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How to Train For a Marathon

 
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jameskauffman
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Registrace: 30.5. 2023
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PříspěvekZaslal: čt 01. červen, 2023 1:15    Předmět: How to Train For a Marathon Citovat

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A marathon is a serious commitment and should only be undertaken once runners have a solid running base of at least six months and a few shorter races under their belt. Also, runners should always have a backup race in case the original one gets canceled.

Rest days are important, as are a quality hydration vest and good running socks that will help prevent blisters. Be sure to test fueling strategies during your long training runs, too.

Base Mileage
Conventional wisdom is that aspiring marathon runners should have a solid base of weekly mileage under their belt before beginning a training cycle. Increasing mileage too quickly increases the risk of injury.

Novice runners may need to build up to a weekly average of 20-30 miles a week during their base phase before starting a marathon training program. These workouts should be mostly easy, with one or two long runs mixed in.

For advanced runners, these easy miles should be augmented with short but hard runs like Lydiard's fartleks or hill workouts. The goal is to build strength and endurance without overworking muscles, tendons, and ligaments that aren't yet ready for marathon-pace work.

Long Runs
Long runs increase your endurance and are a key part of marathon training. These workouts should be done comfortably and no faster than your race pace.

Long runs can also act as dress rehearsals for your race, allowing you to try out different gear and experiment with your fuelling strategy. Many runners find it useful to run with a group to make these sessions more enjoyable and sociable.

A more challenging variation on the long run is a Fast Finish Long Run, where you perform most of your run at a conversational pace but add in speed surges every 10 to 15 minutes. This type of workout will stimulate your muscles to become more resistant to fatigue and can also improve mental toughness.

Speed Work
During a marathon, your body can only store a certain amount of glycogen- its primary energy source. Once this is depleted, you hit what's known as "the wall."
Adding speed workouts to your training plan helps you build your ability to run at a faster pace and decreases inefficient running techniques, such as slouching or shuffling your feet, that can waste energy.

However, don't do too many miles at your goal marathon pace too early in your training program. This can cause you to peak too soon and may make you feel flat on race day. Aim to have no more than 15-20 percent of your weekly mileage run fast-paced.

Rest Days
The marathon requires a lot of energy, and the body can only store so much glycogen before it feels tired. This is why your training plan should include several long runs and speed workouts that simulate the fatigue of a marathon.

Rest days are an essential part of a good marathon training program. In addition to letting your muscles heal from the wear and tear of hard workouts, they also prevent mental burnout.

If you don't enjoy resting, try something low-impact, like walking, swimming, or cycling. A rest day doesn't mean a total break from exercise; you can still do mobility routines, stretch or review your training log.

Nutrition
While choosing a training plan is an important part of getting ready for a marathon, finding the right food before, during, and after the race is just as crucial. The wrong foods can slow runners down and lead to discomfort or even injury.

During marathon training, it is recommended to test a variety of foods and fuel to find what works best for each runner. Generally speaking, avoid sugary sodas and energy drinks that contain stimulants, deep-fried foods, fatty foods, and spicy foods. Carbohydrate loading for the last few days before the marathon is also a good idea to maximize stored glycogen levels.

Race Day
The two weeks before your race, scale back your mileage significantly to allow your muscles to fully recover. Get a good night's sleep and eat a carbohydrate-rich breakfast. Apply a thin layer of lubricant or anti-chafe cream to any areas prone to blistering, like your feet, thighs, and nipples.

The marathon is a game of energy preservation, and your training should include sessions that alternate between running at your goal race pace and a bit faster than you would run on an actual day. Practice using your fuel and make sure you know where the water stations are.

Find your motivation for taking on a marathon and hold it close to your heart. It will help you through the tough times when your legs are tired, or the weather is unpleasant.
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lily167
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PříspěvekZaslal: pá 09. červen, 2023 5:08    Předmět: Citovat

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PříspěvekZaslal: út 13. červen, 2023 22:46    Předmět: Citovat

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PříspěvekZaslal: čt 15. červen, 2023 9:24    Předmět: Citovat

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PříspěvekZaslal: ne 13. srpen, 2023 21:23    Předmět: Citovat

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