How To Train For A Marathon
Gray Rollins
Training for a marathon is a process that takes a lot of time. To
get yourself into peak condition for a long distance run, you
will need to gradually ease your body into the kind of intense
endurance challenge that a marathon provides.
It is a good idea to set up a running plan at least a few months
ahead of your chosen marathon event so that you can safely
progress to the kinds of lengths and speeds you need to reach
while staying safe and protecting your muscles from damage.
You should plan on running at least five or six days per week
throughout the training process. It is much better for your
muscles to run shorter distances often than to overdo it with one
or two very intense days of exercise per week. By pushing
yourself a little bit farther each day, you are giving your
muscles time to recuperate every night from the small amount of
muscle trauma that is a necessary part of gaining power. This
allows you to go into every workout with more strength than you
had when you started the day before.
It is a good idea to start with six short runs per week, and then
gradually lengthen your route on a few days so that you are
eventually running two long distances and four shorter ones each
week. Your longer runs should be spaced equally through the week,
so that you are running long distances on, say, Sunday and
Wednesday. This kind of schedule will give you ample time to
recover from the exertion of your long runs so that you don’t
injure yourself. Your short runs don’t need to be very long, as
merely three to six miles will be enough to keep you fit between
endurance runs. Work your way up to your goals over the course of
a few months, and by two or three weeks before your event, you
should be able to start concentrating on speed rather than
distance.
This kind of rigorous training schedule can seem like a lot more
hard work than it is fun. To stay motivated, it is often a good
idea to take the time to appreciate how much progress you are
making. If you are training with a big goal in sight, it can
sometimes feel like you will never get there. However, it is
crucial that you don’t try to rush your training process, as a
large number of running injuries are likely to happen in
precisely that kind of scenario.
It is important to be good to your body by taking your time, but
it is also important to be good to your mind by appreciating how
far you have come. As a part of your training schedule, plan to
reward yourself at several points along the way with a massage,
or with a lovely and healthful meal in a nice restaurant. This
will help you continue to feel enthusiastic about your training
process, even when the going gets tough.
About The Author: Gray Rollins is a featured writer for
RunningSwiftly. To learn more about marathon training, visit
http://www.runningswiftly.com/marathons/ and
http://www.runningswiftly.com/marathons/runamarathon/
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