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Training for the Marathon: How to Run Your Best Race

April 10, 2012 | Comments: 0 | Views: 174

The marathon as a sport and as a social event has gained a lot of popularity in the last few decades. Marathons are events in which the participants run long distances and they are mostly motivated by a common cause. Often, such events allow the people of a city, or like-minded people to gather together and unite for a social cause.

There are many people who like the idea of running in marathons. However, many are not prepared to do so, as they are not aware of the physical requirements of running in such a long and grueling race. Participating in them is certainly difficult but experts say that you don't have to be a superhuman successfully run one. It is believed that people who can consistently invest their time, effort and energy will be able to complete this 26.2 mile (42km) running race.

Training for a Marathon

If you have decided to be a part of any such event, you will need to prepare yourself physically, emotionally and mentally. First of all, you will need to exercise and be fit. One of the most important steps is to increase the intake and storage of glycogen, which is obtained from carbohydrates, in the body. When a person runs, the body burns the glycogen to obtain energy. When we eat high calorie food, glycogen is obtained by the conversion of carbohydrates by the muscles and the liver.

Marathon Training

Clearly, training for a marathon consists of running long distances. People can use the treadmill or also run outside. Although, running amidst nature is recommended to get a real feel of the marathon in which, the roads could often be uneven. People need to indulge in cardio exercises on a daily basis, for a duration of 45 minutes to 1 hour. Activities like cycling, swimming etc. can also be practiced to increase one's stamina as supplement to the daily running regimen. The typical marathon training schedule also consists of a long run each week. This might range from 10 to 22 miles (16km to 35km) depending on the runner and also depending on what stage of preparation the runner is in. There are a variety of detailed marathon training schedules available that outline what the runner should specifically be doing on a weekly and daily basis.

Before the Marathon

The daily training needs to be reduced when only 2 to 3 weeks are left for the event. The participants also take complete rest for a day or two; this is done to make sure that their body gets the required amount of rest.

During the Race

People are advised to maintain a consistent running pace and to drink sufficient amounts of water or other fluids. Fluid loss if a big concern among marathon runners and should not be treated lightly. Runners are advised to drink during the race as often as possible even when they don't feel thirsty. The risk of dehydration amongst marathon runners is further amplified when the race is run during warm or humid conditions.

After the Race Often, runners will need 2 to 3 weeks to recover from these tough events. It is not uncommon for runners to have difficulties performing simple tasks such as walking down stairs in the days after a marathon.

Sara James is an avid runner and one of the webmasters to the Find Running Races website. She enjoys running 5k, 10k, half-marathon and marathon races. She's also a big fan of trail races. Thanks for visiting!

Source: EzineArticles
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