How to Train For a Marathon
At the Beaver Valley foot clinic we specialize handle sports injuries of the feet, ankles, and lower legs every day. We specialize in diagnosing, treating, and preventing such injuries, and we’re here to help. Using state of the art, results oriented techniques our goal is getting you out of pain and back in action as soon as possible.
Sports injuries don’t discriminate. Any active person can get one, whether they’re an elite athlete or a mall walker. Regardless of your skill level a sports injury has the potential to permanently effect your performance. That’s one of the main reasons why it’s so important to treat them quickly and effectively.
Planning on running a marathon? The right preparation is essential. As the saying goes, “failing to train is training to fail.” This applies equally to both amateur runners and seasoned professionals.
Marathon training: half vs. full.
Marathon Training Tips
You’ll notice that the following tips fall into three basic categories. The first is injury prevention. Running injuries are always possible, but there are proven ways to reduce your chances. The second is dealing with injuries if they occur. The third is the actual preparation, both physically, mentally, and nutritionally.
Avoiding running injuries
Compared to high impact sports like football and basketball many running injuries are preventable. First and foremost, the old, outdated “no pain, no gain” approach should be discarded immediately. While you certainly want to train hard, you also want to listen to your body and avoid overuse injuries.
In order to avoid training injures, remember the following:
Vary the terrain and type of surface you’re running on. Train on both harder surfaces like pavement and softer ones like grass. Ensure you’re getting a good mix of flat and hilly terrain as well.
It may seem obvious to you, but wear high quality running shoes that fit. It’s also a good idea to observe the 500-mile rule. When you’ve put this many miles on your current shoes it’s time for another pair.
Vary your workout intensity. Training too hard, too often is a common mistake, especially for newer runners. Schedule “easy days” in your training plan. These are best scheduled in between heavier workouts.
Find hydration and instant-energy methods that work for you
It’s important to figure this out before race day. Experiment with different approaches to find out what works best. Once you’ve decided, make sure you include this method in your daily workouts. It’s a factor you have complete control over, so make the most of it!
Drink plenty of water before, during, and after your workouts. Proper hydration is absolutely essential, and it’s another factor you have complete control over. If you’re new to distance running, practice drinking during your workouts.
Swallowing in gulps while running. This conventional wisdom has proven itself over and over again. It’s also quicker than drinking more slowly.
Make sure you’re getting plenty of salt. This is especially important if your sweat is particularly salty. Include salty foods like pretzels, pickles, and canned soups in your daily diet. You can also add additional salt to your electrolyte sports drinks.
You’re going to need some type of sugar-based instant energy source if you’re running any serous distance. Specially made sports gels and packets of honey are popular choices. Find the option that works best for you and include it in your workout.
Mentally preparation is crucial