Running a marathon requires adequate preparation, especially for beginners: here are some tips to best deal with this specialty.
If you dream of running the New York Marathon, unless you are already a professional runner, you need to know all the details to start your preparation for the marathon: how to train, what equipment to use and how long it takes to be ready to support the race.
In principle, it is realistic to assume that you are able to run the distance of a marathon with a preparation of one year, including at least a couple of half marathons.
How to start preparing for the Marathon
Before starting a preparation from scratch, it is always better to consult your doctor and make a medical examination, whatever the training program planned.
Once the go-ahead has been given, it is necessary to plan a workout with gradual increases in intensity, as the human body slowly adapts to new developments.
An ideal training program should cover a period of about 3 months.
The muscles, tendons, ligaments, bones, circulatory system, cardiovascular system and respiratory system, in fact, adapt to different rhythms of training and take at least six weeks to adapt to the stresses to which they are subjected.
Over the course of the three months it is therefore necessary to alternate periods of training with a greater workload, for example increases in mileage, followed by periods of reduced workload, often referred to as a week of “reduction”, interspersed with periods of real rest.
In addition to recording the number of kilometres covered, hydration and nutrition should be monitored.
Using the right equipment
Using appropriate sports equipment is very important, especially when training for a marathon.
Therefore, contact a specialist shop that can advise you on suitable running shoes and running gear.
For running shoes, consider the weekly mileage covered, the objective of running a marathon, the running surfaces on which you normally train and the frequency with which you do so, so as to buy the best shoe for your needs.
Running gear is very important, especially on summer days. High-tech fabrics that help promote perspiration and quick drying makes the race more comfortable and also reduce rubbing and blistering, as well as ensuring a feeling of freshness.
Finally, here are some practical tips for preparing for the marathon, which will help even beginners to achieve their goal:
- keep a training log, in which you record the daily mileage, run times, distance, race hours and your own feelings;
- gradually increase the weekly mileage, about 10%, so as to reduce the risk of injury;
- include one week of reduced mileage every third or fourth week of training;
- train 3 or 4 days a week, including a long run to constantly increase the distance covered, two shorter ones to train speed and strength, and a day of recovery;
- always alternate an intense training day with an easy day or a day off;
- always have at least one or even two days off;
- monitor the resting heart rate. as our physical shape improves, our resting pulse decreases;
- insert a functional workout to increase aerobic conditioning without running. swimming, cycling or rowing are good options;
- always listen to your body. if you are tired, rest.