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Marathon training: plans, equipment, nutritional advice and more



They just went and did it. They have committed to operate the big one. A marathon. The full 42.2 km. Keep in mind that you keep an eye out for those 0.2 miles, because you can not believe how long the last 200 meters on race day can last.

For many people the first marathon is a real highlight in life. And it will be a real test of your physical and mental strength. Once you have crossed the finish line, you will feel a sense of euphoria that is hard to reach – but you have to get there first.

Provided you have time at least four or five months before the race day, you have plenty of time to get fit for a marathon, it's always better to start as early as possible to give your body time to adapt to the rigors of the regular run. If you're not even six months or more away from race day, you do not necessarily have to dive into a full training schedule ̵

1; but now for one or two runs a week and gradually increasing the distance over time, this will be the case Make a plan so much easier as you begin to increase your mileage in preparation for the race.

If you were lucky enough to win a London Marathon 2019 ballot, then the New Year is the traditional time to start training for the event. Maybe you know someone else participated in the event. So why not get involved in some of your training runs or look for groups in your local running club to prepare for the London Marathon you can attend?

This guide contains everything you need Not only to finish a marathon, but to finish it in a big way. For some, this means flying over the finish line with a huge new personal best; for others that means not crawling the last two (two point) kilometers.

Marathon Training Plans

Find the right training plan – one that fits both your marathon goals and your current fitness – and you're halfway there. The other half follows this training plan, which is much more difficult than choosing it. Coach has a set of 14-week training plans for all the goals and abilities that are summarized here to help you find the right one for you.

14-Week Marathon Training Plan for You

You do not already have to run to tackle this plan, but you have to be active in some way as you will have a constant 5-km at the end of your first week of training Run. It's ideal for busy marathon runners, as you only need to complete three runs per week and one core workout. The finish time for the marathon is five hours, but you can do it much faster if you discover an innate running talent.

14-Week Marathon Training Plan for Beginners

This plan is suitable for both regular runners their first marathon and those who want to limit their time. You complete four runs a week, including some sprint or hill sessions – just the ticket to improving your marathon pace.

14-Week Advanced Marathon Training Plan

If You Have The Time and Existence to Complete Five If one week runs, you can take part in various quality sessions, including hills, sprints, easy runs, and long runs – which will serve you well as a marathon time at any time.

Picking Your Marathon Running Shoes

Let's start below. You will spend a lot of time with the shoes you use for your marathon training, so it is important to get the right ones. If you already have a preferred style and brand, stay with them – if it is not broken, do not repair them. If it is broke because you feel uncomfortable in your shoes or suffer many injuries, or if you are a beginner without shoes, then it is worth analyzing your gait.

Many running businesses carry out a gait analysis for free. When running fast on a treadmill, an expert can tell if you're overpronating (if your foot rolls too far in when landing) or underpronated (it does not roll far enough) or if you're a neutral runner. Advanced gait analysis also looks at how the entire body moves while walking. However, this probably only makes sense if you suffer from many injuries. Then you should consult a physiotherapist.

right kind of shoes for you, try some on a treadmill in the store if possible. For all that feels best, a good rule of thumb is, even if it contradicts the advice of others.

You want a well-padded shoe for marathon training because you have a lot of distance. If you can stretch out to more than one pair, it may be worth it to get a lighter, less padded pair to speed up the training intervals and maybe even complete the race day – though you're careful not to wear the ultra-light shoes which are preferred by professionals because they may not be cushioned enough for regular joes.

One last point in this section: Do not buy a shiny pair of new shoes at your marathon expo and wear them on the first day for the first time. This applies to all your equipment – you want proven material that does not annoy, scrub or hurt you.

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The running gear you need For a marathon

When it comes to your marathon outfit, sweat pays off when it comes to investing in technical gear derived and not irritated. Do not forget to extend these principles to your socks and underwear. You may only run a marathon in your life, so it is advisable to try a high quality kit to make sure the memory is not ruined by blisters or shudders.

You also need a way of transporting some kind of food with you while you race. There will be drinks during the course, but if you use energy gels or bars, you should bring those you are used to to avoid stomach upset … inconvenience. A running belt with space for gels, telephone and headphones is a wise purchase.

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How can Tech help you?

The range of running tech The available runs range from free tracking apps to GPS watches that guide you through each run and provide insight into your running style and the impact of your workout. Such watches are not free – more like 500 €. If you want, you can also find a lot of great technology or, of course, run it without electronic aids.

