A Training Schedule for Marathon Beginners
A training schedule for marathon beginners that will provide a balanced plan should look at the two components to long-distance running: cardiovascular fitness and musculoskeletal resilience (your muscle and skeleton’s ability to bounce back). As race distance increases, there is a much larger musculoskeletal resilience factor than a cardiovascular fitness component. In other words, if you are going to race short, fast races, you need the ability to get oxygen from the atmosphere to your mitochondria as fast as possible.
If you are planning to run all day, you need the ability to tolerate compressive and ground reaction forces on your musculoskeletal system. A marathon fits into a middle ground that challenges both components. While some elite runners are taking their cardiovascular system to the limit for two hours, those of us who take twice as long will likely feel the stress in our joints and muscles by the last six miles.
This training program will have three runs per week along with two cross-training days and two rest days. The three running days will consist of a short/fast run, a medium run, and a long run. Choose your days as you like, just make sure that you have a rest day on either side of the long day. Cross-training can be biking, swimming, aerobics class, or hike, with an emphasis on moving in a different way than running.
Ways to Stop an Injury Before It Starts
Among the trickiest aspects of training your body to perform in any long distance race is increasing mileage without inducing injury.While there’s no silver bullet for injury prevention, adhering to these tips will give you a leg up on keeping your legs healthy as you approach race day.
Strength training is a great way to prevent injuries or nip seemingly small, nagging injuries in the bud. Often, the source of the pain isn’t the problem area that actually caused the injury. Instead, the surrounding muscles simply were not properly conditioned. For example, weak hips and glutes can lead to a myriad of lower leg issues.
Find a physical therapist or a coach who specializes in working with runners and implement the suggested exercises into your regular workout routine.
Climb Your Way to a New PR with Hill Workouts
There are few foes more menacing to a runner than a steep hill on race day. But what if you could turn this adversary into an ally? By incorporating hill training into your running protocol, you’ll not only be able to better tackle the hills along the race course, but you can feel stronger and faster on every mile.
Hill training offers numerous benefits to runners. It recruits more muscle fibers than flatland training and makes those fibers stronger due to the required increase in force generation, which greatly increases your net muscular strength and power. Hill training improves neuromuscular coordination by moving your center of mass and calling on your body to run in slightly different positions. It also increases flexibility, especially at the ankle and hip joints.