To prepare for a marathon, you must run outdoors at least 4 times a week for 70 minutes to 2 hours, however it is also important to do stretching and strength training to strengthen your muscles, it is important to be accompanied by a teacher.
The physical preparation for a marathon takes at least 5 months and, for beginners, it takes an average of 1 year and a half, starting with running 5 km, 10 km and 22 km gradually.
- In addition.
- Eating foods high in carbohydrates and protein.
- Drinking plenty of water.
- Sleeping at least 8 hours a night and gaining confidence and motivation is essential to keep running to the end.
Here are some important tips for running a marathon
In addition to these tips, it is essential to make a physical and mental preparation to withstand the ordeal that is necessary:
To run the marathon, it is recommended to run regularly for at least 1 year, at least 3 times a week, doing a training of at least 5 km; however, if the individual is a beginner, they must first prepare physically and then only engage in specific training for the marathon. More information: 5 tips to improve your running performance.
Generally, the training plan to run the marathon must be planned by a coach and must be done weekly, including:
Repeat the number of kilometers traveled every 15 days
During physical preparation for a marathon, in addition to running, stretches and strengthening of muscles should be performed, especially abdominal exercises, this is how it is done: 6 exercises to define the abdomen at home.
Running a marathon requires mental preparation, as the race can last between 2 and 5 a.m. causing fatigue and fatigue, so it’s important to:
The encouragement of family and friends is also often very important to succeed in training and race day.
In addition to career training, the athlete must rest every day and sleep at least 8 hours per night.Read some tips for getting a good night’s sleep in: 10 tips for getting a good night’s sleep.
To recover from tiredness and while the body rests, it is also important to choose 1 or 2 days a week, not running and only doing abs or stretches, to recover energy.
During the months of preparation of a marathon it is essential to eat a healthy and balanced diet, consume foods rich in carbohydrates and protein every 3 hours and drink at least 2.5 L of water a day, in addition to paying special attention to food.before and after training.
In addition, on race day and to support the race until the end, you must eat 2 hours, 1 hour and 30 minutes before running to keep your sugar level constant, without cramping and maintaining your regular heart rate.More information: What to do eat before and after the marathon.
Running a marathon is a very demanding challenge, which can happen
To avoid these complications that can occur while the athlete is running, it is essential to drink water and energy drinks such as Gold Drink.