The marathon is a challenge to your strength and endurance. Therefore, if you decide to take this step, you need to devote time to prepare. Experienced marathon runners say that if you are a beginner marathon runner, it may take a year to prepare your body for such a challenge. This path will be difficult, and you will want to give up everything, but you can do it using some advice from experienced marathon runners.
You will need patience and determination. Therefore, your training should be aimed at strengthening endurance and strength. Your body must be healthy. Exercise should improve your health. If you choose to exercise too hard during the first few days, it will damage your health. As a result, you will not be able to reach your goal. Therefore, you must have a clear training plan that will increase gradually.
Stages of preparation for a marathon.
Choosing a marathon.
To develop a training plan, you need to know what you are preparing for. Therefore, you need to choose a marathon in advance and register your participation. You will know your goal and be better prepared.
Choosing a coach.
Of course, you can prepare yourself. However, if you are a beginner, you may not know the important details that will help you achieve your goal. The coach can develop a plan for your workouts and monitor the technique of their implementation. Thus, the preparation process will be much more efficient.
Visit the doctor.
A marathon is a heavy load on your body, so you need to make sure it can handle it. Many chronic diseases can be contraindications for a marathon. A doctor’s consultation is an important step before starting your marathon preparation.
A marathon is stressful on joints and tendons. Therefore, they must be in perfect condition. Stretching helps to strengthen them. Plus, it strengthens the abdominal muscles that give your back security.
Exhausting training will drain your body, and you won’t be able to run a marathon. Rest is a prerequisite for developing endurance. You should get adequate sleep and rest.
If you try to run the marathon distance on the first day, you will fail and harm your health. Daily long runs can hurt you, so increase the distance gradually. Also, go for a walk from time to time and take breaks to drink water. Also, you need strong muscles to run a marathon. Add strength training to your schedule to help build your muscles and make your body stronger.
Also, you can complement your workout with cycling and swimming in the pool. They will help you adapt to your aerobic activity and get less injury.
Nutrition is essential when preparing for a marathon. The calorie content of your diet should be at least 2000 calories. Moreover, more than half of the calories in your diet should be complex carbohydrates. About 10% are proteins, and 20% are unsaturated fats. You need to consume a lot of calcium and glands. If you can’t get them from your diet, your doctor may prescribe them as supplements for you.
If this is your first marathon, you should start with a short distance. Start at 5 km, then try 10 km, and finally a half marathon. This is a good way to gradually increase the distance and allow your body to get used to the load.