Preparation for the marathon for professionals. Expert opinion: how to prepare for the marathon and run it

In run, as, in principle, and in everything that we do, do not succeed without a right goal. If you only love jogging, you should not raise the bar too high and immediately register on the marathon. I ran 5 km - the reservoir the result was on the race, I coped with 10 km - improving the time, mastered the half-marathon - do not give up and keep the way to the best version of yourself.

And now you have already passed all the stages, the next frontier is 42.2 km - both frightening, and fascinating number. In order for the marathon to be pleasure, and the training itself cost without injuries, you need to start a long process of preparing at least 16 weeks before the start, but the sooner, the better that the body can easier tolerate the load. In our material we accounted for an example of a training plan for preparing for running by 42 km 195 m, based on the recommendations of running offices, ready-made training plans and advice of experienced runners.

Variety of training process

Suppose that our hero has already overcome the distance from 21.1 km and can rationally assess their forces. He remembers that it is not recommended to increase the weekly volume (the cumulative length of all runs per week) by more than 10%. In addition, he trains in the hall to harmoniously develop his body. But he lacks time for daily workouts, a maximum of 3-4 days a week. After 20 weeks (5 months) - and here is an exemplary plan for his workouts on weeks. It consists of interval training on the track, tempo joes and long occasions (up to running 15-minute warm-up, after - a hint and stretching for 10 minutes), plus at least one training in the hall or on the street on all muscle groups.

20 weeks training

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1st week		Interval training: 5 times 400 m, rest - 20 seconds		Easy Running 1.5 km 3 km with pace by 10 km Easy Running 1.5 km	Training		Long race - 12 km with a pace of 42 km + 23 seconds
2nd week	Interval training: 4 times at 800 m, recreation - 400 m running coward		Easy Running 1.5 km 5 km with pace for 10 km Easy Running 1.5 km	Training		Long race - 14 km with a pace of 42 km + 19 seconds
3rd week		Interval training: 4 times 600 m, rest - 200 meters		Easy Running 1.5 km 3 km with a tempo of 5 km Easy run 3 km	Training		Long race - 17 km with a pace of 42 km + 19 seconds
4th week	Interval training: 12 times to 200 m, recreation - 200 m coward		Easy run 3 km 5 km with a pace of 15 km Easy run 3 km	Training		Long race - 20 km with a pace of 42 km + 19 seconds
5th week		Interval training: 3 times on 1600 m, rest between segments - 400 m running coward		Easy run 3 km 3 km with a tempo of 5 km Easy run 3 km	Training		Long race - 21 km with a pace of 42 km + 19 seconds
6th week	Interval training: 4 times 800 m, rest - 2 min coward		Easy Running 1.5 km 8 km with a pace of 42 km Easy Running 1.5 km	Training		Long race - 24 km with a pace of 42 km + 28 seconds
7th week		Interval training: "Lestenka" 1200 m, 1000 m, 800 m, 600 m, 400 m, recreation - 200 m coward		Easy Running 1.5 km 8 km with pace by 10 km Easy Running 1.5 km	Training		Long race - 27 km with a pace of 42 km + 28 seconds
8th week			Easy Running 1.5 km 6.5 km with a pace of 42 km Easy Running 1.5 km	Training		Long race - 32 km with a pace of 42 km + 37 seconds
9th week				Easy run 3 km 5 km with a tempo of 5 km Easy Running 1.5 km	Training		Long race - 29 km with a pace of 42 km + 28 seconds
10th week	Interval training: 2 times at 1200 m and 4 times 800 m, rest - 2 minutes of the coward		Easy Running 1.5 km 8 km with a pace of 42 km Easy Running 1.5 km	Training		Long race - 32 km with a pace of 42 km + 28 seconds
11th week		Interval training: 6 times 800 m, rest - 90 seconds coward		Easy Running 1.5 km 10 km with pace for 21 km Easy Running 1.5 km	Training		Long race - 21 km with a pace of 42 km + 9 seconds
12th week	Interval training: 2 times 6,400 meter segments, rest - 90 seconds coward inside each set, between sets - 2 min 30 seconds		Easy run 3 km 5 km with a tempo of 5 km Easy Running 1.5 km	Training		Long race - 29 km with a pace of 42 km + 19 seconds
13th week		Interval training: 2 times on 1600 m and 2 times 800 m, rest - 60 seconds coward		Easy Running 1.5 km 6.5 km with pace for 21 km Easy Running 1.5 km	Training
14th week	Interval training: 4 times at 1200 m, rest - 2 minutes of a coward		16 km with a pace of 42 km	Training		Long race - 24 km with a pace of 42 km + 12 seconds
15th week		Interval training: 1000 m - 2000 m - 1000 m - 2000 m, rest - 400 m coward		Easy Running 1.5 km 8 km with pace for 21 km Easy Running 1.5 km	Training		Long race - 32 km with a pace of 42 km + 19 seconds
16th week	Interval training: 3 times on 1600 m, rest - 400 m coward		16 km with a pace of 42 km	Training		Long race - 24 km with a pace of 42 km + 9 seconds
17th week		Interval training: 10 times 400 m, recreation - 400 m coward		Workout 10 min 13 km with a pace of 42 km Zaminka 10 min	Training		Long race - 32 km with a pace of 42 km + 9 seconds
18th week	Interval training: 8 times 800 m, rest - 90 seconds coward		Easy Running 1.5 km 8 km with a pace of 42 km Easy Running 1.5 km	Training		Long race - 21 km with a pace of 42 km
19th week		Interval training: 5 times 1000 m, recreation - 400 m coward		Easy run 3 km 5 km with a tempo of 5 km Easy Running 1.5 km	Training		Long race - 16 km with a pace of 42 km
20th week	Interval training: 6 times 400 m, rest - 400m coward		Workout 10 min 5 km with a pace of 42 km Zaminka 10 min	Training		!

