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Running a marathon is a dream of almost every runner. It is a personal challenge that establishes your physical endurance. However, it is not a cakewalk for even experienced runners. It requires regular training and motivation to train for a marathon.
People run a marathon for several reasons, like losing weight, getting healthier, or raising awareness for a charity. Whatever the reason, the question of how to train for a marathon comes to your mind the moment you decide to try this feat.
What Is A Marathon?
Marathon is a long race or running event of about 26.2 miles or 42.1 km. The origin of the marathon goes back to around 490 BC when a Greek messenger carrying the news of Greek victory over invading the Persian army ran back to Athens.
The marathon we see today started in 1896 during the first Olympics. Here, the distance was extended to 26.2 miles.
How to Train For a Marathon
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Consider your health before getting into any training program. If you have had any recent injuries, consult your doctor first.
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Training for a marathon requires you to follow a strict schedule for at least 10 to 12 weeks. Beginners should start with a half marathon or even a 5- or 10-mile marathon to test the limit of their bodies.
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Before starting a daily marathon, you should first work on running at least 25 to 30 miles a week. Forcing your body off-limits may cause serious injuries and health complications.
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Schedule a weekly long run to teach your body to adjust to longer distances. Most marathon trainers go only up to 20 miles in the long run. They believe that regular practice and audience motivation will help them run that extra six miles.
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A marathon training program is considered good if balanced by including full-body exercises. Increase your strength through intensive core work, movement exercises, and resistance training. You can also do low-impact exercises like cycling, swimming, rowing, and deep water running to decrease the chances of strain in muscles.
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In any type of exercise or training, a rest day is crucial for the body. All exercises are done to cause wear and tear to the body, which becomes stronger than earlier when healed. Hence, rest days are critical to your endurance and strength. Continuous training without any rest may cause serious health injuries in your body.
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If you find yourself unable to rest, you may do low-impact exercises such as walking, yoga, lifting light weights, etc.
On Marathon Day
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Get a good night’s sleep before the race day and drink a lot of water.
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Start slowly during the race as you have to run 26 miles. Remember to take small breaks of a few seconds to get hydrated every few miles.
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The bathroom lines are usually longer during the initial few stations. So, it is always advised to not use the bathroom during the early phase of the marathon.
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Long races require a lot of energy. After 10 to 15 miles, the glycogen stored in our muscles starts to deplete. This may lead to a loss in endurance. So, you should keep some energy bars with you to get extra carbohydrates and instant energy.
Wrapping Up
Participating in a marathon can be one of the toughest tasks on your bucket list. Training for such a long race requires a strict schedule and discipline to follow it. If you follow the basic rules and train hard with proper guidance, you can prepare for a marathon in 12 to 16 weeks.
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FAQs
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What exactly is a Marathon?
Marathon is a long race or running event of about 26.2 miles or 42.1 km in length.
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How did the marathon originate?
The origin of the marathon goes back to around 490 BC. A Greek messenger carrying the news of Greek victory over invading the Persian army ran back to Athens.
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What is the standard distance of a marathon?
The distance travelled by the Greek messenger was about 25 miles or 40 km. However, the length was extended to 26.2 miles during the British Olympics, which later became the standard distance.
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How does proper marathon training help to strengthen the body?
A marathon training program is balanced if it contains full-body exercises to increase your body's overall strength and endurance. Resistance training helps prevent muscle injuries of any kind and strengthens your body to handle the running.
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Why are rest and recovery important in marathon training?
Exercise causes wear and tear to the body. After healing from this strain, your body becomes stronger. Thus, rest days are needed to heal and increase endurance.
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