Long distance running is represented by a marathon, for which one should prepare properly. The wrong approach causes injuries and other problems. There are a large number of recommendations related to the preparation for the upcoming race.
How to prepare for a marathon - tips
Gradual progress
The main recommendation is to increase the progress evenly.
It is as follows:
- Every week the distance is increased by 10%.
- Beginners are recommended to start at a distance of 5 km, after which the indicator increases to 10 km. As soon as such a distance is overcome without problems, you can move on to marathon distances.
- Gradual loading allows the ligaments and tendons to be prepared.
Excessive exercise can lead to fatigue and injury. The exerted load should not significantly change the lifestyle.
How to develop strength and endurance?
The most important parameters are endurance and strength.
They develop as follows:
- Strength is gained by doing exercises on simulators.
- Endurance develops exclusively through short runs.
When doing strength exercises, you should be careful, making a mistake can lead to serious injury.
Choosing a place to study
The place of study is chosen depending on the season and personal preferences. Difficulties can arise during the winter.
Running can take place:
- At the stadium. This option is chosen by many, since the canvas is prepared and there will be no obstacles in the way. However, not everyone can run in circles.
- In the park and along other paths. Some athletes prefer these distances as they are more interesting to overcome.
During winter, jogging takes place in the stadium or in a suitable gym.
Training plan
Only a properly developed training plan will allow you to achieve the best result.
There are a large number of training plans, the following is taken into account when choosing:
- Complexity and intensity are the most important parameters.
- Most programs provide training for 20-24 weeks.
- By the end of the week, it is recommended to increase the maximum distance.
The training plan should take into account all points. With a professional approach, you need to contact specialists who provide services for the development of training regimes.
Marathon runner lifestyle
Life circumstances can lead to reduced results.
A healthy lifestyle is characterized by the following features:
- Attention is paid to the daily routine. Healthy sleep is required to repair damaged tissues and the entire body.
- Bad habits have a negative effect on the entire body as a whole.
- Frequent non-workout walks can help you recover from exercise.
There is an opportunity to find like-minded people who will help maintain a healthy lifestyle that contributes to achieving better results.
Proper nutrition
When playing sports, it is important to pay attention to proper nutrition. A lot of energy is required before an immediate marathon, since almost all muscles are involved at the time of running.
Proper nutrition is characterized by the following points:
- Only whole and healthy foods should be included in the diet.
- Despite the insufficient amount of energy, it should not be transferred. After 1-1.5 hours of training, you can increase your standard diet.
Proper nutrition ensures that the required amount of energy is supplied. Otherwise, the restoration of muscle tissue does not occur.
Race strategy
For best results, you should choose the right race strategy.
In this case, you need to take into account several important points:
- When choosing a mode, you need to be realistic, as otherwise there is a possibility of injury.
- The start of a marathon often provides an easy start, the plan for the overall result can be fulfilled in the future. Excessive zeal at the very beginning becomes a cause of overstrain.
- At the time of the race, you need to adhere to your specific nutritional plan. The intake of the required amount of nutrients helps to maintain muscle tissue in good shape.
- Severe dehydration is observed over long distances. Studies also indicate that excessive amounts of water negatively affect the state of the body. You can consume it every 15 minutes.
- The loss of only 1-2% of water does not cause deterioration of the body's condition. At the same time, there are special sports drinks on sale.
- An important point is the preparation of equipment and equipment. The morning is freed up for proper nutrition.
The strategy is developed taking into account the possibilities, for which you need to test your capabilities.
Post-workout recovery
An important stage in all training is the recovery procedure. If it is not carried out in a timely manner, there is a possibility of injury and other problems.
The features of the recovery process are as follows:
- One day per week should be chosen when there will be no load.
- A week of intense training should be replaced by a week of rest.
- It is not recommended to overload your body with training before a direct marathon for 2-3 weeks, the main task is to maintain tone, and not exhaustion.
- At the time of recovery, the body must receive a large amount of carbohydrates and protein. They are required for the production of glycogen, which forms energy reserves.
After jogging, you need to eat for 30-45 minutes. The incoming substances contribute to the restoration of muscle tissue.
The right shoes and clothes
Much attention should be paid to the choice of sneakers and clothing.
Features are in the following points:
- The structure of the foot and the biomechanical features of the body are individual in each case.
- For professionals, a selection of running shoes is carried out in special laboratories. Research conducted is related to natural cushioning mechanism and running type.
- At the time of choice, you need to rely on your own feelings. Shoes should be as comfortable to use as possible.
It is not recommended to put on new shoes immediately at a distance, as they should be slightly carried away. Otherwise, difficulties may arise at the time of running. Excessively worn shoes will cause discomfort.
There are special clothing for running on sale. Its features are in the use of quality material, while it wraps around the body to reduce resistance.
Special running exercises
Special exercises avoid serious problems. Most often sports injuries occur in beginners, which is associated with a rapid build-up of strength and muscle. At the same time, the rest of the body cannot immediately adapt to changes.
Special running exercises are represented by stretching, strength complexes. Particular attention is paid to strengthening the thigh, knees and ankle ligaments.
Who is contraindicated to run long distances?
Long-distance running is associated with serious stress on the cardiovascular system.
The contraindications are as follows:
- Diseases of the heart and blood vessels.
- Damage to joints and ligaments.
- Spinal dysfunction.
If you follow the recommendations regarding the gradual increase in the load during the marathon, you can identify health problems yourself. If pain and other problems appear, you should contact a specialist and clarify the possibility of professional sports.
