Basics Of Marathon Training For Beginners
Over the years I have trained and coached hundreds of athletes as they decide to undertake the monumental and rewarding task of running a marathon. Early in the process the first question I always get is; how do I train? Below are some basics that attempt to answer that question.
Running a marathon can turn into a fun hobby. Nearly half of all participants in large marathons are first time runners. However, never underestimate how straining it can be on the body.
The biggest rule for beginners choosing a marathon training schedule is to select one that moves along at the pace that's right for the individual runner. There are countless training programs out there so it's important to choose one that starts at a mileage point that's right for you and progresses along with enough time to get you ready for your event.
Second, make sure your nutritional needs are being satisfied. Running and marathon training burns a ton of calories. It's important to replace those calories with good food. Eat at least three hundred grams of carbohydrates per day and at least 100 grams of protein.
Fluid loss is a major concern when training as well, especially when the weather is hot. A good rule is to aim for about 1 gallon of water per day with some supplementary electrolytes added in. Maintain a good eye on your blood pressure as a drop can signify hydration issues.
You will also need to make sure to run, especially on your long runs, at a slow enough pace to give your body time to adapt to the mileage. Beginners training for a marathon often run their training runs too fast and spend too much time each week in recovery.
In the last few weeks of your schedule you will be in a period of reduced running. This allows for the body to recover and prepare for the final race. Some tapering phases last a week, other up too three weeks.
After completing the race your going to need some recovery time, serious recovery time. Estimates vary but some say at least 3 weeks. You can walk and even jog slowly during this time but make sure to try and stay away from any lengthy running.
Choosing the right marathon training schedule is everything when undertaking this kind of goal. Give it some time and do diligent research and you will be well on your way to being a marathon runner.
Running a marathon can turn into a fun hobby. Nearly half of all participants in large marathons are first time runners. However, never underestimate how straining it can be on the body.
The biggest rule for beginners choosing a marathon training schedule is to select one that moves along at the pace that's right for the individual runner. There are countless training programs out there so it's important to choose one that starts at a mileage point that's right for you and progresses along with enough time to get you ready for your event.
Second, make sure your nutritional needs are being satisfied. Running and marathon training burns a ton of calories. It's important to replace those calories with good food. Eat at least three hundred grams of carbohydrates per day and at least 100 grams of protein.
Fluid loss is a major concern when training as well, especially when the weather is hot. A good rule is to aim for about 1 gallon of water per day with some supplementary electrolytes added in. Maintain a good eye on your blood pressure as a drop can signify hydration issues.
You will also need to make sure to run, especially on your long runs, at a slow enough pace to give your body time to adapt to the mileage. Beginners training for a marathon often run their training runs too fast and spend too much time each week in recovery.
In the last few weeks of your schedule you will be in a period of reduced running. This allows for the body to recover and prepare for the final race. Some tapering phases last a week, other up too three weeks.
After completing the race your going to need some recovery time, serious recovery time. Estimates vary but some say at least 3 weeks. You can walk and even jog slowly during this time but make sure to try and stay away from any lengthy running.
Choosing the right marathon training schedule is everything when undertaking this kind of goal. Give it some time and do diligent research and you will be well on your way to being a marathon runner.