One question I commonly get from runners who are wanting to take their running to the next level is how do I undertake training for a marathon. For beginners training for a marathon is done the same way it is done for advanced runners. Below are some basics that cover marathon training for beginners.
Running a marathon can turn into a fun hobby. Nearly half of all participants in large marathons are first time runners. However, never underestimate how straining it can be on the body.
All training schedules start at different levels of total weekly mileage. Many begin with a long run distance of 5 miles, other with 15. You need to ascertain your fitness level and how many miles you can comfortably cover before beginning any one particular program. This is the first, and most important step.
Second, make sure your nutritional needs are being satisfied. Running and marathon training burns a ton of calories. It's important to replace those calories with good food. Eat at least three hundred grams of carbohydrates per day and at least 100 grams of protein.
You will also need to get plenty of fluids. Running, especially in the heat, can seriously drain your body of water and electrolytes. Shoot for one gallon of water per day with sufficient sodium to stay balanced. If you notice a sudden drop in blood pressure it's a likely sign that you're not getting enough sodium in your diet.
Resist the temptation to run too fast; especially on your longer runs. To properly complete a marathon training program you will need to run high mileage weeks and this is hard to do if you're too sore from running fast. Keep a slow pace on all your runs.
In the last few weeks of your schedule you will be in a period of reduced running. This allows for the body to recover and prepare for the final race. Some tapering phases last a week, other up too three weeks.
After your marathon you will most likely need at least three weeks to recover. Take the time you need. Running this distance is tough on your body so take ample time to recover from the race. It may take ups to three weeks for you to return to running as normal.
Running a marathon is a very attainable goal. I hope these preceding tips have helped steer you in the right direction for choosing a good marathon training schedule.
Running a marathon can turn into a fun hobby. Nearly half of all participants in large marathons are first time runners. However, never underestimate how straining it can be on the body.
All training schedules start at different levels of total weekly mileage. Many begin with a long run distance of 5 miles, other with 15. You need to ascertain your fitness level and how many miles you can comfortably cover before beginning any one particular program. This is the first, and most important step.
Second, make sure your nutritional needs are being satisfied. Running and marathon training burns a ton of calories. It's important to replace those calories with good food. Eat at least three hundred grams of carbohydrates per day and at least 100 grams of protein.
You will also need to get plenty of fluids. Running, especially in the heat, can seriously drain your body of water and electrolytes. Shoot for one gallon of water per day with sufficient sodium to stay balanced. If you notice a sudden drop in blood pressure it's a likely sign that you're not getting enough sodium in your diet.
Resist the temptation to run too fast; especially on your longer runs. To properly complete a marathon training program you will need to run high mileage weeks and this is hard to do if you're too sore from running fast. Keep a slow pace on all your runs.
In the last few weeks of your schedule you will be in a period of reduced running. This allows for the body to recover and prepare for the final race. Some tapering phases last a week, other up too three weeks.
After your marathon you will most likely need at least three weeks to recover. Take the time you need. Running this distance is tough on your body so take ample time to recover from the race. It may take ups to three weeks for you to return to running as normal.
Running a marathon is a very attainable goal. I hope these preceding tips have helped steer you in the right direction for choosing a good marathon training schedule.
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For a sample beginners schedule for marathon training check out our site on marathon training and beginners schedule
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