There are many options for training places. Different climbs, different grip, different shock loads. We are talking about road marathons in this book. Therefore, asphalt is the most relevant for us. However, if there is a possibility, then it is relevant to use other conditions for running for training purposes.
Asphalt running
You are preparing for a road marathon. This means that you should do most of your workouts on the highway. You must be prepared for shock. If you run only on soft ground, then going to the asphalt will be a surprise to your musculoskeletal system and injuries cannot be avoided.
It is advisable to run not only on flat roads. But also on the hills. Rarely are there marathons with minimal climb. As a rule, there are slides everywhere. Therefore, do not avoid lifting in training in order to be ready for them in competition.
But try to avoid broken asphalt where every step twists your foot. No matter how strengthened your feet, but such a run will constantly overextend the ligaments and lead to injuries. If it is possible not to run on such asphalt, do not run. It is clear that from time to time such sections may appear on your route. The main thing is that there is no such coverage along the entire distance.
Running on the ground
Running on the ground is softer. And it puts less stress on your musculoskeletal system. Therefore, if you have dirt tracks, then it is important to carry out all recovery crosses and a number of slow races on them.
As mentioned above, you should not constantly run on the ground if you are preparing for a road marathon. But running on softer surfaces makes sense.
If you do not have the opportunity to run on asphalt and there are only dirt tracks nearby, then you can also prepare for a marathon along them. However, you will have to pay more attention to strength training. Since the transition from ground to asphalt will be difficult. And your legs must somehow be ready for this.
Running on the sand
If you have a beach nearby or a place where there is a lot of clean sand, then from time to time you can do training there. If the sand is clean, then you can run and do special running exercises directly on the sand with bare feet. This type of training will strengthen your feet perfectly. You can just run on the sand in sneakers. This will also strengthen the ankle.
But don't overdo it. Running on sand is very stressful. And if you run a lot, then you can "reach" the pains of your training. Especially if the sand is soft and deep enough. On compacted wet sand, there will be no such problem. And it can be compared to running on the ground.
Running through the stadium
The stadiums have hard and soft rubber-like surfaces. In case of hard surface, you will hardly notice the difference with asphalt. In the case of "rubber" the difference will be big. Running on this surface is more enjoyable. The track provides additional cushioning. The shock load is reduced. The grip is increased.
It is convenient to do interval training in stadiums. First of all, because they are easier to plan sections of the required length.
However, I recommend that if you train on soft surfaces, sometimes go out on the tarmac and do a series of interval workouts there. Again, in order for the body to be ready for shock load, including at a high pace. If you train in a stadium that has an asphalt surface, then you can do any training on it.
In order for your preparation for the 42.2 km distance to be effective, it is necessary to engage in a well-designed training program. In honor of the New Year holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
