Health Benefits Of The Wise

Training for a Marathon

Training for a marathon is very challenging and quite possibly the toughest thing you will ever have to do in your entire life.  Training for a marathon is harder for most people than running a marathon. Most successful marathon runners, beginners or experts, find some level of enjoyment in the training.  It sounds crazy, but I imagine it is probably the feeling of accomplishment or their increased fitness level that they enjoy.

Mental Toughness

Most people think of training as a grueling physical task, unlike credit card processing.  The truth is marathon training is just as much mental as it is physical.  Your ability to develop mental toughness will probably be the most important factor in finishing the marathon.  Don’t worry you will have plenty of time to practice during your training.

Proper Equipment

Make sure you have a couple of good pairs of sneakers available.  You shouldn’t run more than 400 miles before your running shoes need to be replaced.  I know you’re thinking that your shoes look fine after 400 miles, but trust me on this one.  Your shoes will not protect you as well from injury well before they start to look worn down.  The portion under your sole that you can’t see will start to go at approximately 400 miles.

Feed Your Body

You will need plenty of fuel during your marathon training.  Be sure to take in a lot of complex carbohydrates to help you get through your long runs.  Protein is also vital to your recover and should usually be taken in after runs.  Most experts believe you will need at least .5 grams of protein for every pound of body weight and plenty of rest in order to fully recover from grueling outings.  In addition, be sure to drink plenty of water during long runs to avoid dehydration.

Rest & Recovery

Rest and recovery are just as important as running.  Don’t make the mistake of running every day because it will be more likely that you obtain an injury.  In fact, you probably should not run more than 4 days a week during training.

Training

Before you start training you should be able to jog for at least 20 minutes.  Now that I got that out of the way, let’s talk about marathon training.  If you are a beginner you will probably need at least 4 months to train for the marathon.  I think its self explanatory that you should slowly increase your mileage on a weekly basis.  As a general rule, never run more than 3 miles further than your previous week.  Also, never run more than 20 miles at one time, but make sure you do it once because that above everything will help build mental toughness.

As stated above I run 4 times a week – Monday, Tuesday, Thursday and Saturday.  Monday, Tuesday and Saturday are my shorter runs and Thursday is my long run.  Some people like to do the long run on Saturday because they have more time, but it’s up to you.  Start with around 15 miles a week and never increase any day by more than a mile or two from the previous week.  Make sure you get your long 20 mile run in at least a couple weeks before the marathon and then taper off the mileage about 30% per week until the marathon.  That should have you fresh come race day.

Race Day

Eat plenty of complex carbohydrates the week of the race.  Keep yourself hydrated before and during the race.  You will be very excited during race day, but try not to come out of the gate too fast.  The best strategy is to keep a steady pace and if you are going to speed up the pace save it for the finish.  Good luck and have some fun!

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