This Is What It Really Needs To Run A Marathon
If long distance running is one of your dreams, we are here to help you check that on your bucket list. A marathon is a long-distance race where you run 26.2 miles in one day. Yes, it sounds scary, but with proper training, it is a goal you can achieve. It takes an average of four to five hours to finish a race, although some elite athletes finish in two hours — and it takes some people a long time. No matter how long it takes you to complete it, you are set to be proud of your whole life.
To prevent injury and help you do your best, it is important to give yourself plenty of time to practice. "The 15- to 16-week marathon training program is often a fun place for many runners," said Thomas Watson, a certified running trainer and founder of Marathon Handbook.
“Long enough time to adjust to the long run — unless it is so long that the runner makes it a point to increase the number of weeks at a distance, increases the risk of injury and fatigue,” he says.
Length of Marathon training
Before you sign up for a marathon, make sure you plan far enough that you have time to build your running endurance. The 15-16 week period is correct; however, depending on your initial eligibility level, it may take more or less time.
"I often recommend that first-time marathon runners spend about 16 weeks preparing for a marathon," Watson said. “If a runner does not have a lot of running back, we spend five or six months in it, the first few months of building a foundation for running. Experienced long-distance runners can listen to their training and prepare for 10-12 weeks. ”
You should also consider your goals when deciding on your training time, Buckingham said. “If the goal is just to finish, a short build can be done. However, if the goal is to set a personal record or to hit a goal for a period of time, then the athlete may benefit from a long build. ”
Benefits of Running a Marathon
- There are many benefits to training and running a marathon. A recent study in the Journal of the American College of Cardiology found that marathon training for the first time lasts four years from your heart years.1 In particular, they found that that part of the training, where you train for a few months, runs six to 13 miles a week. reduces blood pressure and aortic congestion.
- "Running is one of the best things you can do for your life," said Buckingham. "If running can be bottled and sold in pill form, it could be the world's most widely prescribed drug for many health benefits."
- In addition to cardiovascular benefits, Buckingham says running has several other benefits, including reduced risk of Alzheimer's, diabetes, certain types of cancer, and obesity, as well as improving metabolism and mood.
- Despite these benefits, you should check with your doctor to make sure you are getting the green light of marathon training. In particular, people with high blood pressure, heart conditions, arthritis, or musculoskeletal injuries should talk to their doctor before starting a marathon training program.2
What to Eat When Training
It is important to have good nutrition when training for long-distance racing; however, Buckingham says it is important to pay attention to your carbohydrates and protein diets.
"Carbohydrates are the main source of energy for the body during exercise," he says. “The body can only store about 2,000 energy (or about two hours) in the form of carbohydrates. So, every time you run, you run out of your carbohydrate stores. "
He says to make sure you eat a lot of healthy sources of carbohydrates, including grains, fruits and vegetables. “Because none of us can run less than two hours, we will need extra carbohydrates to win the race. Long-term use of energy jars is an important factor. ”
In addition to carbs, he says make sure you eat plenty of high-protein sources, such as fish, poultry, Greek yoghurt, beans, `and tofu. “Protein is one of the most important nutrients in the body during marathon training. Although we do not use a lot of protein to maintain strength during exercise, it is important that we recover after running, ”he said. "Protein is the building block of the body, so it is very important that you eat enough protein during your marathon training."
Buckingham explains that running causes microtear microbes, and the role of proteins in repairing muscle damage and building muscle strength, so it does not cause much damage in the future.
Follow these nutritional tips throughout your training program — and be sure not to try new foods, energy jars, or drinks on race day. "It would be embarrassing if you could get to 20 miles and start having a depressed GI because you ate the gel at a time you had never tried before. A little planning goes a long way!"
Marathon running facilities
“The good thing about running is that you don't need a lot of equipment to get started. A good pair of running shoes is all you need! ” said Buckingham.
It is important that you get the right type of running shoes that fit your foot to prevent problems including blisters, sore toes, and damaged nails. You may want to consider getting a fit in a shoe store that specializes in running shoes. Generally, the American College of Sports Medicine (ACSM) says make sure you have at least an umbi inch space between the front of your shoe and your toes.3 A good rule of thumb is that there should be enough space to put a thumb between the front of your shoe and your big toe. Your shoe should also be wide enough so that you can move your toes easily.
ACSM says it takes several weeks to break new running shoes. Do not buy a new pair to wear on the day of the marathon, as it may cause pain and blisters.
Buckingham says that in addition to shoes, you will also need proper running attire. “As you become more invested in your marathon journey, you will likely invest in sweat-wicking socks, dri-fit shirts, specialized shorts that have a built-in pocket for your keys, and a nice pair of sunglasses to block the sun—or hide the tears in your eyes at mile 22…not that I’m speaking from personal experience or anything!”
Lastly, make sure you train with the same shoes and outfit you will use on the marathon day. “On the day of the marathon, make sure you have your race outfit and make sure that you’ve tried this outfit prior to race day,” he says.