Learn how to train properly to cover long distances like a marathon amid fatigue. To run a marathon, you need to do quality training. We all remember what happened to the warrior in Ancient Greece, who brought joyful things about the victory to Athens - barely having time to complete the task, he died. Today we will tell you how to train yourself for a marathon in a year. This will allow athletes to avoid injury, hypoglycemia, electrolyte imbalance and other unpleasant things. Let's take a closer look at this issue.
Duration of preparation for a marathon run
It's no coincidence that we are talking about how to train ourselves for a marathon in a year. To do this, you need just such a length of time. This will allow you to systematically increase the load and avoid undesirable consequences. At the same time, the minimum preparation period is 23 weeks, however, you should not force events and if you are not confident in your abilities, then you should postpone your participation in the race to the next year.
To successfully cover the distance of 42.2 kilometers, it is necessary to create sufficient reserves of glycogen in the muscles. If this substance is not enough in the body, then hypoglycemia occurs, and its consequences can be very sad. For comparison, let's say that an average person has about 380 grams of glycogen, while a trained athlete has 800 grams of this source of energy.
How to choose a place and time to train for a marathon?
When preparing for a marathon run, the location of the training must also be taken into account. You can even prepare yourself for the competition on the treadmill in the gym, or run in the park. Whichever place you choose to study, there are certain nuances that you should remember.
- Outdoor activities. Try to conduct training in a park that is as far as possible from highways; in addition, there should be enough greenery in it. Jogging on trails rather than paved sidewalks can improve your endurance and muscle stabilization. It should also be remembered that in the fresh air the body rebuilds much faster, and this is what we need to cover the marathon distance. There is another rather important nuance in outdoor activities. We are now talking about wind resistance. If you want to know how to train yourself for a marathon in a year, then training in the park can be more prepared.
- Classes in the gym on the simulator. This training method also has its advantages, and first of all, we are talking about the absence of various distractions from the training. This contributes to increased motivation to exercise. Also, using the simulator, you can improve your running technique and develop speed indicators. If the treadmill is tilted more than 5.5 degrees, it will be possible to strengthen the leg muscles. However, there are some disadvantages that you should also keep in mind. The most important of these is the ability to overload the body. We cannot recommend a place for training, and here you have to make a decision on your own.
- Time for classes. Recall that we are talking about how to train yourself for a year for a marathon and the time of the classes is also an urgent issue for many. When building a training schedule, you need to take into account your own biorhythms. Scientists believe that the best time to exercise is in the evening or afternoon. At the same time, the risk of injury is significantly lower in the morning. If you are having difficulty setting aside an hour or two to train in the evening, make sure there is enough time to warm up.
Marathon preparation equipment
A marathon is a serious event and speaking about how to train yourself for a marathon in a year, you should also talk about the equipment you need.
- Sneakers. First of all, you have to buy special sneakers that are designed specifically for running long distances. Now all the global brands in the sportswear industry produce such shoes, and you should ask a store consultant. It is very important that the outsole has good cushioning to compensate for the shock load on the joints. Also, running shoes should be stable and the feet should not move in the sneakers. The weight of the shoes should be minimal, and the materials are of high quality.
- Clothing. Choose clothing that is as revealing as possible (body convention increases) and clothing that is not tight enough. Also pay attention to the material of the garment, because it must pass air well. Athletes face overheating at a distance, which is one of the most serious dangers for any marathon runner. Even in cool weather, forty minutes after the start of the race, the body temperature rises above 39 degrees. If the processes of thermoregulation of the body are disrupted, the most serious consequences are possible. If the body temperature rises or falls, then the body directs all its resources to eliminate this situation. Professional marathon runners sweat almost from the start, which improves thermoregulation and reduces fatigue.
- Devices. In addition to clothes, some gadgets will be useful to you, and first of all, this is a heart rate monitor. Don't underestimate this device as it helps you monitor your heart rate, which is very important. The second device to help you prepare for your marathon run is your player. With music, you can also regulate your heart rate.
Rules for conducting training in preparation for a marathon
So we come to the main part of the answer to the question of how to train yourself for a year for a marathon - the organization of classes. To get good results, the principle of overload is used in any sports discipline. The essence of this technique is to use slightly higher loads in comparison with those that the body is used to tolerating.
This will lead to the fact that the body adapts to them and if you constantly increase the load, then you will progress. Also, you should remember that the adaptation processes of the body are activated only during rest. It is very important to increase the load gradually and not get carried away with it. For beginner marathoners, we recommend increasing the training volume by no more than ten percent over the last session.
An intense activity should be followed by rest or light exercise. The main challenge in preparing for a marathon is to increase your endurance. A large number of processes in the body are responsible for this, and you should try to improve all of them.
Another of the most important factors that will help you perform successfully is your running technique, which must be perfected. Technique should not be underestimated, as it allows you to conserve energy reserves and maintain a high pace of running throughout the entire distance. Of course, there are general guidelines in this matter, but you must choose the optimal combination of frequency and length of steps. This is a purely individual parameter, and here you should not expect any advice from the outside.
Speed for marathon runners is important in terms of improving overall fitness. Here are three techniques that will help you improve this metric:
- Increase the pace - as you exercise, you gradually increase your running speed.
- Intermittent running - it is necessary to perform short accelerations at a distance of 200-500 meters with a doubled heart rate, and then switch to regular running with a pulse of 100-120 beats per minute for two and a half minutes.
- Fartlek - accelerations are performed as soon as the athlete is ready, followed by jogging.
It is important to include uphill running in the training program. This is an extremely important training element for any marathon runner. Thanks to such exercises, you will be able to increase the body's energy reserves, as well as change the composition of muscle fibers. Also, throughout the entire preparatory period, it is necessary to perform exercises to stretch the muscles. Moreover, this should be done not only at the beginning of the lesson, but also after its completion.
For many athletes, the issue of choosing a training program is relevant. In many ways, your level of training is crucial here. You can find training programs for all categories of athletes on the net, and we will not focus on it.
But it is worth saying a few words about nutrition. Many people believe that sports nutrition should only be used by bodybuilders or representatives of other strength sports disciplines. However, some supplements will also be beneficial for the marathon runner. Let's think about fluid loss during a run and electrolyte balance. The average marathon runner loses about one and a half liters of water in sweat during the course. But this also removes electrolytes from the body, for example, sodium.
If you notice that your muscles are periodically cramping, then an additional source of calcium should be introduced into the diet. Sodium and calcium ensure the normal state of the intracellular environment, etc. Remember that in our body all systems are closely interconnected and disruptions in the work of one of them will certainly affect others.
Even a single micronutrient deficiency can lead to poor performance. In addition to food, pay enough attention to your drinking regime. You can talk about how to train yourself for a marathon in a year for a long time, and today we have considered only the main nuances of the preparatory process.
How to run your first marathon, how to prepare for it, see the following video:
