal of 40 miles per week. This is not only for endurance reasons but health reasons as well. Studies have shown that those who run less than 35 miles per week while training for a marathon are more prone to heart problems after the race.
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Marathon Training Schedule
A minimum of four months of running four days a week should be allotted while training for a marathon. This does not include the time before the actual marathon training where a beginner should allow about six weeks for their body to adapt to the stresses of running. The beginner should look to be running an average of 25 miles per week before beginning a training schedule. There are many Web sites out there that will have advice and even schedules available for a beginning runner. Marathontraining.com has a lot of valuable resources and there are other sites similar to theirs. Make sure stretching, after a warm-up and as a cool-down, are part of a training routine. Also note that getting advice from a trained professional will produce better results and allow for someone to identify any mistakes in training regimen.
Marathon Training Tips
When training for a marathon make sure to include at least one day of complete rest. This will allow the legs to recover and prepare the body for another week of exercise. Do not increase weekly or long run mileage more than 10 percent per week. Also build in a few weeks with easier runs and less mileage to allow the body to recover. The week before a marathon should be an easier week with the athlete resting the two days before the event, with an optional short run. Cross-training such as weight lifting or aerobic exercises can provide variety but should not replace running when training for a marathon. Upper body strength can aid in endurance races because of the strain put on the upper body when running long distances. Do not overwork and rest until any injuries are healed. Exercising with an injury will cause more damage and training setbacks.
