(4) practice for marathon.pdf
TRANSCRIPT
Practice for Marathon
If you love running great distances, then you should run for marathons.
Exciting as it is, marathons are no joking matter. This article shall guide you on how exactly you should prep
yourself for running marathons.
Marathon Training Durations
By Sandeep Sharma(http://www.mensxp.com/author/7-sandeep-sharma.html)
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HOME HEALTH
Image Credit: Thinkstock
Depending on your endurance level and stamina (http://www.mensxp.com/health/body-building/6361-
stamina-building-exercises-to-try-at-the-gym.html), you can choose to train for either an entire marathon or
a half-marathon. The average training period for half-marathons, as directed by running experts, is 8 to 12
weeks, during which intensive strength and core building exercises enable you to sustain your stamina
throughout the length of the race.
How to Practice for Marathons
1. Strength Building
Image Credit: Thinkstock
For the first couple of weeks, you will need to build you strength (http://www.mensxp.com/health/natural-
remedies/653-boost-your-energy-levels.html) and increase you stamina, to physically sustain great lengths
during the race. Start running at 20-30 km/hour. With increased resistance, gradually take up running at higher
speeds like 50-50 kms/hour.
2. Balance Stress
Image Credit: Thinkstock
Since an intensive running session is extremely taxing on the body, alternate your running sessions with
comparatively lighter fitness activities like swimming or biking.
3. Alternate Training Sessions
Image Credit: Thinkstock
With a very competitive and intensive workout, it is best to allow your body to rest on alternate days. Design
your schedule accordingly, so that you have some days off.
4. Nutrition
Image Credit: Shutterstock
When practicing for marathons, one needs to learn how to eat and drink, when on the run. The process can be
tricky, but practice tends to make your more accustomed to it.
5. Pacing
PRACTICE FOR MARATHON Share on Facebook
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4
Image Credit: Thinkstock
Speed training is essential. While it might not be compulsory for a novice trainee to run at great speeds
initially, it can prove to be useful. Use shorter distances to practice speed-running, check your running gear
and to eat while you run.
6. Develop a Strategy
Image Credit: Shutterstock
When you are planning to run a great distance, it is important to strategise your approach. You must take into
consideration the chances of overwork and injuries. While running, it is important to maintain a proper
breathing system, so that you don’t run out of breath soon enough. Vary speeds to suit your comfort. There’s
no need to dash along the way as it will only lead to injuries and physical breakdown.
Running a marathon involves inculcating athletic strengths and stamina. To be able to train for your marathon
successfully, a lot of practice is required. While plunging into the practice all by yourself may seem practical,
seeking the assistance of a professional or a trainer may prove useful too.
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