What is the Length of the Marathon? How Do You Train Yourself for it? – Sportskeeda
For many runners, a marathon is a personal challenge. You might want to push yourself or demonstrate your endurance. Maybe a friend talked you into it. Maybe you want to lose weight, get healthier, or raise money for a good cause.
Whatever your reason, hold onto it, and reassure yourself of it frequently in the coming months. Sustaining your motivation can assist you to get out the door when your legs seem to be tired or the weather is bad.
Starting with the marathon training
Be aware of your own limitations: The full length of a marathon of 26.2 miles puts you at a much higher risk of injury than your daily neighborhood jogs. Before beginning any training programme, consult your doctor.
Begin early: According to conventional wisdom, aspiring runners should run a consistent base amount of miles for at least a year before beginning a full-length training programme.
One of the most common causes of injury is the increase in weekly mileage too quickly. So don’t underestimate the importance of consistently running at least 20-30 miles per week before committing to the training.
Begin small: Run a few shorter races, such as 5Ks and 10Ks. That’s an excellent way to mentally and physically prepare for your first one.
Training plan
Most runners train for 16-20 weeks. As you train for the race, the heart, muscles, and mind should be planned for the effort in front, so following a strict training schedule that gradually raises the ante and enhances endurance and fitness is essential. Simultaneously, the training schedule must include at least three sufficient rest days each week to allow for recovery and repair.
While the general rule of thumb is 16-20 weeks, a few runners train for as little as 12 weeks, while others do for 24 weeks or more. Finally, it comes down to creating a training plan that works for you.
What is included in a typical marathon training plan?
You will be able to create a training plan that suits your needs, given your specific circumstances. Whether you fit it all into 12 weeks, 20 weeks, or even longer, the fundamentals are the same:
- You gradually increase your mileage by running shorter distances three times per week.
- You run at least once a week (usually on Sundays), gradually increasing your distance to between 16-20 miles.
- You incorporate some conditioning exercises, such as hill sprints and other types of circuits.
- You usually schedule 2-3 rest days per week to allow your body to recover and repair.
- Other non-impact exercises, such as circuit training, cycling, weights, swimming, and yoga, are commonly included.
- You ‘taper’ in the remaining three weeks before the marathon, which includes decreasing the amount of running to help you rest.
Consider shorter races as well
If you want to run a marathon but have little long-distance running experience, it’s often a good idea to start with shorter runs.
While marathons are fabulous experiences, it’s always a good idea to start with a few 10k runs to test your boundaries and determine whether they’re the right thing for you. As you will already have a good level of fitness, it’s often much easier to progress from there.
How long does it take to train for a marathon?
Although there are some basic training plans available, the amount of time you will need to train for a marathon eventually depends on you.
A 12-week training plan may be sufficient if you’re completely confident and comfortable with the full length of the run. Meanwhile, if you’re less experienced or know you won’t be able to commit to a strict regime, choosing a longer plan will relieve stress and allow you to enjoy the experience more.
To summarize
Marathon training can be a demanding experience, but it can also be life-changing. Being active in this way serves to demonstrate to you how much better life is when you train regularly, eat healthily, and set goals.
So, when the marathon day arrives, recollect your training plan. Maintain a pre-run diet; wear your most comfortable running shoes, and get a good night’s sleep. Start slowly; stay relaxed when things get tough, and run across the finish line knowing you just accomplished an incredible athletic feat.
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