To prepare for a marathon you should run outdoors at least 4 times a week for 70 minutes to 2 hours. However, it is also important to do stretching and bodybuilding to strengthen the muscles, being important the accompanying of a teacher.
The physical preparation for a marathon takes at least 5 months and, in the case of beginners, it takes an average of 1.5 years, and it should start by running 5 km, 10 km and 22 km progressively.
In addition, eating foods rich in carbohydrates and protein, drinking lots of water, sleeping at least 8 hours a night and gaining confidence and motivation is essential to get through the race to the end.
Tips for running the marathon
Some important tips for running a marathon include:
- Go to the doctor to do the blood tests and ergospirometric test, which assesses the level of physical fitness, the functioning of the heart and lungs;
- Use running shoes ;
- Use heart rate meter, known by frequency meter in the chest or wrist;
- Opt for outdoor workouts while avoiding the treadmill;
- Be part of a race group to increase motivation;
- Slow the pace of training in the last two weeks of the race to protect the body.
In addition to these tips, it is essential to do a physical and mental preparation to endure the test is necessary:
1. Make physical preparation
To run the marathon, it is recommended that you run regularly for at least 1 year, at least 3 times a week, doing workouts of at least 5 km. However, if the individual is a beginner he must first prepare physically and only then devote himself to the specific training for the marathon. Read more in: 5 tips to improve your performance in racing.
Generally, the training plan to run the marathon should be planned by a coach and should be done each week, including:
- Run at least 3 times during the week, running between 6 and 13 km;
- Do 1 long-distance training, which can reach 32 km;
- Increase the distance weekly, but not exceeding the 8 km increase per week;
Repeat the number of kilometers traveled every 15 days.
During physical preparation to run a marathon, in addition to running, one should do stretches and muscle strengthening, especially, sit-ups. Here's how to do it: 6 exercises to set the abdomen at home.
2. Mental preparation
To run a marathon requires mental preparation, as the test may take between 2h and 5h, resulting fatigue and fatigue. Therefore, it is important to:
- Know the race course in advance, paying attention to references and clues;
- Attend previous races or feature films;
- Talk to athletes who have run a marathon.
The inceptive of family and friends is usually also very important to succeed in training and on the day of the race.
3. Rest and rest
In addition to running training, the athlete must rest daily, sleeping at least 8 hours a night. Here are some good sleeping tips: 10 good sleeping tips.
To recover the tiredness and the body to rest it is also important to choose 1 or 2 days of the week, not to run and just do some sit-ups or stretches, to recover the energy.
4. Maintain a healthy diet
During the months of preparation for a marathon, it is essential to eat a healthy and balanced diet, eating foods rich in carbohydrates and proteins every 3 hours and drinking at least 2.5 L of water a day. It is also important to pay special attention to food before and after workouts.
In addition, on the day of the race and to endure the race to the end, one should eat 2 hours, 1 hour and 30 minutes before running to keep sugar levels stable, not having cramps and keeping heart beats regular. Read more in: What to Eat Before and After the Marathon.
Risks of running a marathon
Running a marathon is a very demanding challenge and may occur:
- Dehydration due to excessive sweating and to avoid drinking water and energy drinks during the test;
- Intestinal cramps due to the low level of sodium, and a little salt should be ingested throughout the test;
- Have cramps due to lack of potassium;
- Injuries to the ankles or legs, such as sprains or tendonitis;
- Nausea or vomiting due to intense exertion.
To avoid these complications that can arise while the athlete runs is essential to ingest water and energy drinks like Gold Drink. Learn more about this drink in: Gold Drink.
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