Marathon Training for Beginners
So, you want to run a marathon. Good for you! We can help you get started. First:
-Find your mental stamina. A marathon can be a rewarding, personal challenge; ask yourself why you want to run a marathon and keep your focus. There will be long stretches of pavement pounding and keeping your mental strength will help you succeed.
-Avoid injury. The days of 'gutting it out' are long gone; your marathon training will take time. Allow for your body to adjust to long-distance running or it will expose those weak spots in your kinetic chain. Increasing your running volume too quickly is the #1 reason for injury. Bridges, lunges, and planks are the best 'bang for your buck' exercises and remember to ice sore spots at the first sign of discomfort.
Pre-training: Start out with consistent running of at least 20 miles per week before you start your marathon training unless you plan to give yourself 20-24 weeks to gradually build mileage.
Training: Aim for 4-6 runs per week while gradually increasing your distance. Schedule active recovery (walking, yoga, easy cycling) days after your hard and long runs to maximize recovery. Every 7-10 days, complete a long run to increase your distance capability. Your longest run should generally be between 18 and 20 miles; aim for that run to fall two to three weeks before the marathon. Your body will need this time to recover its strength and be in tip-top shape for the big day. Lastly, don't forget to diversify your running pace; practice adding short sprints in between some of your runs to increase your aerobic fitness and prevent over-use injuries.
Elite Spine & Sports is here to help you with all of your running needs. We offer chiropractic care, massage, acupuncture and personalized running injury prevention strength training. Give us a call today.
Elite Spine & Sports Clinic
21887 S.W. Sherwood Blvd. Suite A
Sherwood, OR 97140