How to prepare for a marathon: 10 rules

My name is Maria Malysheva, I am a professional runner and master of sports in athletics. Dad brought me to sports when I was 14 years old. I started with medium crosses, but quickly realized that I like long distances more. At 19, she ran her first marathon in 2 hours 55 minutes and became the silver medalist among young people. Now I continue to run marathons.

My immediate goal is to change the line at 2 hours and 40 minutes. I also graduated from NSU. Lesgafta, as a specialist in physical education and sports, coaches other runners, mainly those who, like me, run long distances.

If you are just starting to run and getting ready for the first start, this material is for you. Consider these mistakes, correctly build training, enjoy the process - and the results will come.

Choose the correct heart rate zone

It is important to monitor your heart rate while running. If you constantly run at a high pulse, you will only drive the body, and there will be no effect from training. The running base needs to be developed in the first and second pulse zones. The first zone is recovery, it is 120-135 beats per minute. The second zone is aerobic, 145-155 strokes.

But all pulse values ​​are individual: for some, they can be underestimated, for someone, on the contrary, they are overrated. Ideally, before starting training, you need to undergo medical testing. Specialists will check the state of your cardiovascular system and tell you which pulse zones you need to train in. When you learn to run in the first two zones, you can already rise to higher levels.

Allow enough time for recovery and sleep

To train a lot and not rest is the way to nowhere.

Our bodies develop between workouts, during recovery hours. And how well you spend these hours, you can achieve such progress. The basis of recovery is a healthy sleep. Try to sleep for 7-8 hours. Eating a balanced diet is also very important: make sure that all the necessary proteins, fats, carbohydrates, vitamins and minerals enter the body.

Stretching after training, sauna, massage will also help to recover. If there is no way to go to the masseur, you can buy special rollers and balls for self-massage and knead yourself a little bit every day. Swimming also relaxes muscles well and restores the body. Of the innovative methods, cryosauna and pressure therapy are effective. Choose the methods that are right for you, and keep a balance between training and relaxation.

If you are not a professional athlete, do about four workouts a week, an hour and a half each.

Make your workouts more diverse

In order for the results to appear, the body must be in a little stress. This means that you need to gradually increase the load. Even while running, you will not achieve anything without a prepared musculoskeletal system. Cardio loads develop the heart, but in space we promote ourselves with muscles.

In order to strengthen the muscles, connect strength training. Moreover, train all muscle groups: the runner needs to have a balanced body, and not just inflated legs. Strength exercises can be done with low weight or sometimes even without weight. As for running training, spend the bulk of it at a steady pace: in the first or second pulse zone. When the body is ready, one workout per week can be done interval or tempo, that is, at a competitive pace or slightly higher.

Eat enough

The more energy you spend, the more you should get it with food. If you get less calories, this will not end in anything good: you will constantly feel tired and you will not achieve results in the end. While running, we spend a lot of glycogen. Moreover, the longer you run, the more glycogen you spend. Therefore, the basis of the diet for the runner should be complex carbohydrates.

How much you need specifically for you and what your daily calorie content can be calculated using special formulas. The numbers will depend on height, weight and level of activity.

Set the target time

The target time is the time with which you want to run the distance. Many beginners immediately set themselves high goals. This can lead to two situations.

First: if you do not reach the goal, it will unsettle you psychologically, and you will abandon your workouts. The second situation: during training, you will do your best to reach the intended speeds, and everything will end in trauma. Better to act gradually. If you have never run, first set a goal to simply cover a distance. Two months later, for example, you can aim to run 10 kilometers in 55 minutes and so on.

In general, be gradual and consistent.

Do not experiment with new meals on the run

Take it as a rule: everything you eat and drink at a distance, you need to try in advance, even during training. These include bars, gels, drinks, anything at all. Start trying about a month and a half before the start and try about once a week. Some kind of nutrition may simply not suit you, and it is better if it turns out during training, and not at the race itself.

Choose a low pace at the beginning of the distance

Typical mistake for a beginner: he sets himself an overestimated goal and immediately starts in the race at a high pace. As a result, either after a few kilometers the speed drops drastically, or it generally leaves the distance, because the body is not ready for such loads. At the start, it is better to choose a pace 5-6 seconds below the target, that is, the one with which you are ready to run. Then it all depends on the length of the distance. Half marathons usually run 5-7 kilometers at a gentle pace, then gradually add in speed and the last five kilometers go to maximum.

Marathons are divided in half: the first half is run with a margin and restrained, and then accelerated.

Put the correct running technique

Before you put the technique, you need to prepare the musculoskeletal system for the load. Strength exercises, which we have already discussed, will help here. When muscles, joints, and tendons become stronger, you can already master the running technique. Running off a sock is wrong.

Land on your midfoot and roll naturally onto your toe. Do not drop either the heel or the toe sharply onto the ground. Place your foot under the torso, and do not take it forward. Legs in a circular motion, as if the wheel is spinning. Keep your back at a slope of about 10% and do not fall too far forward.

Bend your arms and relax them along the torso. Brush your fists, but not hard. Look forward. Breathe naturally: don’t adjust your breath, but do not hold it.

Do not put on new equipment

If you bought new running shoes, put them on for a month and a half to Run and practice them.

The main volume of loads in them is not worth it: do not waste shoe resources for nothing. But you still need to run short segments, do a warm-up or hitch: the foot should get used to new shoes. If you don’t try the sneakers in advance, the race may not go as you expected. In the best case, rub the corns, and in the worst, you will get an injury. Clothes can be worn for the first time two weeks before the start - check that she is sitting properly.

Choose sneakers to help improve your results

METARIDE sneakers can increase your runner’s performance. They are made using GUIDESOLE technology. Unlike traditional sneakers with a flat sole, the METARIDE sole has a bend. This bend creates an additional impulse while running and helps to roll more smoothly from heel to toe. The sole of the shoe consists of two layers: the harder layer, FLYTEFOAM Propel, provides cushioning and structural rigidity, and the second layer, FLYTEFOAM Lyte, makes the sole soft and elastic.

As a result, the sneakers absorb impact energy upon landing, reduce flexion of the ankle and reduce the load on other leg muscles. METARIDE is especially useful over long distances: they will reduce fatigue and allow you to run longer. The sneakers went through multi-stage tests at the ASICS Sports Institute. Runners who have already experienced METARIDE confirm that running in them is easy and comfortable. The novelty is already on sale from April 1.

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