The Key Principles of Training For a Marathon Or Half Marathon

There are a number of key principles when training for a marathon that should be borne in mind by all potential marathon runners.

What Equipment Will I Need?

Training for a marathon is demanding for your legs, so decent, well cushioned running shoes that suit your running style are essential. If you do not already possess them, visit a specialist running shop before you get stuck in, rather than risk injury by using your old clapped out trainers. Starting out with relatively new shoes will also allow you run your marathon in the same shoes as you used to train for your marathon, which is much better than switching shoes midway through your marathon training program.

Another suitable piece of equipment for your marathon training program is a heart rate monitor and a logbook to record your marathon training progress. A training log provides both a history of your marathon training sessions and can be vital for determining which training methods are working best for you, or what might be causing that niggling injury. Also, keeping a marathon training log is highly motivating, useful for when the going gets tough, as you will have a record of past success.

Having the correct clothing to where is also essential. There will be occasions when it will be necessary for you to train for your marathon at cold times and maybe also late nights after work. You will want clothing that will keep you warm and wick moisture away from your body in order to keep you comfortable and prevent chaffing. There are many brands available on the market so you will be able to find something suitable to your needs. Ensure that you also have items of reflective clothing that can be worn during after daylight training sessions in order to keep you safe.

Long Runs

These are a vital component of any marathon training program, because they acclimatize the mind and body to the stress and strains of putting one foot in front of the other for mile after mile. They also teach your muscles how to efficiently burn fat for energy, something that you will need to get to the end of a marathon without hitting 'the wall'. Although it is ok to miss an occasional workout, or juggle your routine to fit with other commitments, your weekly long run should be considered sacred.

The 10% Rule

Never increase either your weekly mileage or your long run mileage by more than 10% a week, and certainly never increase them together. If you do, you will dramatically increase the risk of injury, which could set your marathon training back or even halt it altogether.

Easy Weeks

You cannot build up mileage relentlessly week after week without your body becoming deeply fatigued. That is why it is important to include slightly easier weeks with shorter 'long runs' in your marathon training program, which allow your body a bit of extra rest and recovery, helping you to stay comparatively fresh, while still building up your overall workload. You should incorporate an 'easy week' every 3rd or 4th week.

Cross Training

Within your marathon training program, one session a week of cross training, e.g. cycling, swimming, rowing etc, can help reduce injury risk in marathon runners by preventing muscle imbalances, enhancing joint mobility and by improving muscular flexibility. Cross training can also speed recovery after your 'long run' and prevent boredom and staleness setting in within your overall marathon training program.

Rest and Nutrition

Getting adequate rest and proper fueling are not optional extras, but need to be an essential part of your training program if you are ever going to get to the start line of your marathon. It is during the periods of rest between your training sessions that your muscles, if supplied with the right nutrition, can regenerate and get stronger. If you are constantly tired and neglecting your nutrition, you will almost certainly end up ill or injured, and as a result never fully reach your potential.

You might be physically strong and mentally determined, but unless your nutrition is up to scratch, you are going to struggle with your marathon training, let alone actually complete a marathon. What marathon training requires is carbohydrate and lots of it. That means ensuring that a substantial proportion of your diet ( about 60% of your calories ) consists of whole grain breads and cereals, pasta, rice, potatoes, pulses ( beans, peas and lentils ) and fruits and vegetables. As a rule of thumb a 70kg adult consumes around 100 calories for each mile run, which should be replenished by carbohydrate. That is 1000 calories worth of carbohydrate needed for a 10 mile training run. Consuming frequent high carbohydrate snacks and meals is the key, and it is particularly important to replenish carbohydrate immediately after your marathon training session, when your muscles are most able to soak it up and convert it into stored premium grade muscle fuel, called glycogen. Hydration during your marathon training is critical as well. You will be losing significant amounts of fluid during your long runs, especially in warm weather. As well as staying properly hydrated generally, you will need to either take drinks with you during your marathon training sessions, or plan drink stops on your route.

The Importance of Tapering

One of the most fundamental mistakes novice marathon runners make is failing to taper down properly for the event. Reducing your weekly and long run mileage during the final two weeks is absolutely essential to ensure that you have fully recovered from previous workouts and completely rested for the marathon. Trying to cram in extra workouts is completely counterproductive, especially in the week before the event. Any training benefits will appear after the event itself, and all you will in fact be doing is slowing or reversing the recovery process needed by your muscles, as well as emptying them of precious glycogen, your body's premium grade fuel for the marathon. Remember, if you have put in the miles over a long enough period time you will be able to cope with the distance.

The Psychology of Marathon Training

Although it is physically demanding, many novice marathoners discover that the mental demands of training for a marathon are actually more demanding. However, there are a number of strategies that can help,

- Find and train with other runners who share your marathon goals. They will almost certainly provide you with the emotional support that can make all the difference. - Run your weekly long run with a training partner, which will alleviate the boredom and provide motivation. However, make sure that you both share approximately the same training pace so that your workouts do not turn into races. - Try to think of your long runs as a series of shorter runs stitched together, e.g. mentally run one section at a time rather than telling yourself you have to complete an entire 19 mile course in one hit. Alternatively, by trying out new routes, you can try and think of your long runs as an 'exploratory' sightseeing trip, where you get to see new sights from a runner's perspective. - Try and find an experienced marathon runner to train with who is enthusiastic and positive and willing to coach you. You will find this both inspirational and motivating. - At each stage of your marathon training program, reward yourself with a pat on the back and may be a prize for your achievement. Remember you are taking on the challenge of training for a marathon, something that 99% of people do not contemplate doing, let alone actually do.

Copyright 2008
http://www.TotalMarathonTraining.com All rights reserved.

To learn more about how to train for a marathon or half-marathon, please visit

http://www.TotalMarathonTraining.com

This post was made using the Auto Blogging Software from WebMagnates.org This line will not appear when posts are made after activating the software to full version.