Complete a marathon is a feat that less than one percent of people in the world can boast. For those who wish to join this small but distinct group, what follows is a beginner's guide to marathon preparation.
Preparation: Motivation, objectives and toolsThe first and perhaps most important step in preparing for a marathon is to find a source of motivation that lead you through the long weeks of training in the last few miles on race day. Developing a good state of mind and stay motivated training will ensure a successful and enjoyable race.
The identification of objectives can be a great motivator, but only if they are the right goals. Those who try to marathon training just to lose weight are likely to quit before kick off, as many well-meaning people who join health clubs as part of the resolution of the new year but stopped going to the gym in February. The first time marathoners should instead focus on goals such as finishing the race, running the entire time or desired end.
One of the best sources of motivation and goal setting are marathons charity, with proceeds going to causes such as cancer research or local non-profit organizations. Many nonprofit organizations also sponsor marathon teams that allow participants to sign up with a group of riders who are trying to raise funds for the organization. Choose a cause that has personal meaning and is sure to support even the most rigid training regimen.
Having the right equipment does not guarantee a faster arrival, but will improve the overall comfort that can help individuals reach the finish. Of course, a pair of running shoes is essential quality, specialty stores or shoe stores running will be able to advise you on appropriate shoes and fit the foot properly for maximum comfort. Keep in mind that the shoes purchased at the beginning of training can last until the day of the race, even if you wear brand new foot speed on the day of the marathon is not desirable either. Consider buying two or three pairs of shoes and the same rotation throughout the training to minimize wear.
Training recommendationsThose who are interested in training for a marathon should be able to operate continuously for at least 30 minutes. The distance is not critical from the outset, but get the body used to the atmosphere and the impact of non-stop race is important. To increase the resistance in the pre-formation, using an interval program. The racing suit with short bursts of brisk walking is a great way to relieve the body in a new exercise regimen. It will also help muscle recovery and prevent injuries.
Of specific training programs can be found online or in many publications running. Speaking to experts runners may also be useful. Here are some tips to skip the initial training and improve the overall experience:
* Resist the temptation to over train. Many new riders are so excited to start this push too hard and end with the start of training injuries that can derail their plans quickly. The objective of the training is marathon slowly and gradually build the strength and durability that will last for several hours. Do not expect - or try - to run 20 miles the first day of training.
* Start with a couple of miles an hour. In general, the mileage should increase slightly each week, and the longest track training should be no more than 18 or 20 miles. Mileage would then fall in the weeks before the race so that the body has time to recover and implement marathon strength-to-day.
* Keep track of your progress and a training program using a runner newspaper. Whether online or in a newspaper, the visuals show you exactly how much training has been accomplished.
* To fight against boredom, invite a friend for long runs or incorporate interval training routine. Other periods of running with walking distance, which can also increase stamina and endurance.
* Do not feel as if every day should include miles of running. Planning a long run every week, preferably on the same day of the week, and plan accordingly other day. Leave one or two days a week for the rest, which could mean it does not work at all or take a long brisk walk instead of run.
Tips for nutrition and hydrationEat a balanced and get adequate hydration diet are essential elements of any successful training program for the marathon. While nourishing the body ensures a positive outcome, both during the preparation and the day of the race. Carbohydrate and protein nutrients are the two most critical needs of the body of a runner elements. During the training, about 65 percent of daily calories should come from complex carbohydrates like rice, pasta, beans, vegetables and whole grain bread. At least 10 percent of your daily calories should come from lean protein rider like chicken, lean red meat and fish. Unsaturated fats are important, and 20 to 25 percent of total calories should come from fat. Proper nutrition will ensure that your body systems functioning at full capacity and are capable of releasing the stored energy effectively during the marathon.
Preparation: Motivation, objectives and toolsThe first and perhaps most important step in preparing for a marathon is to find a source of motivation that lead you through the long weeks of training in the last few miles on race day. Developing a good state of mind and stay motivated training will ensure a successful and enjoyable race.
The identification of objectives can be a great motivator, but only if they are the right goals. Those who try to marathon training just to lose weight are likely to quit before kick off, as many well-meaning people who join health clubs as part of the resolution of the new year but stopped going to the gym in February. The first time marathoners should instead focus on goals such as finishing the race, running the entire time or desired end.
One of the best sources of motivation and goal setting are marathons charity, with proceeds going to causes such as cancer research or local non-profit organizations. Many nonprofit organizations also sponsor marathon teams that allow participants to sign up with a group of riders who are trying to raise funds for the organization. Choose a cause that has personal meaning and is sure to support even the most rigid training regimen.
Having the right equipment does not guarantee a faster arrival, but will improve the overall comfort that can help individuals reach the finish. Of course, a pair of running shoes is essential quality, specialty stores or shoe stores running will be able to advise you on appropriate shoes and fit the foot properly for maximum comfort. Keep in mind that the shoes purchased at the beginning of training can last until the day of the race, even if you wear brand new foot speed on the day of the marathon is not desirable either. Consider buying two or three pairs of shoes and the same rotation throughout the training to minimize wear.
Training recommendationsThose who are interested in training for a marathon should be able to operate continuously for at least 30 minutes. The distance is not critical from the outset, but get the body used to the atmosphere and the impact of non-stop race is important. To increase the resistance in the pre-formation, using an interval program. The racing suit with short bursts of brisk walking is a great way to relieve the body in a new exercise regimen. It will also help muscle recovery and prevent injuries.
Of specific training programs can be found online or in many publications running. Speaking to experts runners may also be useful. Here are some tips to skip the initial training and improve the overall experience:
* Resist the temptation to over train. Many new riders are so excited to start this push too hard and end with the start of training injuries that can derail their plans quickly. The objective of the training is marathon slowly and gradually build the strength and durability that will last for several hours. Do not expect - or try - to run 20 miles the first day of training.
* Start with a couple of miles an hour. In general, the mileage should increase slightly each week, and the longest track training should be no more than 18 or 20 miles. Mileage would then fall in the weeks before the race so that the body has time to recover and implement marathon strength-to-day.
* Keep track of your progress and a training program using a runner newspaper. Whether online or in a newspaper, the visuals show you exactly how much training has been accomplished.
* To fight against boredom, invite a friend for long runs or incorporate interval training routine. Other periods of running with walking distance, which can also increase stamina and endurance.
* Do not feel as if every day should include miles of running. Planning a long run every week, preferably on the same day of the week, and plan accordingly other day. Leave one or two days a week for the rest, which could mean it does not work at all or take a long brisk walk instead of run.
Tips for nutrition and hydrationEat a balanced and get adequate hydration diet are essential elements of any successful training program for the marathon. While nourishing the body ensures a positive outcome, both during the preparation and the day of the race. Carbohydrate and protein nutrients are the two most critical needs of the body of a runner elements. During the training, about 65 percent of daily calories should come from complex carbohydrates like rice, pasta, beans, vegetables and whole grain bread. At least 10 percent of your daily calories should come from lean protein rider like chicken, lean red meat and fish. Unsaturated fats are important, and 20 to 25 percent of total calories should come from fat. Proper nutrition will ensure that your body systems functioning at full capacity and are capable of releasing the stored energy effectively during the marathon.
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