10 Best Foods To Eat While Training For A Half Marathon

Best Foods To Eat While Training For A Half Marathon in 2023

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Developing a Marathon Training Plan

Some tips and warnings about developing a marathon training plan.

First, it is important to remember that an individual cannot progress from being a non-runner to running 26.2 miles overnight. For a novice runner, a minimum of 6 months of training is necessary to build the endurance required to run a marathon, and if possible, even more time should be allotted for training. Early in this training, distances should be relatively short, and running every day is not advised at this stage. These off days are necessary for beginners because their bodies are not used to running and overuse injuries can occur from running every day. However, on these off days, other physical activities can be performed, such as walking, lifting weights, or cycling. However, physical activities that physically demanding on the knees should be avoided, such as playing basketball or tennis. As training progresses, more running days can be included in the workout program, however only 1 long run should be performed in any given week.

Speaking of weekly training, it is important to know what a weekly training program should consist of. The most important tip that can be given in this area is that each individual is different, so what works for one person may not work for another. However, in general, a workout program should consist of 1 long run per week, getting progressively longer, culminating in a minimum of a 20 mile run at least 3 weeks before the marathon. During the week, a minimum of 2 days per week need to include some running, simply to maintain the fitness gained from the weekly long run. Provided that additional days are not being used for running, 3 days per week should be used for cross-training activities, spending 30-60 minutes per day. Finally, 1 day a week needs to be devoted to rest in order to prevent overuse injuries. In building up mileage leading up to the marathon, it is important that total mileage increase not exceed 10% per week. As training progresses, it may be advisable to replace some of these long runs with races at shorter distances, to get used to traffic at the start line, especially in larger marathons. Several marathon training plans are available online, and it is recommended to look at these plans as a guide for developing your own plan.

Finally, it is important to tailor your training to the course you will be running the marathon on. Marathons can be run on a wide variety of courses, from flat to hilly, and from dirt trails to concrete and asphalt roads, and some marathons include multiple types of terrain. If your marathon is being run on a hilly course, your training plan must include hill training, with training both uphill and downhill. A common mistake is to only train uphill using a treadmill, however more hill running injuries occur while running downhill than uphill. Furthermore, if the marathon is being run on trails, it would be advisable to spend some time training on trails to gain familiarity with this type of surface.

As you can see, marathon training consists of a lot of hard work. However, when done properly, training can be safe and lead to an enjoyable marathon experience. I wish all prospective marathon runners the best in training for and running their first marathon.

Information source: www.jeffgalloway.com