Most likely, if you are preparing for the marathon, you already know your pace on 1/1/10/21/42 km
or you can easily determine it, relying on the results of previous races. If not, the runs are 1 km and 5 km by 70-80% of your capabilities and, using the time you have to calculate your approximate rate for large distances in any online running rate. Good luck!

On September 23, 2018, the largest running event of the year will be held in the capital - tens of thousands of people run the Moscow Marathon. They will overcome 42.2 km through the streets, embankments, bridges. If you have always dreamed of participating in mass races, then perhaps it is time to start to prepare.

Does everyone can run a marathon and how to get ready for it? The questions of the editorial board of MEDICINA is responsible for the sports director of the club of running "Capital", professional coach Milan Milech.

What is the "run by the marathon" at all?

Among those who go to the marathon start, there are two categories of runners: some run to the result, others - for pleasure. Some gives pleasure to look at the race at the city, nature. Others are obsessed with the result, they are pleased with the idea that this year they came to the finish line of the 120th, and not 125th, as in the past. Some do not care about the place in the final protocol, their main goal is to win over themselves. The issue of motivation is individual. Each person decides for himself that it is more important for him and most importantly, why and for what he is engaged in running.

Are there people who can't overcome the marathon or can this distance be submitted to anyone?

The marathon is a serious physical activity that requires preparation. Few people decide to run a marathon if it was never fond of running and sports. But nevertheless, any person who has no restrictions on health incompatible with running is able to prepare for the marathon. Large or less price. Just for this you need a really great desire and everyday routine work.

Is it possible to prepare for the marathon for half a year? Who is not worth starting?

If you really decided to run a marathon or half-marathon, the preparation is worth starting for about a year. The semi-marathon with insufficient preparation, of course, will not lead to anything good. Is that you sweep your sense of own importance by the fact of overcoming the distance.

Negative consequences may be aggravated by existing excess weights, incorrectly selected sneakers, an excessive initial rate of overcoming the distance. But if you still decided to run the marathon, I strongly recommend consulting with your doctor. A visit to the doctor is necessary to eliminate possible cardiovascular diseases, problems with the spine and knees. If the doctor says there is no serious contraindications, you can begin training.

What is needed to prepare: Consultation of the doctor, workout plan, Equipment?

