How to Start Training for a Marathon | Your 4 Week PREP Plan
One Day to Marathon: How to Prepare to Run the Distance
Tomorrow Moscow will host the main running event - the Absolute Moscow Marathon. Participants will test their strength at distances of 10 km and 42.2 km, running through the most picturesque places of the capital.
Not everyone can decide on a marathon distance, but even more so to run it correctly and to the end. A long and many-kilometer race puts a lot of stress on the body. To avoid negative consequences and minimize difficulty, you need to know how to prepare yourself for the race. Fitness trainer Vladimir Lepesa shared some useful tips, because he himself ran 42.2 km twice, 21.1 km 12 times and participated in triathlon races.
What is needed consider if you're going to run a marathon?
Carbohydrate loading is necessary in order to store glycogen in muscles, which is the main energy resource. Using the principle of supercompensation, the body will be able to maximize muscle glycogen storage before high physical activity.
I recommend going on a low-carb diet for 4-5 days a week before a race. But since you don't have much time left, you need to focus on carbohydrate foods. Therefore, many runners have Italian dinners with different types of pasta the day before the marathon. It is also important not to overeat on race day. It is also not recommended to experiment with new dishes in order to avoid an unexpected reaction of the body.
Warm-up and stretching
As with any serious physical activity, a warm-up and stretching. Such a load will optimally prepare the body for work and reduce the likelihood of injury. There are specific running exercises available to everyone that should be done before starting a race.
This is a very important and individual part of the training of professional runners. The development of a strategy directly depends on the preparation of the athlete and takes into account his strengths and weaknesses, the opponents running with him and the desired result.
For people running a marathon for the first time, I strongly advise you to adhere to the following rules:
- Be sure to monitor your performance. For the first half of the distance you should keep your heart rate at the ANSP level = 10/15 beats.
- In the second half of the distance, the heart rate will inevitably increase and a new task will appear: not to cross the ANSP level to 39-40 km if you are running a marathon. With 10 km, it will be much easier not to reach this level.
- On the final 2-3 km you can accelerate.
Nutritional safety net
DespiteI recommend that almost all races provide points where athletes can get water and food, I recommend insuring yourself with energy and isotonic gels. They will help out in case of unforeseen difficulties at a distance, which, by the way, always happen.
The right outfit
Get your clothes ready. It must fully comply with the weather conditions in which the race is held and the preferences of the athlete. Equipment should be light and moisture-wicking. Things should not chafe. In rain conditions, and this year they promise exactly this kind of weather, it is necessary to wear a waterproof windbreaker.
The most important part of the outfit is sneakers. Well-chosen shoes will not only be as comfortable as possible, but also effective: they compensate for the gaps in your running technique. In addition, I remind you: in no case should you go to the race in new sneakers.
In addition to running shoes, it is important to purchase a special backpack or belt that will hold your personal belongings, energy gels and more. But the main thing is that at the same time they do not cause discomfort at the time of running.
As for compression gaiters or tapes, their use is possible to prevent or compensate for injuries. But this is rather an individual decision.
If you still dare to overcome the marathon, remember that your health is much more important than the result. Thorough moral and physical preparation will help you avoid injuries and complications, as well as finish with dignity.