When getting ready for a marathon, there are many different things to think about. These aspects include having rest days, doing speed work, and striking a balance between the amount of training mileage you do and the danger of being injured or becoming burned out. You are in the right place if you are thinking of including a marathon in your scheduled races as part of your training. Continue reading for some helpful advice. In addition to that, make sure you get plenty of water. Runners who are training for marathons should not only drink a lot of water but also a lot of other fluids when they are out on their long runs.
Another rule you should follow is to finish your speed workouts with some easy miles. This permits your muscles to heal and protects your mind from being mentally exhausted. Even if most marathon training is finished in the weeks leading up to the race, you still need to schedule rest days so that your body has time to fully recover from the training you have done. Cross-training is another option that you have during this time. Finally, you could want to try yoga or some other form of exercise, depending on what you want to accomplish.
You should be aware of the benefits of speed work before beginning your marathon training program to make the most of it. No matter how old you are or how to fit you currently are, including speed work in your overall training program, should be a priority. Accelerating to a high speed over approximately twenty seconds is a standard component of speed training. Your body will be able to adjust to the accelerated pace without having to exert itself. A beginner's training program's first six to eight weeks should be dedicated to practicing strides. Only after that should they move on to undertaking speed exercises.
The days leading up to a marathon can be divided into various categories. It doesn't matter if this is your first time training for a marathon or if you've done it a few times before. It's crucial to give your body breaks from your workouts to recuperate. A good rule of thumb is giving yourself one extra day of rest for every mile you run. Therefore, if you have recently finished your first half marathon, you should give yourself a recuperation period of 13 days before entering your next competition. However, if you have previously completed a half marathon, you may recover from the experience more quickly. Therefore, you must permit yourself to rest for two days and then evaluate how well you have recovered. While rest days are necessary, don't do any exercise. On days designated for rest, you can engage in light swimming, cycling, walking, or lifting that have a mild effect.
Following the conclusion of this time, you should keep increasing the mileage volume in your training until you reach the maximum amount required for the marathon. The next step that you should take is to make plans for a "cut back" week, during which you will lower the total amount of distance driven by thirty percent. This week is a good one for working on your speed. Snider suggests doing one to two-speed workouts per week, running one to two miles at your maximum speed, and executing extended fartleks. Afterward, you can progressively progress to routines designed to improve your speed.
There is a thin line between the amount of mileage you put in at the gym and the risk of overtraining or exhaustion. It is not the same thing as training at a low volume to aim for the fewest amount of kilometers possible in a given week. Running at a low volume does not imply that you are not increasing your endurance, but running at a high volume puts you in danger of injury or overtraining. Conversely, running at a low volume does not mean you are not building your endurance.
You must complete a test run from two to three days, several weeks before the race. This will allow your muscles to recover from the high-intensity workout that you have been doing. Cross-training is another option, and it can consist of any activity you enjoy, such as walking, cycling, swimming, yoga, weightlifting, or anything else. The essential thing is to establish a balance that is appropriate for you specifically and works well for you. Take as many rest days as you feel you require, regardless of your schedule.
Running some easy miles in the weeks leading up to a marathon is an important part of training for a marathon. It is not a good idea to cut back on the amount of jogging you do in the days leading up to the race since you run the risk of overtraining. However, it is a wonderful opportunity to put your limits to the test and figure out how to improve your marathon training schedule. During recovery runs, you should pay attention to running at fifty and sixty percent of your typical run volume. Work on your speed in addition to running for greater distances if you want to improve your cardiovascular fitness. In conclusion, before running the marathon, you need to get enough rest to avoid physical damage and mental exhaustion.