Marathon Training Tips

Marathon Training

Running a marathon challenges both the mind and the body. Despite the enormity of the challenge, more and more people of a variety of fitness levels and ages are signing up to participate in marathons. The majority of people who have completed the challenge of running a marathon find that it brings an incredible sense of satisfaction and accomplishment.

The 26.2 mile length of a marathon may seem incredibly daunting to most people however, running the actual marathon race is only a small part of the event. Months and hours of preparation and hard work go into marathon training. It's important to properly train for the marathon in order to avoid injury, prepare both the body and the mind, and successfully complete the marathon.

There are many different marathon training programs to choose from. It's important to investigate and research each program in order to determine which will be the best fit. There are many books and websites that offer marathon training programs for beginners and many local running clubs or organizations provide marathon training as well. Most experts agree that a person should be running for at least a year before considering training and running for a marathon. Most marathon training programs may have different schedules but most follow the same principles.

Many marathon training programs include the same elements. The most important element is to build up mileage. The rule of thumb for most marathon training programs is to run 4-5 times a week for a minimum total mileage of 25 miles per week. The week should begin with low mileage runs of 3-6 miles that alternate between hard and easy workouts. Each week should end with a long run of at least 90 minutes. Long runs should be run at a pace at least a minute slower than race pace. It's important not to build up mileage too rapidly. Experts recommend not to increase weekly mileage or long run mileage by more than 10 percent. It's also important to train consistently in order to properly train the body and prevent injury.

Shoes are an essential item needed before beginning marathon training. Finding the proper running shoes is important because it will make training more comfortable and will also prevent risk of injury. The best place to purchase running shoes is at a specialty running store because the staff is knowledgeable about matching the right shoe with a person's specific biomechanical needs. New running shoes should be purchased when the old pair has been used to run about 400 miles.

Most experts recommend keeping a training log or journal. A training log will provide a history of running which is useful for finding the possible cause of injuries. They also help keep track of the miles run, total time of runs, resting heart rate, weather conditions, and running routes which can be useful in determining the effectiveness of training. A training log can also be a great source of motivation.

Even though marathon training focuses on running, it isn't the only form of exercise needed in training. Most experts recommend both weight and cross training to prevent the risk of injury and achieve overall body conditioning. Weight training will strengthen not only the leg muscles but the arm muscles as well. Cross training will allow overused muscles to take a break from repetitive movements. It's also important to properly stretch the muscles before and after running in order to prevent injury. Following a well balanced and nutritious diet, drinking plenty of water to stay hydrated, and getting enough sleep and rest are also needed to keep the body in good shape.

A marathon is a race of endurance. Not only must the body be prepared to handle the physical endurance of running 26.2 miles, but the mind must be prepared as well. Proper marathon training will help to prepare the mind for the demands the body will have to endure. Remembering all the hard work and effort put into training will motivate the mind to push the body in moments of weakness. Training and running the marathon is a great way to test both mental and physical strength.