For an avid runner, a marathon is a great goal to work toward and train for. It gives you a chance to really push yourself and see just how much you can do. If you want to be able to run your first marathon and avoid injury, you need to plan and train carefully. Even if you regularly run for miles at a time and have participated in longer races before, a marathon is 26.2 miles long and requires that you build up enough stamina for the race.
Measure your limits
Before you begin seriously training, you need to know what your limits are. A marathon takes a huge physical toll on your body, especially if you do not train well. Your chances of getting injured are much higher than when running shorter distances. Check with your doctor to make sure they feel that you’re physically fit in order to begin training for your marathon. Have a realistic idea of where you are in your training so you can prepare yourself for the big race.
Create a plan
To successfully train for the marathon, you need to have a clear training plan. Many marathon runners do a variety of runs and exercises throughout the week and then end on a single long run that they gradually build up in mileage. You should have a clear plan for what days you’ll rest and what courses you want to run to train. This plan makes it easier to motivate yourself to get up and run on days when you aren’t feeling it.
Choose your marathon
In order to properly train, you need to choose what marathon you’ll be running. When you know the race, it’ll be easier to do research on tips specific to that course. If you are a part of a runner’s community, you might know people who have already run the race or who you can train with this year.
In order to successfully train for a marathon and avoid injury, you need to use a variety of techniques. You’ll want to run a few times per week and slowly build up how long those runs are. Then, each week, take a longer run that helps you adjust to running very long distances in a single instance. Focusing on speed work, such as intervals, helps improve your cardio as well.
Prioritize rest and recovery
In order to avoid injury, you’ll want to prioritize rest and recovery periods. While you need to keep your training schedule consistent, you must also plan set recovery days as well. You won’t lose the progress you made and taking a rest day gives your body the chance to recover from the wear and tear on it. Be aware of any issues that arise healthwise and take all the measures possible to prevent injuries.