As I said, the doctor's consultation is obligatory to avoid possible health problems. Here it is not only about the marathon, but about in general. If you decide to run and prepare for competitions, I recommend signing up in a running club. A professional trainer will make an individual preparation plan for you, will put the right technique of running and breathing, tells how to psychologically tune himself to the race. It is these factors and training that will help achieve the desired goals.

As for the equipment, it must first be comfortable. Especially attention is worth paying sneakers. I recommend novice to acquire well-shock-absorbing shoes on a thick sole.

How often do you have to train?

If you have never been playing sports, but you want to start running, do not hesitate to start training "children's" steps. Newcomers and people who suffer over weight or diseases of the musculoskeletal system, we recommend the first three weeks to do without run without run, and just 3-4 times a week to walk a quick step of 30-40 minutes. This is necessary for the muscles to get used to and developing discipline - to go out in training regardless of weather and surrounding factors.

What kind of workouts should it be? Only running or other forms of activity are suitable?

The most important types of workouts for the runner are workout on the development of endurance: long distance monotone run and interval training with different series of repetitions and segments. If you are just starting to run, then run at an average pace until you get tired, then go to step and restore the forces. Then run again. And again go on foot. Training in this way from half an hour before the hour. It is desirable that the number of workouts per week was at least 3-4. Such exercises are tremendously increasing endurance!

You also need to not forget about general physical training and stretching: if the muscles are weak, the chance to get injured increases.

Olympic marathon, a distance of which is 42.195 kilometers, is a serious test of both newcomers and prepared athletes with good experience However, these are only the official conditions of the marathon, the name of which today is customary to call any long runs on rough terrain or in special conditions, including life-threatening . From this comes the first advice - before registering with your first marathon, you should carefully familiarize yourself with its conditions and possible hazards. 42 km 195 m - it is a lot, to overcome this distance you need to be prepared. Read about all the nuances of the race and prepare for it in the article.

Marathon: World Record

For the first time, the Marathon World Record was recorded at the Olympic Games in Antwerp in 1969. He was installed australian named Clayton, overcoming 42 km 195 m in just two hours, eight minutes and thirty-three seconds. To beat the record for a long time did not manage to anyone. And this is despite the fact that the marathon is traditionally carried out every year. The world record of 1969 was only born in 1989. The difference was only a minute - 2:06:32 (Sammy Vanjiru). And the last world record was recorded in 2008 - 2:03:59. Installed Hyl Gebreselissi.

Fundamentals of training

So, the Olympic marathon, whose distance is already being known, it's not so easy to run. It is necessary to have a good athletic preparation in simple newcomers of the marathon - this is usually experienced runners or advanced athletes who have mastered the appliances "on the sock", developed their norm of drinking fluid and know how to keep track of the pulse during loads.

How to run a marathon newcomer? The first and main principle - to pay enough time to prepare. Even professionals are not quiet in advance to practice and collect enough information about the upcoming race. Therefore, the first thing you need for the marathon is to make a workout plan. It is entirely dependent on the type of terrain, which is chosen for the upcoming race.

How to run a marathon without preparing? Unfortunately, in no way. You need to prepare! As a trial race, it is recommended to choose a distance in the same or similar conditions, 10 km long. This is the most favorable option for a sober assessment of its own potential before run 4 times more.

Body preparation

How to run first marathon? The maximum result can be achieved only with the responsible approach to training, but it is impossible to forget about the adequacy of the loads. The closer the day of the marathon, the smaller there should be a distance of the next race. Exit to the competition in the "squeezed" state with a lot of probability will not bring the cherished victory.

A good sleep is a pledge of not only a healthy lifestyle, but also a successful performance at the marathon. Rest should be clear and balanced, strictly on schedule without deviations.

Each competent runner knows what is the main fuel for a special engine in the car called the body. It is nothing more than glycogen. This substance is a product of processing carbohydrates coming with food. Their presence in nutrition is mandatory. Large reserves of this substance will provide the best state of health during the race for a long distance.

How to replenish the glycogen stock in the body? Despite the fact that carbohydrates were mentioned, do not hurry to happily graze for all the sweet and flour. It's all very tasty, but not so useful, because there are quick and slow carbohydrates, and you need the second group. You can find them in any food that is recommended in a normal balanced personnel of a person, i.e., various types of meat, fresh fruit (with the exception of bananas), vegetables, porridge, dairy products, fat, eggs and more. Simply put, slow carbohydrates are called any food, which is slowly absorbed and processed by the body. If you can not do without a piece of bread at the table, you can switch to the grain or any "black" or "gray" baking.

The paste is a special popularity among the runners - an Italian pasta dish. However, given the fact that it is precisely slow carbohydrates for a successful race, it is necessary to choose products from special varieties of flour. A wide variety of recipes allows you to mix it with all the products needed for a normal diet and a special diet for a marathon race. The real Italian pasta is created from solid wheat varieties and enters the diet of the marathon diet a few weeks before the start.

Psychological self-preparation

So, the training schedule has already been drawn up, information about the locality has already been received, the strategy to overcome the distance has already been composed, it seems to be everything ... But something you can miss - a mood.

How to run a marathon? Psychological preparation for the race plays the same important role as physical. Special mood and a specific mind warehouse distinguishes professional from an amateur. After all, even for the most experienced runner, overcoming the marathon distance is very big difficulty.

If you are subject to stress, it is necessary to take everything possible to eliminate this factor on the day of the race. Stress, as if the match that fell into the benzobak will instantly burn all the energy reserves and lead to a shameful result when running at a large distance.

So you prepared. The day of the race came. How to run a marathon? First you need to come to the place of start as soon as possible, calmly warm up, not forgetting about the technique of breathing, and then slowly go through the registration procedure. You can also not forget about a delicious breakfast of pasta, this is the best relaxant on the day of the race.

Careful study of the route is also an important element of psychological training. When you present in advance what will expect you, a good basis appears to preserve confidence throughout the route. You can also plan the water consumption mode so that the internal conflict does not arise with you when it is better to do. If it is in advance to determine the most difficult cuts of the path, the psyche will be in full combat readiness, and will not give a failure to a responsible moment.

Secret endurance

So, you wish to run a marathon. How many km will need to overcome - you already know. Agree - it's a lot. That is why you need to train stamina. In order not to dwell on the fatigue and complexity of overcoming the distance, you can divide the entire track on equal sections, based on various guidelines that are located on it. Thus, a person less draws attention to high load, and concentrates more on a run. The running strategy is a very important element in achieving success, it is with its help athletes apply a rational approach to the distribution of forces.

The marathon is always running along the beautiful and picturesque places, if you feel that it rolling stress and despair, you can always distract to the surrounding idyll and forget about the gloomy thoughts.

Very valuable advice for newbies - keep yourself in your hands at the start, never take an example with those who are trying to eat urine to go away from the starting line with the speed of the champion of the rig. The one who knows how to smoothly flares up and use the forces in a responsible moment, which most often falls on the last stage.

Those who do not know the hell are very familiar with the state, coming after the completion of a 30-kilometer segment. At this point, the body begins to report all louder about their fatigue through pain and high sensitivity to discomfort. Then then you need to remember your desire to win, no matter what.

How to run on the marathon

What a marathon should not be overcome, if not owning it. This is the main part of all work on preparing for the race. In this aspect there are many submarine stones that become an unpleasant surprise for those who have not previously overcome large distances.

There is a big difference in the effectiveness of certain running techniques in large and short distances. The habit of landing on the heel in front of them can not interfere with the usual distances, but at the distance of the semi-marathon will lead to unexpected pains or even inflammation of the knee joint.

Many people think that for the right run need a special physical. Preparation, providing greater legs, good press and flexibility in bundles and joints. However, virtually anyone can actually achieve this level.

In the basic functional minimum, the marathonz includes:

• Well prepared caviar.
• Strong loin, buttocks, hips.
• The presence of a press.

The above set of muscles forms a special corset while running that does not allow a person to bend or incorrectly bending the back during running. Standing pelvis is the main sign of unpreparedness to overcome large distances.

