5 Tips How to Train for a Marathon
This article will show you how to train for a marathon successfully. For some runners, finishing a marathon is the ultimate test of endurance. Over the course of the 26.2 mile event, and the training leading up to it, you will experience the entire spectrum of emotions from elation to exhaustion.
Finishing a marathon is easily attainable if you follow some basic steps. Follow the tips below then click image to get the best marathon training guide for beginners!
Marathon Training Tip #1 Don’t Bonk
“Bonking” is a term used by runners and coaches to describe the condition of when you run out of fuel. The mind goes blurry and the body shuts down. It is the last point before complete exhaustion. The key to avoiding bonking during a run or race is to balance the right nutrition and hydration during your training.
Think about a science experiment where you are both the scientist and the lab rat. You are responsible for recording your nutrition and hydration needs and tweaking them as necessary. Most people when they give advice on how to train for a marathon will recommend keeping a log of your mileage and pace. What they fail to include is keeping a log of your nutrition and hydration needs. Record how much fuel in the form of gels or bars that you ate and how much fluid (water and electrolytes) you drank before, during, and after your runs. Make sure you have enough marathon protein bars for the week training nutrition needs. If you are finding that you have a problem during your training, it is easy to look back at your log and make adjustments to find the perfect balance before race day.
Marathon Training Tip #2 Take It Easy
A marathon is about finishing strong, not about being the first person off the starting line. So allow yourself to take it easy and stay in control at the beginning. Then, as you feel more energy, pick up the pace for a strong finish. Practice this control during your long runs so that you don’t go out too hard on race day and burn out before the finish.
By running the second half of your race faster than the first half, you will do what’s called a “negative split.” If you run too hard at the beginning, your body will overproduce lactic acid and have a difficult time eliminating it from your system. When lactic acid builds up, athletes experience greater fatigue than when the levels of acid can be managed by the body. Gale Bernhardt, U.S. Olympic Triathlon Coach, focuses on a negative split strategy with her athletes in order to achieve optimal race performance.
Marathon Training Tip #3 Take It Easy (Again)
A good training plan will tell you how to train for a marathon in miles run. It should also tell you how to train by means of rest. Equally as important to how many miles you run is how much time you allow for your body to recover. Before and after every long run or hard workout session, you should allow forty-eight to seventy-two hours of rest. Rest includes taking a day off all exercise or doing light aerobic activities such as swimming, cycling, or hiking. Allowing your body to recover and refuel during your training is essential to a successful marathon finish.
Get a good training plan. Investing a small amount in purchasing a proper plan is the first step to comitment needed to succeed. .
Marathon Training Tip #4 Dress Appropriately
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When training for a marathon, it’s also important to make the investment in proper running attire and a good pair of running shoes. Running clothes are made from a technical fabric, not cotton, to make sure that sweat is pulled away and off the skin to keep you dry and comfortable. Good running clothes will prevent chafing and other discomfort when running. See below recommended running clothes:
- Women’s CW-X Stabilyx Tights or Men’s Stabilyx Running Tights (made for runners)
- X-Bionic Men’s Energizer Long Sleeve T-Shirt
When looking for a pair of good running shoes, your first stop should be at a running store. The staff will be able to recommend for you a type of shoe that is best for you based on how your foot moves through the foot-strike. Because you will be running a lot of miles during your training and putting considerable stress on your joints, a good pair of running shoes will have quality cushioning and stability if necessary.
- ASICS Men’s GEL-Nimbus 12 Running Shoe (One of the best marathon running shoes)
Marathon Training Tip #5 Have Fun
Spend time with people who share the same goals as you, and also take the time to talk to those who have already finished several marathons. Their stories will inspire you and keep you motivated while you train and during the event. Sign up to volunteer at a marathon to encourage other runners to reach their goals.
Keep your own goals written down and put them somewhere where you can see them everyday. Put pieces of paper with your goal written on it in your wallet, on the refrigerator, and at your desk. Once you’ve achieved them, make new goals and move toward them. The final advice, and one of the most important tips, on how to train for a marathon is to enjoy the journey.
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