Everything You Need To Know About Marathon Training
Get Your facts Straight Before You Start Training
When we hear the word marathon, the first words that pop in our head are long-distance running and a way to get fit. And yes, that is one of the ways that a marathon can be described as.
But when we delve into the history and its background, do we understand what a marathon signifies and portrays. The word marathon has ancient roots, but its official distance was established in the 20th century.
Looking back at history, we see the first marathon was held in Athens in 1896 Olympics. This was the modern marathon as the races run from 776BC to 393AD in Greece were never such long distance.
The origin of the sport derived from a messenger. The messenger ran from Marathon to Athens, the distance that was roughly estimated to be 25miles or 40 km, to deliver the news of a Greek victory over the Persian army in 490 BC. The messenger, after delivering the message, died from exhaustion.
The boost in the distance of a marathon happened in 1908 games in London. Upon Queen Alexandra’s request to change the location of the start of the marathon to Windsor and finish it in front of the royal box.
The distance was 26.2 miles, and thus, since then, at random, the distance of the marathon has been established as 26.2 miles or 42.195Km. This was then standardized in 1921.
Today that’s why marathons have become very common with the US alone holding 11oo marathons per year. A marathon that was only open to male athletes began allowing female participation in 1972, although the first marathon with females took place in 1994. The involvement in marathons has shown a significant rise since the last two decades.
Marathons have actively participated in a decade or more. Many reasons promote a person to join like:
- Running in a marathon requires some training so it can be seen as a way to get fit, lose weight and to gain muscle and more
- Many runners now use a marathon as a way to raise their voice on a social cause or help raise money for a specific charity
- For some runners, it’s a way to step out of the comfort zone.
- Many run a marathon to receive a sense of achievement or accomplishment
- Some run a marathon to inspire others and sometimes make to make friends along the way
Training For Marathon
So, after the reason why you are going to run a marathon and what are your expectations with it helps you get a clearer picture in your head, and then, according to that, you can plan what you will do next.
Whatever causes you to pick, you will need to hold it to your self as the training can be hard, and you will need the motivation to keep moving forward.
So a marathon is a long foot race and with many participants. The risk of injury increases as the distance becomes longer, so consulting a physician is necessary before you begin training. You need to keep in mind before participating that a marathon is nothing like a normal jog.
Next, when getting started on such a long journey, you should keep in mind that marathon training is a long program and requires at least one year of training before an amateur can take part in such an event.
Starting early is a prerequisite for the new aspiring marathoners. They need to keep in mind that building weekly mileage in a few weeks is hazardous, as it can lead to injury while running.
Also, they need to be able to consistently run 20-30 miles a week before they start full training. Running 3-5 times a week is the minimum that is required to train for a marathon
Preparing for your first marathon can be a hard venture, so to overcome it in the best possible way is participating in smaller races before participating in a marathon. This will help in physical and mental preparation.
Last of all, purchasing the essentials for training that are training clothes, shoes, etc. is necessary. A good training plan cannot commence without proper training gear, as it motivates to do better.
Now comes the part that is also a key successful run in a marathon. It is choosing the first one. What you can do is either run in a few short or less crowded marathons or volunteer in a marathon and see.
This will help evaluate your choices and help you determine which marathon you want to run in first. There are two you can choose from, they are:
- Close to home; for familiarity
- Away from home: possible more motivation in the prior training
The gear required for a marathon
You must be equipped with the proper gearing system. As appropriate shoes and clothing are necessary to accomplish an excellent running technique. So, the gear required to run in a marathon are:
- Long-lasting running shoes.
- A dress that is for the 10-150C warmer climate
- You will have to ditch the layers, so try not wearing something you are attached to
- Clothes that don’t chafe
- Fabrics that will help you cool down
What you need to focus on while training
Training for a marathon depends on your level. A physically active person will require less training then that who is not. The same goes for the others that the people who are complete amateurs can analyze and see what the best-suited training for them is, they require more time for preparation than the others. So, while you are training for a marathon, there are a few components you have to focus on, they are:
Mileage: now the base mileage is very important, and you must focus on it during training. Beginners should try to increase it by 10% per week so that the body does not collapse under pressure.
For marathon training, a 50-mile base millage weekly is good enough. It’s one of the critical steps in any of the running-based training, as it improves stamina and distance traveled.
Long run: then you have to focus on physically preparing your body for the long term, so taking a long run every 7-10 days is preferable to create tolerance. Also, the distance should be increasing rather than decreasing in the long run. The increase is by almost 1-3 miles per week.
Speed: by doing cardio and interval training with running can help you build your stamina and aerobic capacity. Speed works three important forms, taken from training are:
- Interval training: faster pace runs at intervals
- Tempo runs. These are like intervals but the time is longer than the intervals
- Rest: It is one of the most important parts of training. Resting is vital for your body to heal and recover from the exhaustion state. The training can leave your body in. Without proper rest, the body might not recover appropriately before your first marathon.
Diet during training and marathon
Now comes the part that is of great importance. Physical activity is easier to manage than a diet. But here are the few things that can help in fighting through the dehydration and energy depletion that can occur during the marathon or training. To overcome it, a few steps can be taken; they are:
You should carry water with you or stash it in a spot if the place is a short looped place
Chewing gum or in jesting small amounts of carbohydrates can help in elevating the hunger and also will help the fact of keeping you energized for the run.
Tips and tricks for the race
There are many helpful tips that will surely help you with your first race, that is:
- Hydration is necessary, hydrate yourself for a couple of weeks before the race with water. A glass of water when you wake up is required to get better results.
- High carbohydrate breakfast will help in providing you with sufficient energy. Oatmeal, bagels, bars, and all will help in retaining strength for longer.
- Body lotion and sunscreen are essential to avoid chafing or tanning.
- Getting in line early will also help.
- Running will cause an adrenaline rush, so instead of wearing winter clothes, it is better to wear an oversized trash bag over your training attire to keep you warm.
- If you want to listen to music while running a check with the marathon before as some don’t allow it.
- Starting the race slow will help you retain your energy for longer. Starting the race fast can prove to be a huge mistake.
- Don’t run and drink while passing through aid stations; either practice it beforehand or slow down to drink.
- Avoid stopping at the first couple of bathroom aids, if you can hold on trying the next ones as the bathroom aids lines get smaller as you go forward.
- Avoid any foods that can hinder your pace, like glazed chocolate doughnuts.
- Boost your energy from the cheering spectators, and if you have someone cheering for you, specify a spot as a cheering friend can be a huge boost.