How to prepare for a marathon

Over a million people run a marathon around the world every year.

For some people, long-distance running is as natural as breathing and a lifelong passion. For others, it’s a bucket list challenge that they want to prove they can do it. And others want to get fit, so registering for a marathon is the motivation they need to do so.

But to run a marathon, you need to properly prepare for a marathon. If you don’t do this you could injure yourself more in the long run.

so what is the right preparation? With this step-by-step guide to preparing for a marathon, you’ll learn exactly what you need to do to cross the finish line in record time!

Step 1: Register for a marathon

Sounds obvious right? Well you don’t have to to register for an official marathon race, to run one. A marathon is 42.2 miles and you can run it wherever you want.

But when you sign up for a marathon, you have a deadline and will get you started with your marathon preparation sooner rather than later. It also means you will get a medal in the end too.

Register for a marathon at least 16-24 weeks in advance, depending on your fitness.

Step 2: visit a doctor

If you’re a healthy, fit person with no pre-existing medical conditions, you may not need a physical exam before preparing for a marathon.

However, if you are overweight or have an old injury, you should seek medical advice before starting any exercise program.

And you don’t have to see your family doctor. There are clinics with specialists Athletic physical exams who can provide advice tailored to your fitness goals.

Step 3: learn to stretch

You must learn to walk before you can walk. But since you are likely to be good at walking, it is also important to learn to stretch before you can run.

Start by jogging slowly (on the spot) for 30 to 60 seconds. Then stretch for about five minutes before each exercise run. You need to stretch your whole body, not just your legs.

Here are some ideas for stretching:

  • Hip-controlled joint rotation while standing (five to ten times on both sides)
  • Side twist lunges (hold for five seconds and repeat on both sides)
  • Dynamic hamstring stretching while standing (hold for five seconds and repeat on both sides)

You can stretch your arms over your body and hold them with your other arm as you do your lunges. Try to bend forward and touch your toes and hold this position for a few seconds as well.

Step 4: prepare a training plan

One of the most important tips for preparing for a marathon is to build up the running distance gradually and sustainably.

If you’re starting from scratch, the first thing you should do is download an app that will let you run 5k or 10k without a break. Nike Run Club and Stride both offer great training programs for beginners.

Research running clubs in your area or find a running partner to train with. You are more likely to stick to your schedule when you have support.

Schedule one long run each week. It should be about 10 to 11 miles initially, then 20 to 22 miles at the end. Break this up into two to three shorter runs of about three to four miles, then seven to eight miles at the end.

Always give your body at least a day of rest (two are preferable) to allow your body to recover. Treat yourself to a sport massage every now and then and relax with a relaxing bath if you have sore muscles.

When preparing for a marathon, it is inevitable that you will at some point overexert a muscle. Don’t get ready and take time out to heal.

Step 5: create a nutrition plan

It should come as no surprise that to get the energy to do plenty of exercise, you need to eat right. Most runners should add around 100 calories to their diet for each mile they run.

During your workout, most of your diet should be made up of carbohydrates, such as potatoes, bread, pasta, and fruits. You should also eat plenty of protein found in chicken, eggs, and fish to help repair your muscles and grow them.

Long distance running can be tough on your bones. Take care of them by consuming calcium, which is found in broccoli, milk, cottage cheese, and salmon.

Step 6: start running

One of the best pieces of advice on preparing for a marathon? Start Running Today! Yes today!

The longer you delay starting your exercise program, the more difficult it becomes. Break your mental blocks and take it one step at a time (pun intended).

Step 7: integrate other exercises

Too much running can put unnecessary stress on the same parts of the body. It may sound like a contradiction in terms, but some of your training days should focus on non-running exercises.

Start with one day a week, doing yoga, swimming, and / or weight lifting instead of running. Then as you go, increase that number to two or three.

Step 8: invest in the right equipment

Not having the latest sports equipment shouldn’t stop you from starting your marathon preparation. In the beginning, all you need is comfortable clothes and trainers.

But over time, you need to invest in the right clothing so you don’t chafe or injure yourself.

Choose loose or tight-fitting t-shirts / tank tops for your upper half made of a sweat-wicking material. For the lower half, opt for sporty shorts or tight-fitting leggings.

Buy proper running shoes that are light, spongy, and airy. They should feel a little bouncy and be as comfortable as a second skin.

Grab a yoga mat for your stretches and a Muscle roll for your cooling off. The hip belts for runners are ideal for keeping your essentials (like phone, keys, and sports gels) safe while you run.

Here’s how to prepare for a marathon in eight easy steps

Figuring out how to prepare for a marathon is easy, but not easy. You still need to take the time to run for weeks almost every day.

But once you cross the finish line with your hands up, all of your hard work will be worth it.

Running a marathon requires a complete lifestyle overhaul. Fortunately for you, our website has tons of nutrition, fitness, and wellbeing tips to help you achieve your goals. Browse our articles to find the expert advice you need!

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