A marathon isnai??i??t just about running, it is an experience. An experience for life, indeed! But the first thing a marathon demands is thorough preparation. There are a lot of things to keep in mind when preparing for aAi??full marathon.
Willpower and determination are important, but overconfidence can make you miss out the big picture- your physical ability.
Here are the handful metrics you should adopt if you want to prepare for aAi??marathon, efficiently.
#1 Start early
You have decided that you positively want to participate in the marathon. But to be even an aspiring marathoners, you have to start building a mileage at least a year before moving on to a marathon training program.
So, if you want to run a marathon start as early as possible.
#2 Get checked
Before starting any training, you are ought to get checked by your doctor. Training for a marathon is extremely exhausting and difficult.
If you are not in a good physical condition or have previous injuries, carrying out such intense training can have serious consequences.
#3 Start with small to achieve big
To some, the idea of running more than 20 miles is intimidating. For a first-time marathon runner, it is not easy to run such a big distance in one go.
Start with running shorter races like 5Ks, 10Ks, or even a half marathon. Participating in smaller races is an excellent way to prepare yourself for a first marathon. Running a few races will prepare you physically and mentally for the bigger race.
Participating in these short races will gradually increase your mileage. As the weeks of participation add up, the 20K+ goal will look more achievable.
#4 See what you eat
Nutrition is critical when it comes to a marathon. Fueling your body efficiently is needed to stay healthy and for a fast recovery during marathon training.
You need to consume 2000-2500 calories each day. The calories should come from various sources like complex carbohydrates (65%), protein (10%), and unsaturated fats (20-25%)
Carbohydrates, particularly the complex ones, will provide glycogen (energy) to your tired leg muscles. Protein helps in repairing muscle tissues.
Vitamins are also highly recommended as they provide you with the minerals your body needs during such intense training. Take multivitamins supplement daily during your training period.
Also, keep in mind to consume plenty of calcium and iron to make your bones strong.
#5 Get ample rest
Getting enough rest is just as important as getting a proper marathon training. After training every day, your body needs to recover from the training stress in order to stay healthy.
Keep aside at least 2 days per week as rest days. Donai??i??t perform workouts on these rest days.Ai??Your body will feel fresh and ready for the next sessionai??i??s challenge after the much-needed time off.
And your feet will definitely bless you!
#6 Stretch your body
Marathon running requires a strong body. To cover the 26.2K stretch, stretch your body. Along with your marathon training, perform some stretching exercises every day.
Stretch exercises will help you strengthen your legs, back muscles, and hamstrings. They will also firm up your stomach and will build a strong core for you.