If you just want to track your runs and check them later, free running apps like Strava, Runkeeper or Nike + Run Club are your best bets. To get statistics like Tempo (very useful if you want to train for a certain amount of time) on your wrist, we recommend a simple GPS tracker like the Garmin Forerunner 35 (£ 120).

Spend around £ 200- £ 250 to get trackers who actively coach you through guided workouts and workout plans such as the Polar Vantage M and the Garmin Forerunner 235. There are also fitness smartwatches like the Fitbit Ionic (£ 280) or the Apple Watch Series 4 (£ 399) which are less powerful trackers than those offered by Polar and Garmin, but you can take music on your wrist when you need more entertainment than incoming statistics.

Most You'll find everything you need in the range of £ 200 to £ 300. However, if you want advanced navigation and training feedback, check out the offered watches for another £ 500. The Garmin Forerunner 935 (£ 439) is our first choice for runners when money is no object. Find out if your training is productive or if you overdo it, indicate how long your recovery should take after each run and much more. It also values ​​your best time for a marathon (and other races), although it tends to be optimistic, so do not worry if you do not have enough time.

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During exercise, it's important to make sure you're getting enough carbohydrate while exercising to recharge your batteries, Protein to rebuild and recover your muscles as well as fruits and vegetables to maintain your immune system Good shape – especially if you work out in winter.

You also need to think about diet and hydration during exercise if your workout lasts more than 90 minutes. Be sure to increase your carbohydrate consumption prior to these runs, and consider taking gels or other carbohydrate sources to replenish during the run. Running gels are popular because they are easy to transport and can be consumed on the go.

Hydration is also important, and that means replenishing electrolytes like sodium and drinking lots of water. Sports drinks contain not only electrolytes but also carbohydrates, or you can buy tablets that dissolve in water to make a drink rich in electrolytes.

For your last long runs before the marathon, try to replicate the diet you use. On race day itself, your body gets used to the gels and drinks. Gels, in particular, can upset your stomach, and it varies from brand to brand to how it affects you. So keep trying until you find one that's right for you.

How To Avoid Injuries

When training for a marathon, most people do a lot more walking than ever. Hopefully this should not be news for you. Given that the most common cause of walking injuries, such as plantar fasciitis, runners' knee, shin splints, and Achilles tendonitis, is a rapid increase in the number of runs, it is not surprising that many marathon runners are injured during their training

A gradual, controlled Increasing exercise performance is the key to avoiding injury. If you follow a training plan, it will be considered. If you do not stick to a specific plan, you avoid massive gains in your weekly total distance – a constant increase of 3-5 km is a good rule for marathon training.

If you miss a few weeks For whatever reason, you need to adjust your plan accordingly. It is not advisable to pass the eighth week if you missed six and seven. Instead, look at what you did in the fifth week and build a little faster than on the plan, and maybe catch up to the 12th week. This is especially true for your long runs. If you have not walked for two weeks and try to eliminate the 25km listed in your plan if you are not ready then ask for hassle-free bodies for the requirements of a marathon. Exercises such as squats, calf raises, and lunges strengthen the legs, while yoga and pilates are a great way to stretch tired muscles and strengthen your core strength. You will also find that a foam roller is important.

If you want to constantly pick up Niggles, you should also check that you are wearing the right running shoes for you.

Of course, some injuries are completely unavoidable, and even if you do everything to prepare your body for the demands of marathon training, it can lead to a crash. Be sensible when this happens – go to a physiotherapist and do not worry if it means you can not run your marathon. There will always be another race, as long as you do not destroy your body through the pain.

What to do next to running

Cross-training is an important part of any marathon training plan. We mentioned how weight training, yoga and Pilates can reduce the risk of injury, but that's not the only reason to add some cross-training to your weekly schedule. Strength and mobility work also improves your running performance and is therefore essential for those who train to beat their personal best.

You can also do a part of the run in your exercise plan against other cardiovascular exercises such as cycling, swimming or sports swapping crosstrainer. You can still get the same cardio benefits from a hard workout in a different discipline as running, and this can help stop the workout so you do not get bored while running. If you start to feel nervous, it may be worthwhile to exchange your run for a session in the pool or on the exercise bike. This allows you to complete your workout and give your body a break from the specific effects of running. And if you train in the British winter, you're probably too glad to go home for exercise now and then.

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