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How To Train For A Marathon

By Brian Harold

Marathon running is one of the most physically challenging sporting events that most normal individuals can do. For example, it covers a distance of 26.2 miles and will take most first-time marathoners close to 4 hours to complete. That’s why it’s essential that you follow a proven step-by-step marathon training schedule if you are looking to complete the marathon race. What most first time marathoners do however is to start out all enthusiastic and put hundreds of miles into their legs. The only issue with this is that you are more likely to get muscle injuries if you do not know what you’re doing. It sounds great at the beginning of your marathon running plan to jump in and begin training a huge selection of miles. However should you start training for your very first marathon like this then it if very most likely that you’ll get an injury.

The reason for this really is that your body is just not yet used to doing these sort of miles in preparation for your marathon. What occurs is the fact that you’ll get little tears in your muscle fibers every time that you train for the marathon. If you do not incorporate some rest days into your marathon training schedule then these minute tears will tend to grow and if you over-train then your will develop an injury in these locations. The better method to run for the marathon would be to adhere to a step-by-step marathon training plan that advanced marathon runners use What they typically do is begin out their training gradually and then build up their training over time. For example, most veteran marathon runners use the 10% rule in which they only improve their training distance by a maximum of 10% in any provided week.

The main reason for this is that it doesn’t put as a lot strain of your body when running for a marathon. A great deal of other marathon runners who are aiming to run their very first marathon also tend to improve each individual marathon running session till their weekly mileage increases. This nevertheless isn’t the most efficient method to train for your marathon.

A more efficient method to train is to break up your running sessions into lengthy, semi-long and shorter training sessions. The main reason for this really is that it enables your muscle tissue to develop gradually as time passes. What most elite marathoners do is a very lengthy training session on the weekend and then follow this up by a rest day. Generally it is this long training session where most of your endurance and stamina levels will come from.

Then most elite marathon runners also do a semi-long marathon training session. This is generally carried out around mid-week and is roughly two thirds the range of their longer running session. Either side of this semi-long training session most elite marathon runners will also do two shorter marathon training runs in order to keep their legs fresh and their muscles ticking over throughout the week. Relaxation is also another important part of running for a marathon. It is your rest days that permit your muscles to recover from the strain that they go under throughout the harder training sessions. If you don’t have rest days in your marathon training routine then you’ll not race at your best on your marathon race day.

That is also why it is essential that around 3 weeks before your marathon race you ought to include a taper period into your marathon running schedule. During your taper phase you ought to reduce your total weekly mileage. The main reason for this really is that it is nearly impossible to get any fitter in the last weeks prior to your marathon. If you choose to start training for the marathon then following a marathon training routine such as this will nearly guarantee that you will cross the finishing line. Perhaps the biggest mistake I see most beginner marathoners make would be to over-train and get an injury during the build-up phase of their marathon running routine.

Take your marathon training to the next level. Get your marathon training program now and train for your next marathon.

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Article Citation
MLA Style Citation:
Harold, Brian "How To Train For A Marathon." How To Train For A Marathon. 21 Jun. 2010. 7 Aug 2014 <>.

APA Style Citation:
Harold, B (2010, June 21). How To Train For A Marathon. Retrieved August 7, 2014, from

Chicago Style Citation:
Harold, Brian "How To Train For A Marathon"

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