by Richard Stokes
If you want to train your first marathon then it is critical you know precisely how you can train for it. The main reason for this really is you can harm your entire body should you start training for your marathon the wrong way. What most first time marathon runners do is over-train within the initial stages of their marathon preparation.
The main reason for this is that their motivation levels are usually very high and they believe that the way to get fitter would be to go out and train lots of kilometers. Running a lot of kilometers will get you fitter than if you lay inside the home and do nothing. However there is really a right and a wrong way to obtain those essential miles into your legs.
If you are like most marathon runners training for their very first ever marathon then you'll start training a lot of kilometers and speculate why you start obtaining niggling injuries. The main reason for this really is that your body is not yet ready to train lots of kilometers. The very best way to begin training for your marathon would be to increase your mileage slowly. To complete this you ought to start to track how many kilometers you are running each week. Then you definitely should increase your total weekly mileage slowly. For example if you have increased your total weekly mileage to 25 miles per week then you ought to aim to run 26-27 kilometers in the next 7 days.
The concept right here would be to just increase your mileage by around ten percent each 7 days. Should you follow this marathon running routine to slowly improve your total weekly mileage then you definitely should not get any debilitating injuries in your marathon preparation. However, you ought to also split your training sessions into longer and short runs simply because this is usually the most effective way to put miles into your legs. What most marathon runners do is usually a long run sometime on the weekend. This really is where you'll get your greatest fitness levels from. This long marathon training session ought to then be followed up by a rest day in order to give your muscles the chance to recover from the hard session they've just carried out. You should also incorporate a semi-long marathon training session into your marathon training plan. Most marathon runners do this session mid-week, usually on a Wednesday.
Either side of this semi-long marathon training session you ought to also do two shorter training runs so that you maintain putting critical kilometers into your legs. Most newbie marathoners who get past the first couple of months of running for their marathon also make the mistake of running straight up until their marathon race. Then they wonder why they feel tired and lethargic on the day of their race. A better way is to try to peak your marathon training around three weeks before your actual race. The reason for this really is so that you can then include a taper period into your training plan. Should you do this taper period into your running plan then you will be fully recovered after the months of marathon training which you have just completed. Some newbie marathoners believe the taper period isn't worthwhile putting in their marathon training program.
Nevertheless it's close to impossible to get any fitter in the final month prior to your marathon. That is why it is important to include a taper phase into your marathon training. It'll leave your legs and body feeling fresh and rested around the day of your marathon race. By following a marathon training schedule that is specifically created for newbie marathoners then you are giving your self the best opportunity of finishing your marathon race. Obviously it will not guarantee that you will cross the finish line, however if you are cautious then you'll most likely avoid yourself from getting injured within the build-up phase. This is the kind of marathon training program that most newbie marathoners often incorporate into their marathon training schedule. However it's suggested to adhere to a newbie marathon running program which has been verified to work.
Discover a marathon training schedule to take your training to the next level. Learn the exact marathon training program marathoners from around the world use to train.
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