Even for seasoned veterans, marathon training is a difficult and exhausting process. The process is even more taxing on the body for beginners. There are a variety of marathon training programs and running exercises that can be used to prepare the body for the task ahead and avoid injury.
The marathon is often referred to as the pinnacle of endurance sports. It is approximately 42 kilometers (approximately 26.2 miles) of nonstop running. Most of the time, this must be accomplished in less than two hours in order to win. That translates to a speed of nearly 13 miles per hour (21 kilometers per hour).
Training for a marathon is a process that takes time to complete. Those who are new to running should be patient and approach marathon training with a clear understanding of their goals. It is best to incorporate training elements for 5k and 10k races first for those who have never run before or have not run in a long time.
Once the runner has gained confidence in 10k races, he can progress to half marathons and then marathons. This type of marathon training is designed to ease a person into the process and acclimate the body to running for distance rather than speed. Running a marathon distance before the actual day of the marathon is not required, but it can be beneficial.
All marathon training programs should be adhered to as closely as possible. Marathon training is a weekly commitment that often requires running 30 to 50 miles (48 to 80 kilometers) or more. Only in the event of an injury should you deviate from this rule. Of course, novices will not begin at this level, but as the marathon approaches, this should be the target.
Staying healthy is essential for marathon training. Any runner must keep an eye out for injuries. As a result, pay attention to your body’s signals. Aches and pains can be a sign of something more serious, particularly if they become chronic or recurrent. Muscle aches, which can occur after any type of exercise, are not the same as joint and bone pains. These types of pains, which can last for days and get worse with each exercise session, could indicate a more serious problem.
Marathons should not be attempted until a runner has been running consistently for at least a year. This allows the body to adjust to a demanding process. Once you’ve established a regular running routine, the next step is to increase distance and speed until you’re running at marathon pace. When it comes to pacing, always run at a pace that you are comfortable with. As your endurance improves, you’ll be able to increase your pace.
In most cases, marathon training should be tapered off as the competition date approaches. This ensures that the body is fully prepared to give its all on race day. An official marathon event is a good way to show yourself where you are, even if you aren’t racing competitively.