Marathons are an excellent way to have fun and show the resistance to which we can put our body when running. If you or someone you know is looking for a way to train for a marathon, here you can see step by step how you should train for a marathon.
Instructions to train for a marathon
- As a first step to train for a marathon, you must make a calendar which you will follow with great discipline. This calendar will last for 4 months before your marathon. In it you will put in each week 5 days in which you will exercise and 2 days to rest the body.
- If it’s your first marathon, the first exercise you’ll start your first month with is easy jogging. This is so, instead of running or just walking, you will do an intermission. You will jog for 30 minutes every day and before you start you should always do 5 minutes of warm-ups and stretches.
- For the next month you will be running instead of jogging. You should keep in mind that this may make you feel very fatigued, so run but at your own pace. Do your best to keep your spine straight. Breathe in and out, don’t hold your breath.
- Run a certain distance, say 1000 meters (1Km) and then just jog at your own pace. This will stabilize your heart rate and keep you from getting over-tired.
- Run short distances at a fast pace, and jog shorter distances at a slower pace to recover. Always do intervals in your training runs to build strength and speed without getting too tired.
- Run a longer distance and for a longer duration, for example, run for 80 minutes doing speed intervals and then slow down to recover.
- Even if you think you will only train your legs, it is important that you also do sit-ups and dumbbells in order to balance your physical condition and stay optimal during the race.
- Eat plenty of protein and carbohydrates, lean meats, eggs, milk and cereals are essential to maintain good physical condition for those who train for a marathon. But this does not mean that you do not eat fruits and vegetables, only that you give priority to proteins.
- Drink plenty of water, you should always be hydrated. Never run without first drinking a little water. Throughout the day you should drink at least 8 glasses of water, apart from what you consume during your exercise, ending the day with about 2 liters of water drunk.
- It is important to be clear about how to run faster because if you are in good condition and you can clearly see your arrival at the finish line, time is also important and will help you improve your personal bests.
What do you need to train for a marathon?
- to calendar
- discipline
Tips for training for a marathon
Avoid consuming junk food products (precooked, with preservatives, products such as chips…) and commercial soft drinks; these will not help you in the least to improve your training. Instead he drinks plain water and home-cooked food.