🏃 How To Run Your First Marathon? | Preliminary considerations

How To Run Your First Marathon? Running a marathon, for the first or the umpteenth time, is always a different experience. Few runners can boast of having finished the 42 kilometers 195 meters of the race without going through meticulous preparation. Focus on these fundamentals: Say no to improvisation! In the space of two decades, the marathon distance has become more democratic. Formerly reserved for a certain elite, it no longer scares off some novice runners. Remember that running 42,195 km cannot be improvised and it is advisable to have tried shorter distances first. The 10km at the beginning and the half marathon later. To respect the progress on the weekly mileage run and thus reduce the risk of injury, it is best not to consider the marathon adventure before at least a full year of running regularly. Listen to your body Instead of relying on your iPhone or mobile apps to see how your training is going, listen to your body. There are good days and bad days. If you have to rest for a day do not worry, it is best not to force. The same to schedule your workouts. If your work or studies allow it, it will be your decision to train in the morning, in the afternoon or at night. In this sense, each person is a world. The training plan Few runners, regardless of their level, are currently unaware of the different training plans that can be used to prepare for a marathon in an organized and methodical way. The 50 minute light workouts on Saturday and Sunday morning are not enough! It is important to vary the schedule of sessions and train at least 4 or 5 times a week. Dedicating at least 1 day every week to: Endurance session. It is essential and allows us to prepare for more and more efforts. It is during these outings that it will be necessary to try energy gels or the exercise drinks that will be consumed during the marathon. Series. The goal here is to work in more demanding cardiovascular intensity zones to develop "engine" power and improve running technique. Choose the right shoes If running is today the most practiced sport in the world, it is because it does not require a very important investment. It's true that running shoes are getting more and more expensive, but you usually only need to buy one pair each year. If you think about it coldly, they are less than 10 euros a month. Don't forget the gym Running every day is not the best way to prepare for a marathon. It is advisable to vary the physical activities and spend some day going to the gym or doing muscular exercise at home. Experts recommend spending time in the weight room. Raise the bars, but don't force yourself with the weights. Strengthening quads, hamstrings, and glutes are your priority. Cycling and swimming are other great options to vary your training. Learn to rest and take care of yourself Recovery becomes a major concern when you have to train a minimum of three times a week and combine that with a busy work life. Take care of your body, drink enough, eat well, rest, etc. Another essential topic is stretching. You should warm up well and stretch after each session. Age doesn't matter, but … The marathon is a race where experience and endurance play an important role. The decline in VO2 - your breathing capacity - and muscle power related to age is not a brake. However, it is advisable to carry out a full medical check-up before starting your preparation. Do not make excuses You do not have time? Are you not capable? It's okay to make excuses not to go for a run. The vast majority can run a marathon, it's just a matter of work and responsibility. You may have to give up some things, but the satisfaction of finishing will pay off for anything. At your own pace If you are a novice, it is better that you do not set any other goal than to finish the marathon. Passing under the finish flag is your victory, the only one worth it. Nothing should compromise it. It is better to go little by little and save energy. No one, from the beginner to the great Kenyan runner, can write the race script with complete precision. A thousand and one unforeseen events come to frustrate or, on the contrary, improve the quality of the effort. Therefore, it is important to set realistic goals in line with current fitness level and previous experience. And when the best moment arrives, the one in which you cross the goal line, you can say that the preparation was really successful. Listen to the content of the video to know more about this topic. Share this video and if you want to support our project, subscribe to the Find Out How! YouTube channel. Until next time. 😀 #running #marathon #howto