The 42-kilometer marathon distance is a symbol of determination and perseverance, as well as the dream of many athletes who want to accomplish something truly meaningful and worthy of respect for themselves. Running a marathon distance is an achievement to be proud of, and despite the fact that such a distance may seem too difficult for someone, you can run a marathon if you follow some rules.
Instructions
Step 1
If you want to conquer the marathon distance, get ready for long-term training. It is impossible to run a marathon without serious preliminary preparation, but you can prepare for running, even if you were not in good physical shape before.
Step 2
You need to prepare for a marathon not only physically, but also psychologically - in order to run 42 kilometers, you need to overcome a certain internal barrier that separates the possible and the impossible. Before deciding on a marathon, regularly jog, swim, ski, or any other aerobic exercise throughout the year.
Step 3
Know your capabilities - for this from time to time, arrange for yourself tests and run long distances. To successfully prepare for a marathon, you must be able to run 7-8 kilometers without stopping. Also, you should not have medical contraindications to running and serious health problems. In 23 weeks you will be able to effectively prepare for the marathon distance and tune in to it psychologically.
Step 4
In addition to your physical fitness, comfortable running shoes are important for a successful run - make sure to purchase quality and comfortable running shoes from a specialized sports store. The price of these sneakers hovers around $ 100. Do not skimp on sneakers and moreover - buy two pairs at once. You can change your sneakers to give your shoes a break, which means they'll last longer.
Step 5
To keep track of your physical condition, buy an inexpensive movement speed sensor and heart monitor. Keep a workout diary to organize and track your changes in condition and athletic performance.
Step 6
Do long workouts to prepare the body for long-term stress. Practice long-distance running regularly, starting at thirty kilometers in a week. Avoid running more than 30 km a week - this can lead to stress and injury.
Step 7
Increase your running mileage by no more than 10 percent each week. Train for two to three weeks in a row, and then rest for a week, reducing the number of kilometers you need to run at a time. Such rest is necessary for the recovery of the body.
Step 8
In addition, the body must rebuild itself to other sports - swim, ride a bike, do fitness. This will train the muscles and relieve tension from the spine.
Step 9
Eat right, get enough rest, and in order to overcome the psychological barrier, find like-minded people and train together, motivating each other for further achievements.
