When you’re training for a marathon, you’re attempting to get the maximum endurance from your body. It takes stamina and the best training to go the distance. It is even harder to go fast enough to win. One of the best tips for training is being consistent. You won’t improve if you train a lot in one week and do nothing the next. Finding the right blend for your routine that leaves you feeling good and one you enjoy is the best way to ensure you’re consistent.
Don’t limit your run. Focus on cross-training as a supplement.
Most people run shorter sessions during the week, saving the long run for the weekend when they have more time. Running four or five times each week is good, but one of the midweek runs should be longer, too. Running will build endurance, but you need balance, strength, and flexibility training. Our trainers will help with a program that works the body to keep all muscle groups strong and limber. Tight hip flexors or a weak core can drain you of energy and diminish your speed.
Push yourself and pace yourself.
It might seem that statement is contradictory, but it’s not. You need to push yourself during training and include sections where you run at top speed. It’s similar to HIIT—high intensity interval training. Include your normal pace, but every half hour, up the ante, and run at marathon speed for five to ten minutes. Build on that and extend the high-speed sessions. Doing this will help you push yourself into longer, higher-speed sessions and lets you pace yourself.
Run on various inclines.
When you always run on level ground, if the marathon path has hills, you’ll fail. If you run on hilly ground and your marathon is on level ground, you’ll improve your chance of success. Running up hills gives your body a tremendous workout. You can’t go wrong by preparing for the worst conditions. Running hills builds endurance and strength. It helps you focus on form as you run. That can help cut time and save energy.
- Focus on fueling your body before race day. Try various breakfasts, snacks, and meals during training to find which fuels you best without digestive upsets. Test ways to fuel mid-race, like gels.
- Work with a trainer to ensure your muscles aren’t tight and have adequate strength. You might think all you need to do is run, but that’s untrue. If your hip flexors are tight, it affects your form. Weak core strength diminishes your form and endurance.
- Get adequate sleep. Sleep is necessary for recovery and maintaining muscle strength. The quality of sleep is just as important. Have a sleep schedule and keep it. Sleep in a dark, cool room. Turn off all electronics about a half hour before bedtime.
- Get a good mindset. Mindset is about staying relaxed, focusing on form, and following through with good technique. When your mind turns to negative thoughts, replace them with ones to improve your run.
For more information, contact us today at Rising Fitness Gym