Based on the foregoing, it is possible to make a simple conclusion - the stuff is invalid during running. It leads to a displacement of the center of gravity, which will seriously spoil the running technique, complicates the work of the respiratory and cardiovascular system. It is possible to eliminate the stuff only by strengthening the muscles of the back through wide pushups or pull-ups on the horizontal bar.

Body preparation level

When it comes to flexibility, it is not at all necessary for the athlete to be able to sit on the twine. It is necessary to achieve a good balance between the length of the muscles, the elasticity of the ligaments and the work of the nervous system. The necessary amplitude of the joint is achieved only by special training and does not require super-pass and many years of work. To organize sufficient mobility of the hips, the knee joint and foot, it is enough to regularly engage in gymnastic stretch marks or pilates.

With sufficient flexibility, the amplitude of the hips is increasing, the step becomes wider, the cast and landing is also facilitated. The athlete runs much faster and becomes more hardy. Dynamic stretching can be carried out during a warm-up, and static will be most effective after workout on preheated muscles.

Marathon: Running speed

There is a special running technique in the marathon pace (M), which is trying to adhere to all professional athletes. The method is very flexible and does not contain clear boundaries, each comes to it in its own way, but on average, it is recommended to run so much to run 25 kilometers for 90-150 minutes.

The most prepared for running in such a pace are persons specializing in distances 800 and 1500 meters, which are able to reduce the duration of such a run to 40-60 minutes. During training on this method, it is very important to work out all the details of the upcoming competitions, find your graph of water consumption, carbohydrates or energy.

It should be noted that the rate of running on the marathon is faster however, competent training implies the effective combination of these two techniques. More intense is used to prepare for upcoming loads, and lightweight running technique is the main way to support the reached form. The M-rate is not suitable for classes in bad weather, since the serious level of intensity will quickly overload the body under difficulty conditions for normal respiration.

In general, there should be no special difficulties with material, since already long ago athletes brought a number of simple recommendations that should be adhere to all unconditionally.

Main set of marathonza

Obviously, the most attention will require the choice of shoes. And no matter how tempting a new pair of sneakers should be hideing it away. Any shoes with small mileage is considered new, which means that the "combat" check did not pass and is a cat in the bag. For the marathon, only familiar shoes for it, which is well adapted to the leg, perhaps its size will even be a little more than the size of the foot. On the last 10 kilometers, this aspect really makes itself felt.

It is worth thinking about clothes only a few days before the race, since her selection is completely dependent on the weather conditions that are scheduled that day. During running a person is experiencing an incredible roast state, so you can not worry about the possibility of freezing. In the extreme case, you can plan the transfer of unnecessary things accompanying, which is not always possible. The headdress is a mandatory element of equipment, regardless of the weather.

The nameplate with the number must be tightly fixed on clothing. Otherwise, it will very quickly get tired and reduce the efficiency of running. The number itself should be completely protected from water from entering, otherwise a number of formal problems will arise. The easiest way is to illuminate or handle scotch.

Given the specifics of overcoming the Marathon Distance, the number of things should be as limited as possible. In most cases, the mandatory list is:

• Water and nutrients.
• The most lightweight and comfortable player.
• Pulse meter.
• Napkins in a small reserve.
• The plaster for overlapping corns, which may arise with very high probability.

Before the start, almost all runners resort to the standard procedure - lubricating vaseline of all problem areas, which make themselves to know during training.

How to behave on the finish?

This question is also important. Regardless of how the athlete finishes, the first, tenth, etc., it is important not to stop immediately the tremendous load that the body is experiencing. In order for the cardiovascular system to be rebuilt and breathing came to normal, in no case should you stop immediately after the finish.

When crossing the finish line, it is necessary to gradually slow down the pace of running and go to a quick step, then, after a slow walk, during which you need to restore your breath, you can gradually stop. Water needs to drink small sips, gradually saturating the dehydrated organism.

Well, you learned what a marathon is, how many km need to overcome, and how to prepare for it. Successes to you in the race!

At the time of the desire, the marathon should stop and think: why do you need to participate? In order to put another mark in the list of targets achieved? Maybe to show everyone, what are you capable of? Or in order to join that a small percentage of people on our planet, who could do it?

