Elements Of Marathon Training


Interval Training

Interval training is essential to increase your running pace. Use treadmills to help you with this training. Treadmills allow you to simulate sprints or hill runs and they also allow you to have fun and effective workouts to get your pace to the max. Most treadmills also have tracking features so you can track your progress and improvement.

Strength Training

Increasing resistance or strength training will improve your muscular endurance. As a runner, you want to focus on your glutes, hamstrings and quadriceps. These muscle groups will be the ones abused the most during marathons and it is important to keep them strong.

Core Training

The stronger your core, the better your conditioning will be. Use numerous functional movements to train all of your major core muscles.

Pacing

You must be able to maintain a consistent and comfortable pace during training. A comfortable pace is at around 70 percent of your maximum heartbeat rate. When you can hold a short conversation while running, maintain your pace at this rate and stay there for your marathon. Remember, that this is a marathon, not a sprint. You must be able to reserve your energy and not burn it out too quickly.

Cross training

Cross your training. It is important to take some time out from running. This will allow your joints, muscles and body to recover on your most fatigued days without skipping exercising.

Proper Nutrition

Once you have a training program planned, you also need to concentrate on energizing your body efficiently. Make sure to increase your complex carbohydrate consumptions through eating whole grains and oats. Get your proteins through beans and lean meats.