For many runners, the desire to take part in a marathon is a personal challenge. If you are also willing to test your limits and want to accept the challenge then you have to work very hard for a marathon. No matter you are willing to lose extra body weight, get fit, or want to raise awareness for the charity, you should always keep that in mind and prepare for a marathon for more than a month. Whether your legs are tired or feeling lazy, you should always keep on pushing your limits for the marathon. Here are some best running tips for marathon that you should always keep in mind for better performance.
Base Mileage Is Among The Best Running Tips For Marathon
Almost every marathon training plan lasts from 12 to 20 weeks. In the beginning stage of the plan, you should aim to build your weekly mileage that is up to 50 miles over four months leading to the race day. Three to five days in a week is enough, make sure to do these runs in a relaxed environment. Try to maintain your pace while running that can allow you to have a conversation without a breathing problem. Once your weekly mileage is obtained, never increase it more than 10 percent from one week to another. By doing this you can maintain sustainability and build your confidence level.
Among the several running tips for a marathon, one is to build your weekly long run. This should be implemented once in every 7 to 10 days, extending it by one or two miles every week. Every 3 weeks bring it back to the point from where you have started to relax your body and protect it from injury. For example, if you run 10 miles on a weekend, then 11 miles next week, 13 miles next to that, and then bring it back to the 10 miles.
Work On Speed Is Important Running Tips For Marathon
It is an optional stage of your training program that helps in improving your aerobic capacity and makes you feel better while ruining. If you are looking forward to implementing this in your training program then you have to do in a specific manner. Try running faster for a short distance at a constant speed and try repeating at after every four miles. This will not impact your whole training program and help in improving your running speed.
Rest For Recovery
It is the most important running tips that you should never forget. Rest day means you don’t have to go out for running. This helps in relaxing your muscles and tries recovering the injured and stressed ones. It is because a small injury can greatly impact your marathon dream. If you are itching on your rest day, try some cross-training to make yourself feel better. It may include cycling, walking, hiking, swimming, yoga, etc.
If you are looking forward to participating in the marathon then you should prepare yourself in the best possible way to achieve your goal. For that, you should subject yourself towards training under a professional coach.