The marathon is very serious, and the process of preparing for it is too complicated and a long, so the temptation is great to stay halfway. If your goal in your own eyes is absolutely justified and essential, and you are sure that in the coming year your prospects will not change - You can begin training. Otherwise, you are just in vain to spend your entire body time and overstrain. Preparation for the marathon takes about a year, but if you are quite motivated, you can withstand this period and successfully implement your goal.

If you really want it, but it seems to you that you are not capable of such or what your physical training and your body will not give you a chance - boldly throw away such thoughts.

With a good coach, proper motivation and the right plan of preparation for the marathon, it can be absolutely anyone.

Beginning of preparation

The guaranteed achievement of the goal depends on the correctness of the selected direction and on how correctly you can observe all the conventions. Remember the following parameters.

Select Marathon

Select the marathon in which you want to participate, find out the date of its start and sign up. Registration usually begins a year before the start.
Marathons have become a fairly popular event, which is carried out throughout the globe. Therefore, a huge number of options are available - from a multi-thousand marathon in Paris to a local race in a small town. People who first try their forces abroad - will need to think about the financial side of the case, since the trip and stay in someone else's city will cost somehow. Know the start date of the race It is necessary in order to distribute their time to prepare with maximum productivity.

Take care of equipment

Newbies in marathons are often missed out of sight such an important aspect, and running shoes. The huge distance to overcome is impossible to pass without ultrasound and comfortable clothes. Special shoes It is expensive, but it will help you keep your feet in a normal state. It will be hurt from the distance just because your footsteps are miserable to blood in incorrect shoes. It is still important not to wear new sneakers on the marathon, since they are not yet diverted and did not fit the shape of your foot, and you are not used to them. The result will be injuries that will prevent you finish.
The choice of shoes is a rather complicated occupation, since each person has features of the structure of the footto be taken into account. Just go to the online store and order sneakers in size in this case will not work, so try to consult with familiar who have already taken part in the races, or read special articles that tell how to prepare for the marathon in terms of plan equipment selection.
If you decide that you start the first time abroad, look at the weatherwhich happens at this time of year in the selected latitude. Abnormally high and abnormally low temperatures require special care in clothing thinking.

Find like-minded people

In every major city function sport clubswhere trainings are spent on how to prepare for the marathon. A visit to such a club at least once will be very useful, since, in addition to physical difficulties, moral fatigue awaits you, after work or study. Trainings - invaluable support in this case. They participate the purposeful people who will make you a company in preparation and will help not to quit classes that you probably want to make it possible for three months to prepare for the marathon. If you do not have the opportunity to go to such meetings, you're enough to interest a friend who wants to do all this work with you. Psychological stability And the support of the future marathon is important almost the same as its physical fitness.

Problems of marathonuts

The human body is adapted to overcome, but our lifestyle, food, sitting and nervous work with every year reduce our ability to run far and good. Therefore, those who begin their activities in sports often comes to the fact that he is simply unable to force himself to run more than two kilometers and feels a sharp deterioration in state of health. On the one hand, this is due to the real unprepared by the bodyAnd on the other hand, with psychological installation and desire to avoid overvoltage.

This can be avoided if you know the features of your body and clearly imagine that it may prevent you from training and what problems may arise. Based on this you need build classes And, of course, it is necessary to understand that even a professional athlete will not be able to run without preparation, whether he is at least three times the winner of the Olympic Athletics Games.

Planning classes

The first marathon may look like you opposite how they write about it on the network. Try not to expect a lot from myself and not to put restrictions on time or speed. Your task for the first time - just overcome distanceNo matter what indicators.

Running at high speed is not a panacea on how to prepare for a 42 kilometer long-term marathon, but rather a guaranteed lack of a real chance to go through this distance. Your task is not speed, but endurance, that is, you need to get used to run in principle and give the body the opportunity to adapt to regular - and they should be regularly loads. You can weekly increase the amount Filed kilometers, and you can simply train according to the plan and do not add distances. But within seven days, it is necessary to run one long workout on endurance. but do not overpense: If you see that you are tired too much, provide the body with the right vacation, otherwise the risk of getting an injury when the muscles cease to cope with the load to which they are not yet accustomed. On the other hand, the assumption of the inability of your body to withstand the load will be the cause of work is not fully powerful, which will definitely affect the result of the marathon.

