Training Plan For Running A Marathon

Training for a marathon isn't an overnight process; it takes months of diligent practice and dedication. You have to build up your endurance over time, eat a carb-rich diet, and take good care of your feet.

Running a marathon isn't something that you can just decide to do on a whim if you have not taken the time to train and prepare your body for a long run.You should allow yourself several months to get to your optimal level of fitness so that you can have a successful marathon run.Many people who run marathons do so because it provides them with a deep sense of personal fulfillment and empowerment.Here are some tips for training and planning for a marathon run:

Rome Wasn't Built in a Day

If you get winded walking up a flight of stairs, common sense can tell you that your body is not ready for the intensity of a marathon.You have to build up your stamina and your endurance gradually over time in order to prepare for a marathon run.Your first week of training isn't going to include a twenty-six mile run.You should start out by jogging about three to six miles, four days a week.Each week, increase the distance that you run.It is very important that you do not overexert yourself because you are only going to wind up sore and injured and unable to continue your training.Working out seven days a week is not advisable.Your muscles need time to relax and adjust to your increased exercise regime.



Diversify Your Runs

Even during your last few weeks of training before a marathon, you do not want to run the full length of the marathon on every day that you train.Pick one day a week to do your "full" run.If you work during the week, it's a good idea to make your test run day a Saturday or Sunday.On another workout day, run three quarters of the total marathon distance.On another workout day, run half of the total marathon distance.On another workout day, run only a quarter of the total marathon distance.

Take Care of Your Tootsies

Running is tough on your feet.Therefore, you have to take good care of your feet while you are training for a marathon so that you can actually make it to that finish line.This advice may sound trivial, but foot problems are a major concern for professional runners.First of all, make sure that your toenails are clipped - that may sound obvious, but if you have long toe nails pushing into your sneakers throughout a long run, your toes will be painfully sore afterwards and you could actually wind up with a fungal infection.Your sneakers are extremely important as well.Make sure to purchase sneakers that are designed exclusively for running because other varieties are not designed to withstand the same impact as running shoes are.You should also avoid wearing cotton socks because they are going to become extremely uncomfortable when your feet sweat - which they certainly will when you are training for or running in a marathon.The best socks are synthetic ones with acrylic.

Eat Your Way to the Finish Line

A healthy diet is vitally important to your marathon training.Your body has to be fueled with nutritious, energy-laden foods in order to work at its peak.Running in a marathon is incredibly strenuous, and healthy eating is one of the best ways to get your body ready for such intense exercise.If you are on a no-carb or low-carb diet, you better kiss it goodbye.Your body needs a diet rich in carbohydrates in order to have enough energy for a marathon run.At least fifty percent of your daily food intake should be from healthy carbohydrates, such as whole grain breads, pastas and cereals.You should also make sure to consume at least three servings of protein, three servings of dairy, five servings of vegetables, and three servings of fruit each day.Plus, you have to stay well-hydrated - at least ten eight-ounce glasses of water per day.

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