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Marathon, how to prepare: from warm-up to training in the months preceding the marathon. Tips on how to run a marathon.
A marathon cannot be improvised, which is why you have to arrive at the event trained, prepared and ready to grind kilometers.
There are no specific rules to follow to prepare for a marathon, it all depends on your personal fitness and your psychophysical characteristics. On this page we will see general guidelines on how to participate in a marathon.
Training the day before the marathon
It depends on your habits. If you are used to training three times a week, then you will want to rest. If you are used to training every day, then you can run for 20 - 30 minutes and then do a few stretches of 80 - 100 meters. In short, it all depends on your training plan, the important thing is to arrive at the day of the marathon with maximum ease and without any fatigue.
Plan the marathon
For those who already run, themarathonit must be prepared 16 weeks in advance. To set up your workouts, start by running a half marathon which will serve as a reference point for your future workouts. A roadmap (a training program) could see the distance of 60km per week, to be spread over 6 10km workouts.
60 kilometers per weekgroundin just 3 workouts of 20 they could load you with excessive fatigue. During training for the marathon you will also need to get an idea of the travel time that you will be able to get.
To better plan your workouts and to check your progress on the various paces we recommend that you try ours running pace calculator.
Two months before the marathon, how to prepare
Even if you are training for a marathon, you can participate in medium distance races (half marathons). Keep in mind that training to prepare for a marathon requires a very long one every 2 weeks. You can participate in half marathons and train as much as you like up to two months before the marathon. You just have to be careful not to overdo the training in the last 30 days before tackling the 42km marathon.
The very long
Training for a very long time is not easy. Heart, tendons and muscles must get used to a not very intense but undoubtedly prolonged effort. Not only that, the mind must alsoget used to it: you will have to stay concentrated for several hours, without thinking too much about the satellite and therefore constantly checking your running pace. Who is already experienced, will have to run 50 - 75% of the so-calledvery longat an "average speed" so as not to risk slowing down due to fatigue. Pay attention especially in the first few kilometers: you have to be good at not starting too fast but keeping the right pace to ensure a certain consistency throughout the race.
Marathon, how to prepare from scratch
Marathon, how to prepare from scratch?If you've never run, the idea of signing up for a marathon could be motivating but be careful! Try to make realistic plans. If you really are starting fromzero, follow my tips on the pageHow to start running.
A warning: if from a sedentary lifestyle, you want to run a long or very long marathon (see the 42 km!) Make a long-term project. To prepare the muscles and allow the body to adapt (tendons, muscles, oxygenation ...) to long distances, consider a workout of at least 30 months. The situation changes if you have practiced other sports and therefore the body is already "tested ", in this case it all depends on your physical fitness but to run a very long marathon, it is better to prepare at least 12 months in advance.
Nutrition and natural supplements
As well as the training program, it is also important to respect a food table. Good eating habits and a healthy, balanced diet can make a difference both during training and during the marathon. Energy bars and sports drinks can help you during training (at least 10 km) and during the marathon. In the months leading up to the marathon, avoid fatty foods and whatever else you canfatigueyour gastrointestinal system and thus the circulation and oxygenation of muscle tissues. Not just sports drinks and energy bars, you can usenatural supplementsto be ingested during the marathon or the so-called long workout, among the recommended natural supplements we recommend dried figs, to be preferred with raisins and apricots, pistachios can also give you a good dose of ready-to-use fuel.
Another article of ours that may interest you is Race calendar: marathons, half marathons, 10 km, 5 km and free group training.