If you decide to participate in a long-distance sporting event, prepare yourself for the winner's training to be much tougher and more difficult than the marathon ahead. If you are aiming for victory, you just have to train and follow some instructions.
Instructions
Step 1
Run every day. The body needs to get used to running. Of course, it is impossible to run every day with maximum efficiency, but it is necessary to maintain tone. Even a small jog for 30-40 minutes every day will keep your muscles in shape, as well as you.
Step 2
Run with weights. To make the marathon itself seem like easy fun, make your workouts harder. Buy some small weights for your feet. Even 2 kilograms per leg is good. You will be able to build muscle more quickly, and when you run without weights on marathon day, you will get the impression of flying, not running at all.
Step 3
Cover the full length of the course. If the marathon is going to be long, you shouldn't run fast but little by little. Map your route and complete it. Your body needs to get used to the upcoming race. This is one of the keys to success.
Step 4
Eat right. To build leg muscle quickly, you need the right diet. Eat as much protein as possible, which is good for your muscles. Calories are needed for strength. But if you run for less than one hour a day, it is better to skip calories, otherwise you will gain excess weight, which will only become a burden, not a help.
Step 5
Get a good night's sleep. This is also an equally important requirement for victory. Exercise exhausts the body and in order to recover and be in good shape, it needs at least eight hours of sleep. Otherwise, you run the risk of reaching the competition slim and fit, but completely powerless.
