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How To Prepare Your Body To Run a Marathon
If you’re looking to run a marathon, you should begin preparing your body for a challenging endeavor. Whether you opt for a half or full marathon, you can expect more than a traditional jog around the neighborhood. Fortunately, there are ways to prepare your body to run a marathon; by following these helpful steps, you will feel confident when you get to the starting line.
Preparing for a marathon is about more than doing some stretches and getting in a few practice runs the week before. Training should begin about 16 to 24 weeks before race day. Focus on speed training at the start of each week to gauge sprinting abilities. On days when you're not running, focus on low-impact exercises like weightlifting or Pilates, and be sure to give yourself a complete rest day to promote muscle healing.
There are many options when creating a running plan for yourself, but you should aim for one long run every week and gradually increase the distance as your training progresses.
An important thing to remember as you prepare your body to run a marathon is that training requires a lot of energy. Runners need to eat enough calories to compensate for what they burn off in training. Some of the most important foods for calorie replenishment include carbs such as bread and pasta, protein from chicken or fish, and calcium-rich vegetables like broccoli and spinach.
A good rule of thumb is to eat 100 calories for every mile you run.
Another essential aspect of nutrition is staying hydrated. Investing in a water filtration system to remove harmful chemicals from your water is crucial to keeping your body healthy and ready to run.
When training for a marathon, it’s best to wear clothes and gear that will help your body stay fit. Proper running shoes are vital for anyone planning to run long distances. A heart monitor is a helpful tool for keeping yourself steady and on track in your training. Being mindful of your beats per minute will help you determine changes you might need to make during your daily exercise.