For many new and seasoned runners, the interest in marathon running boils down to the delight of achieving a personal challenge. You might be interested in seeing just how far you can go or even how mentally strong you are against the pressure to keep going.
Whatever makes running a marathon appealing to you, one of the biggest questions for beginners is, how do you prepare? Here is a simple guide outlining the basic protocol for marathon training. See you on race day!
Table of Contents
Know Your Limitations
Distance runners suffer from more injuries than sprinters because of the prolonged pressure they expose their limbs to during long runs. Still, distance running is one of the best things you can do for your health and peace of mind. So, with all of that in mind, remember to pace yourself based on what your body tells you is possible, and don’t force your body to go farther than it wants to go when you’re still getting used to training.
You might consider alternating between walking and running if your brand new to working out as well. Basically, don’t bite off more than you can chew. Keep running enjoyable by gradually increasing your goals so that you remain motivated when it’s time to push yourself.
Women’s Cushioned Running Shoes
Take things easy and for female runners, track your strides with these women’s cushioned running shoes. The running shoes you wear will make all the difference in your marathon training. Go for comfort and wiggle room at all costs.
Choose Something Low-Key
Your first marathon is going to be overwhelming enough without the crowds, cheering, and city noise to throw you off. Sign up for marathons in quieter or less crowded areas. Consider traveling to exciting places that still maintain the quietness you need.
Running is a meditative experience for some, suggesting that the more you tune out excess noise, the better your running will be. Check out the marathon dates available in your community if you know that those races will be down-to-earth. A big fundraiser event is not the scene for your first marathon.
Include All Running Components
You need to divide your workouts throughout the week so that your body is getting a mix of cardio, strength training, speed work, and recovery time. You will want to look for one high-intensity workout to mix in with your distance running every week to get the most out of your training.
The rest of your time should be spent alternating between short and long runs. Don’t forget to include rest and recovery as part of your training plan. Take a hot bath or spend ten minutes stretching to repair your muscles and joints after those long workouts.
Give Yourself Mini-Goals
Sometimes, you need to push yourself in healthy ways to reach reasonable workout goals. Suppose you planned to run three miles but felt drained after just a mile in, set mental goals to keep you going. For example, you can say to yourself, “If I make it to that mailbox, I can stop.”
Once you get to the mailbox, you’ll see that you can keep going after all. Continue setting mini-goals for yourself until you do hit that three-mile mark. You might even find that this game is a fun way to entertain your mind when all you want to do is catch your breath and sit down.
Journal Your Progress
Some days you won’t feel like running. If you journal every day, you will look forward to this daily ritual and feel more obligated to complete your runs knowing that your journal reflection is waiting. Stay motivated with creative approaches.
There is nothing more satisfying than being able to say, “I did it!” after your first marathon race. With the right training tools in place, you are well on your way for an experience of a lifetime. Happy running!
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