Author Archives: admin

Tips for Writing a Marathon Training Plan

If you need to draw up a marathon running training schedule, then you will want to start with the basics, which includes what you will be doing on certain days throughout the week. It’s always good to throw in a variety of exercises and techniques, so you are physically well-rounded for the race. There are many things that beginners will want to know, including how to pace yourself. In a marathon, you will be faced with the challenge of finding the right rhythm and deciding when are the best times to walk and when to run, because a marathon doesn’t necessarily mean running through the entire race.

Training for a marathon means knowing your physical boundaries and what you are capable of. At first you will want to take it easy and be sure to stay within your comfort zone, pushing out slowly but surely. If you are running in a 5k marathon, you might want to think about only doing half that distance for the first week or two. This will give your body an adjusting period, where it will become used to the strains you are placing upon it. As the weeks progress, you can start running farther and farther, until eventually you are running the full distance of the marathon you are competing in.

Some people who participate in these types of events think that speed is everything, however they are sorely mistaken. Although speed is certainly one important aspect of doing well in a marathon race, you also need to consider pacing. Pacing yourself is much more important than being concerned with running the fastest. While at first someone who start off running may feel like they are getting an edge on the competition, eventually they will tire and slow down significantly. Conserving your energy for the long haul is an important tip to follow for any type of race.

When devising your marathon running training schedule, you will of course need to make allowances for breaks. You should give yourself at least 2 days out of the week to let your body recover from everything you have been putting it through. This means taking an entire day out to rest and lay around the house, at least twice every week. When you give yourself this time of healing, your muscles will grow stronger the next time you work out and train. It is essentially the same principle that weight-lifters use to build muscle.

To come up with the best schedule for the marathon, you will need to think about what your goals are. If you simply want to get across the finish line and complete the race, then you probably won’t need to run 15 miles each day. If you want to place among the top athletes however, then you will want to make sure that each day you train, your intensity level is up to 10. This means giving it your all and making sure you use effective techniques that vary throughout the week. Running the same distance using the same pace every single day you train can ultimately slow you down in the long run.

For a well-rounded training schedule, you will also want to think about throwing in different types of cardiovascular workouts, such as cycling. You can either get on a real bike or use one at the gym. Either way you will be getting the kind of workout that will pay off with your running. The more you pedal or run, the more your body gets used to the intense cardiovascular demands you put on it. Following this kind of training schedule is what will prepare you for the marathon and ensure that you do not slow down or hit a wall.

Gym Exercises For Marathon Runners

If you want to add strength and power to your marathon running you need to add strength training to your regular running routine.  Strength training exercises focused running muscles can add speed and endurance to your running. One pro athlete who has benefited from adding gym work outs to his regular running is Mo Farah.

This is what Alberto Salazar said of Mo Farah immediately after Mo won 10,000 & 5000 gold at 2012 London Games;

When Mo came to me 18 months ago, he was a skinny distance runner with a great engine but no upper body. At the end of races, he would tire and his head would bob around and his arms would flail.

‘He was the weakest athlete I’d ever trained — in terms of core strength and being able to do push-ups, sit-ups and single-leg squats. He was a 90lb weakling.

‘The No 1 thing that has helped Mo is not the 110 miles a week he puts in on the road, but the seven hours a fortnight in the gym.’

Going to the gym for the runner is not about beefing up but about building strength. The following gym exercise will help you build strength without adding unnecessary muscle weight.

Gym Exercise to Build upper strength

Push Ups

press ups

If done properly push ups will add strength to your chest, shoulders, triceps, back, abs and even the legs. Make sure your body is parallel to the surface. Connect your breath with your movements to make it easier. Inhale as you bend your elbows out to the sides and lower your torso down, and exhale as you straighten your arms and lift your torso back to the starting position.

Sit ups

Doing sit-ups is a quick way to get stronger abdominal muscles. Start off with doing the number you are comfortable with lets say 5 and then  add the number when you get stronger. If you can’t do them by yourself, ask someone to hold your feet.

Gym Exercise to Build upper strength

Squats

 

Squats or squads are good for increase strength. full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. This is one exercise that will involve all the leg muscles used during running. To add more strength you can hold a weight on your shoulders.

Calf raise

Finally I come to calf raise. This exercise can be done at your door step or on stair case. Calf raises will strengthen all the muscles of the lower leg.

The beauty of these exercises fro marathon runners is you don’t have to go to a gym you can do them from home.