The
Marathon is one of the most grueling physical tests a human being can
face. Runners must train their bodies and minds to withstand the
pounding and heat of a 26.2-mile race, but for those who keep
running, the Marathon becomes an addiction, requiring more and more
of their time, energy, and resources. One of the best ways to become
a marathon runner is to train for the event and follow a
marathon training program.
We
will tell you 4 ways to train for the Marathon:
1-Choosing
a First Marathon
Marathons
generally range from calm, serene races on backcountry streets to
observer-fixed urban areas with a huge number of sprinters. Picking a
marathon close to your place might offer a "home field
advantage" with the chance to run on known streets; then again,
picking a "destination" race can truly stir up your
inspiration fire in the months leading to the race day.
2-The
Four Building Blocks of Marathon Training
The
essential components of marathon preparation are:
2.1-
Base mileage
You
must build your week-after-week mileage over the long run, running
three-to-five times each week.
2.2-
The long run
Do
a long run each 7-10 days so your body can change slowly to long
distances.
2.3-
Speed work
Practice
stretches and rhythm hurries to build your cardio limit.
2.4-
Rest and recovery
Sufficient
rest prevents wounds and mental burnout.
3-Hydrating
and fueling on the run
Hydration
Practically
all long-distance races incorporate water and help stations along the
way.
If
you plan to carry your very own water on race day, purchase a
hydration pack or belt long ahead of time and get accustomed to going
for it. Never have a go at a new thing on race day.
Energizing
When
your long-distance race increases, your muscles will start to tire
and feel weighty. Energy gels or chews are the easiest things to
carry, and they easily get digested. You can also keep bits of fruit,
or an energy bar can also get the job done.
4-Race
day tips
Avoid
trying to do anything new on race day — no new shoes, new shorts,
or another shirt. Try not to swallow 3 cups of espresso if you
normally have one. Your long preparation runs are the point where you
should be fine with your clothing, stuff, and fueling systems.
Summing
up:
A
Marathon training program is a
long-term, repetitive, and comprehensive program that can provide a
wealth of benefits. It is often viewed as a metaphor for life and
can improve
your mental health by giving me
a sense of accomplishment.