To prepare for a marathon, you should run outdoors at least 4 times a week for 70 minutes to 2 hours. However, it is also important to do stretching and weight training to strengthen your muscles, and it is important to be accompanied by a teacher.
Physical preparation for a marathon takes at least 5 months and, in the case of beginners, it takes an average of 1 and a half years, and you should start by running 5 km, 10 km and 22 km progressively.
Furthermore, eating foods rich in carbohydrates and proteins, drinking lots of water, sleeping at least 8 hours a night and gaining confidence and motivation are essential to make it through the race to the end.
Tips for running the marathon
Some important tips for running a marathon include:
- Go no doctor to take blood tests and ergospirometric tests, which assess the level of physical fitness and the functioning of the heart and lungs;
- Wear specific running shoes;
- Use a heart rate meterknown as a heart rate monitor on the chest or wrist;
- Choose outdoor trainingavoiding the treadmill;
- Be part of a running group to increase motivation;
- Decrease the training pace in the last 2 weeks of the raceto protect the body.
In addition to these tips, it is essential to prepare physically and mentally to withstand the test:
1. Do physical preparation
To run the marathon, it is recommended that you run regularly for at least 1 year, at least 3 times a week, training at least 5 km. However, if the individual is a beginner, they must first prepare themselves physically and only then dedicate themselves to specific training for the marathon.
Generally, the training plan for running a marathon must be planned by a coach and must be done each week, including:
During physical preparation to run a marathon, in addition to running, you should stretch and strengthen your muscles, especially your abdominals.
2. Make mental preparation
To run a marathon, mental preparation is necessary, as the race can take between 2h and 5h, resulting in tiredness and fatigue. Therefore, it is important:
- Know the race route in advancepaying attention to references and clues;
- Watch past races or films with evidence;
- Chat with athletes who have run a marathon.
Encouragement from family and friends is generally also very important for success in training and on race day.
3. Rest and rest
In addition to running training, the athlete must rest daily, sleeping at least 8 hours per night.
To recover from tiredness and the body to rest, it is also important to choose 1 or 2 days a week, not to run and just do some sit-ups or stretches, to regain energy.
4. Maintain a healthy diet
During the months of preparation for a marathon, it is essential to have a healthy and balanced diet, eating foods rich in carbohydrates and proteins every 3 hours and drinking at least 2.5 L of water per day. It is also important to pay special attention to your diet before and after training.
Furthermore, on the day of the race and to survive the race until the end, you should eat 2 hours, 1 hour and 30 minutes before running to keep your sugar levels stable, avoid cramps and keep your heartbeat regular.
Risks of running a marathon
Running a marathon is a very demanding challenge, which can occur:
- Dehydration due to excessive sweating and, to avoid this, you should drink water and energy drinks during the race;
- Intestinal crampsdue to the low level of sodium, a little salt should be consumed throughout the test;
- Have crampsdue to lack of potassium;
- Ankle or leg injuriessuch as sprains or tendonitis;
- Nausea or vomiting due to intense effort.
To avoid these complications that may arise while the athlete runs, it is essential to drink water and energy drinks such as Gold Drink.
