Signing up for your first marathon is an exciting moment. They are thrilled with the prospect of the event, which is probably still so far away that the real challenges do not seem too great. After all, you have to train forever.
However, with the long marathon training behind you, you quickly realize that the challenge of the marathon is less the 42.2km you can do on race day than the hundreds of miles you cover in training.
It is therefore important that you complete your training correctly so that you do not burn out long before the actual race day. We have free marathon training plans for runners of all skill levels to get you off to a great start. However, before deciding on a plan, read the invaluable marathon training tips provided by Tom Craggs, treadmill, and Loch Ness Marathon Ambassador. His suggestions can be found in every high-quality training plan.
Start Regular Running
"If life permits, you should aim for small and regular runs during the first weeks of training," says Craggs. "Four to five short runs are better than two long attempts with nothing in between."
. 2 Build up the length of your cross-country skiing slowly
The long Sunday run is the key to marathon success, but you do not have to go bankrupt early.
"Build patiently and slowly, adding up to a maximum of ten to fifteen minutes a week," says Craggs. "For the first few weeks, we are concentrating on completing these runs at a relaxed and talkative pace. If you feel good, you should get used to increasing the pace for the last 30-40 minutes of your run. "
. 3 Plan ahead
"Get back from race day and plan your key long hauls three to eight weeks before your event," says Craggs. "Organize and structure your training week in advance to make sure you're running at times when you have the best chance of ending your sessions and feel the most energized. Plan at least one full rest day per week and a slightly lighter week every three to four weeks. "
. 4 Use Your Mid-Week Runs Carefully
Often runners running the first weekday run through their runs, with a focus on the long-term weekend. However, the right kind of run on a Tuesday or Wednesday can bring in as many winnings as your Sunday hour.
"Try a 45- to 60-minute run that has five sets of five minutes each, allowing you to speak only three or four words between each experiment and jog for 90 seconds. Says Craggs. "Try building this over the weeks into six sets of five minutes, three sets of ten minutes or even 20-25 minutes as a solid block."
. 5 Race
Practice not only running, but also races. Sign up for a few races in your plan and you have some short-term goals that can help break your training and make it seem less like a single long-term problem. It also helps you to refine your racing routine, so you will not stumble unnecessarily.
"Book a half-marathon five to six weeks before your marathon," says Craggs. "They could either run so hard and look for a PB or make it a long-distance run by adding a few miles before and after and running the race at the target marathon pace. If you do not want to do a parkrun every three to four weeks, you can put your fitness to the test. "
6 Do not just walk on sidewalks
" Running on different surfaces, such as grass and trails, helps prevent injury and build strength and balance, "says Craggs," and mix your running with other forms of heart Circuit exercises such as cycling, swimming, or using an elliptical trainer to train your heart and lungs without affecting running.
7. Learn how to walk easily
In some training runs you try to push yourself, but much of the time should be spent on easy running, if you put too much pressure on these runs, you'll burn out. "
" If you're out of breath after four to five minutes and Feel like you have to stop, just run too hard, "Craggs says," Try to maintain the speed of the chat so you can work and have fun running. " Do not worry if you have to mix running and walking in the first few weeks. Try to keep up with your walking pace and gradually shorten the walking pauses over the weeks. "
. 8 Strengthen Your Core
"Runners who are more robust and able to maintain their posture and technique, even when tired, perform better on the marathon day," says Craggs. "In the first weeks of training, it is a great goal to complete two to three short core sessions a week. For experienced squat, deadlift, longe, rowing and push-up exercises, this can be a great addition to your workout. "
. 9 Walk with Others
"Surround yourself with positive people and try to train with friends or family who share the same goal," says Craggs. "If not, you can join a local running club. If you have a group that motivates and supports each other, you will not be able to walk in difficult situations! "
10th Track Your Training
"Capturing your training on paper or on screen is a great way to monitor and account for your progress," says Craggs. "Make every effort to record two to three positive results from your training each week, as well as some priorities for the next week. If you look back on your training before the marathon, you have a lot of positivity to question!
11. Eat and Sleep Well
"Focus on a high quality diet with a wide variety of fresh fruits and vegetables and enough protein," says Craggs. "To improve sleep, put in The last 90 minutes before going to bed picking up the phone.Creating a good routine at bedtime can improve the quality of your sleep if you make many positive adjustments to the workout. "
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