How to run a marathon
Marathon distance of 42 kilometers - a symbol of determination and perseverance, as well as the dream of many athletes who want to commit yourself to something really meaningful and worthy of respect. Passage of the marathon - an achievement to be proud of, and despite the fact that such a distance may seem to someone too heavy, you can run a marathon, if you follow some rules.
Instruction how to run a marathon
If you want to conquer a marathon, get ready for a long-term training. Run a marathon without prior serious preparation is impossible, but you can get ready to run, even if you have not differed good physical shape.
To prepare for a marathon should be not only physically, but also psychologically - to run 42 kilometers, you will need to overcome a certain inner barrier, which separates the possible and impossible. Before you decide on a marathon within a year regularly engaged in jogging, swimming, skiing or any other aerobic exercise.
Know your capabilities - it is from time to time arrange for yourself and test runs over long distances. Successful training for a marathon, you have to be able to run 7-8 kilometers without stopping. Also, you should not have medical contraindications for running and serious health problems. For 23 weeks, you will be able to effectively prepare for the marathon and tune into her psychologically.
In addition to your physical preparation is important for the successful running comfortable shoes - Make sure to purchase a high quality and comfortable shoes in a special sports store. The price of such shoes is around $ 100. Do not skimp on running shoes and more - buy two pairs at once. You can change the shoes, giving the shoe to rest, and therefore increase their life.
In order to keep track of your physical condition, buy your movement and heart rate monitor measuring inexpensive sensor. Keep a training diary, to organize them and keep track of its state changes and sporting success.
Workouts do long to prepare the body for long loads. Trains regularly run long distances, starting with thirty kilometers, runs through the week. Do not run more than 30 km per week - this can lead to stress and injury.
Each subsequent week, increase the mileage run for no more than 10 percent. Train two to three weeks in a row, and then rest for a week, reducing the number of kilometers that must be run at a time. This rest is necessary for recovery.
In addition, the body must be reconstructed and other sports - swim, ride a bike, do fitness. This will train your muscles and release tension from the spine.
Eat right, enough rest, and to overcome the psychological barrier, find like-minded people and train together, motivating each other to further achievements.