About the basics, there are some fundamentals of training for a marathon that you need to know. There are some important things that you need to be aware of before you make a decision to start training for your marathon.
Read, Learn, Train
Do as much reading as you can before you start to train. If you can, join a running society where you can get advise from experience runner. Find a plan that fits your goal. Don’t find several training plan and start jumping from to one another as you can get lots of different kind of training plans in the internet. Lastly, take action and start training once you get some knowledge.
Running shoes will be the most important piece of gear. Don’t do your first runs in the old pair of shoes that you use to walk around in. If you haven’t been running for a long time or just started. Get a new pair of running shoes from a specialty running store with knowledgeable staff matching the right shoes with your feet. Shoes are designed to fit feet with different foot type (arches, pronation), foot stride & strike pattern. For more info, go to the menu “Selecting your running shoe“. Once you have got yourself a pair of running shoe, never, never, never wear it immediately to a race event. You need to get use to the shoe (season it) before you go for a race. You might just get injured if you don’t season it.
Increase your mileage gradually each week. Build your run weeks by 10% or less. As you get more consistent and your running fitness improves, avoid the temptation to jump too far in any one week. We’re all invincible until we get hurt, and you are only a few consecutive excessive workouts away from having an issue. Use your non-running days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.
If you don’t keep any records, you can start now. In the world that we are living now, is all smart phones. So many application you can download for free and keep your training logs. The Record can have on resting heart rate, weather conditions, running route, pace and etc.
The reason for keeping a log is to provide you a history of your running,
- The training log can help you determine the most effective training method to your best race performances in the past.
- Finding the possible cause of your injury.
- It will be motivating as you can see your progress improving.
Keeping a mileage of how much you have run on the specific shoes, this will help you determine when it is time to change to a new pair of shoes.
While running you must alwayss keep yourself hydrated to avoid heat complications and also to run effectively. For workouts or runs less that 1 hour, is your choice whether to drink or not. Nutrition is also plays a very important role, for now just reduce oily food or food high in fats.
Every run is a chance for you to practice your running nutrition. As a runner, you will need to drink and take in digestible calories when working out. You’ll also need to figure out the right frequency of eating and drinking to make sure you are properly fueled so you can avoid workouts where you run out of energy. Trial and error is the only way you’ll find out what does the trick for you, so get to it.
Here is a rough idea what and how much you need to consume;
Carbs are the fuel runners need. During marathon training, 65% of your total calories should come from carbs, particularly complex carbs. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery.
Nutrition is another big topic, more info about “Nutrition” will be in another menu.
Other Than Running
Many people doesn’t know runners have to do more than running to improve faster and reduce the risk of getting injured. Other exercise such as swimming, cycling, stretching, weight training and etc, are important for especially starting to build up their mileage, these will strengthen the opposite muscle groups to reduce chance of incurring an overuse injury during the build up of mileage.
Marathon training is very important, but recovery is also as important. Your body needs to rest in between runs, you cannot run everyday as you will get stronger after a rest. Eating the right food also play an important role in recovery.
If you have any comments or question, do drop me a comment below.