Every year more and more people start playing sports. So now more and more people are striving to improve their shape and lose weight. Exercising can also improve your health outcomes, such as your cardiovascular health and your respiratory system. People choose what they like best. Yes, some people like to do team sports more, and some prefer playing sports on their own.
Some of the most popular sports that you can do on your own are gym classes, as well as jogging. jogging is a very simple and effective way to lose weight and get your body in shape. But, if you have been jogging for a long time, then perhaps you should try your hand at a marathon. This is a rather difficult task because it requires a lot of training. But if you have decided that you want to take part in such a sports competition, you definitely need to prepare well for this. Without careful training, you can not only not reach the finish line, but also get certain health problems. That is why one of the most important things is careful training. In this article, we will talk about how to train for a marathon in order to get the maximum result.
What To Do To Prepare For Marathon?
Pay Attention to Base Mileage
You should start by deciding whether you want to run a competition or not beforehand. You can not make such decisions spontaneously because you will not have enough time to prepare. That is why, if you decide that you want to take part in a competition, you need to start preparing almost immediately. Typically, a standard training course lasts approximately 12 weeks. This is a normal time for which even a beginner who has never participated in such sports competitions before will be able to prepare and show considerable results.
So, if you are just a beginner, then one of your main goals when preparing for a competition is to increase your own endurance. So every marathon runner should be able to run about 50 miles in 4 months of regular training.
To achieve such results, you do not need to run every day. It is enough to go for a run just 3 or 4 times a week. Also, you do not need to give all your best and run at a fast pace. Such workouts should be in a relaxed state so that you should comfortably carry on a conversation while jogging.
Run for Long Distances
The next piece of advice to give to those who are preparing to run a marathon is to run long distances periodically. It should be said that this does not mean the need to run 50 miles immediately after starting training. You should focus on the capabilities of your body. If you should run 12 miles, you should start there. Such training should be carried out every 7-10 days. You should also add one mile to your run each week. But do not overexert your body.
Use the Speed Work Technique
This is the third and final tip for today. Using such programs in your own workouts is optional, but it should help you improve some of your performance. Fast exercise means doing several intervals during which you will run a short distance at your maximum speed. Thus, for example, you should do it several times. The first time you run 100 meters or even 500 meters at 75% of your maximum speed. This will help improve your cardiovascular system.
Go and Create a Training Program for Marathon
Now you know how to train for a marathon. You can create an excellent training program that will help you prepare for a marathon in the shortest possible time and show excellent results. Why are you waiting?