Hello everyone. Today’s article is a guest post from Lucozade.
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When running a marathon, the training plan you choose will depend on whether you are an experienced runner and the distance you would normally run. This article provides you with a number of marathon training plans to suit all levels of runner.
Beginners
If you are new to running, you should work your way up to the marathon distance by entering smaller races first. It is important to give yourself time to get into shape too.
You should first work on your ability to run by incorporating small runs within your workout routine. Start with either 10 minutes or one mile of running. Once you have built up a little more endurance, you can follow the plan for casual runners.
Casual Runners
If you have already entered a few smaller races, you will know what to expect. The key is building up your endurance.
You will need to run at least one long run a week during your training program, then gradually building up the mileage. Give yourself around four months to train and work your way from eight miles for your run and build to a 20 mile long run.
Seasoned Marathoners
Seasoned marathoners will, in most cases, run long distances on a more regular basis and will therefore be more accustomed to training for a marathon. If you are aiming to decrease the time it takes you to run the race, work on some speed training.
One day a week, you should work on your speed by giving yourself a goal and completing your run at that pace. This generally wouldn’t be for your long run, as this should just be used to practice your endurance. If you want to run at your goal pace during your long run, try to save it for the last couple of miles.
Fuelling Your Body For Training
A lot of people think that they should concentrate on consuming carbohydrates while training for a marathon. However, it is important to try to eat a variety of foods.
Incorporating plenty of high-fibre foods into your daily routine is a great help, including plenty of fresh fruits and vegetables. When you do eat carbohydrates, concentrate on whole grains and combine this with carbohydrates with a little protein. This will help towards prolonged energy and your body will in turn run smoother.
Hydration is one of the most important elements in training for a marathon. Dehydration can lead to illness while you are running and can be fatal for marathoners in extreme cases. Take a good amount of water or sports drinks with you on training runs and try to stop at as many stations as possible that provides water or other beverages when you are running in the marathon.