In fact, to finish, you need not so much workouts, and moreover, they should not be held daily. In a short time, the body simply will not have time to recover, which means that endurance growth will not occur and the preparedness will improve. It does not matter what kind of marathon you are going to participate - it looks just like preparing for the marathon, the difference is only in the duration of the process itself.

The perfect preparation date for a non-professional athlete is a year, for professional - three months. It is during this time that it is possible to maximize the body for the load, which he will have to withstand during the race. For training enough three times a week, of which two are within a week, on Tuesday and Thursday, a duration of thirty minutes and one - on the weekend, big.

Training on weekdays is a stable occupation time, nor the duration nor the intensity of which does not change over time. On the weekend length of the cross increases every week and comes to a maximum a month before the competition. I.e, four weeks before the start You should try to run the most marathon distance of forty-two kilometers. The break is needed that the body can be resting before the final race.

What you need to remember: the basic principles of the marathon

• Develop an individual plan. Every person has different abilities, so there are no universal solutions that will help finish.
• Be successive. If you decide to start a start - train regularly and do not take breaks. If you did - do not take part in the race, you can damage yourself.
• Watch your condition. It is even easier to get injury in preparation than on the race itself, but it is forbidden to start with the trauma - it will not bring you pleasure and the marathon, you probably finish on a hospital bed.
• Be critical to yourself. There are many resources that tell how to prepare for the marathon in less than a month. Remember that you are not an iron man, and it is impossible to achieve the result for the month. Not only to you, any person with any level of training.
• Graduality. Throw from your head to the Out of workouts and load yourself over all measures - unpromising and unsafe. Neat and careful increase in kilometer will serve you with a good service, as the body will be used to training slowly.
• Creativity. Disconnection of classes with the high probability will be hunting for your hunt. So, take friends and run on the cross in the nearest park or forest. It is better than classes on the street near the road.

Running is a great way to reset extra kilograms, find the fit fit and a great mood. You can do this sport at any time and anywhere. This is absolutely free and does not require additional equipment.

Recently, the popularity gains marathon running, which has become massively affordable not only for professional athletes, but also for anyone who wants.

However, a long distance is a great test for the human body, especially for beginners. Before building plans for the race, you need to find out what is the correct preparation for the marathon.

Preparation mode

You have intense running workouts ahead, because at the marathon you will have to run 42 kilometers! Choose the following places for classes:

• parks and forest parks with marked routes, with lifts and descents;
• corts and stadiums with a special coating for running;
• treadmills;
• asphalt - urban asphalt streets.

If your plans include a Marathon on a pretty locality, give preference to parks and forest parks.

You can prepare from scratch to the race, starting to train three months before the start. First month you will teach your body to loads. For beginners, the following immersion schedule is suitable for this sport. For the first time on the track, run for 20 minutes, periodically measuring the pulse. Your task is to achieve an average of 120-130 beats per minute and maintain this pace. In such a rhythm, your body works most effectively. Through a few workouts, you will feel your pulse, not even measuring it.

You need to do 5-6 times a week. The first 6 workouts run for 20 minutes, then 6 times a 30 minutes. In the third week, increase the duration of the lesson for up to 35 minutes, and then until the end of the month your runs will last 40 minutes.

The second month is intense training. The frequency of classes remains the same, but now a kilometer comes to first place for you. Weekly loads must match the following plan:

• monday - 5 km;
• tuesday - 10 km;
• wednesday - 5 km;
• thursday - 10 km;
• friday - 5 km;
• saturday - 20 km;
• sunday is a rest day.

The long distance of the marathon is a great test for the human body, especially for beginners.

A month before the marathon, the plan changes and looks like this:

• monday - a day of rest;
• tuesday - 10 km;
• wednesday - Day of rest;
• thursday - 10 km;
• friday - a day of rest;
• saturday - 20 km;
• sunday is a rest day.

The last long training (20 km) needs to be run at least 10 days before the start, so that your body has managed to recover. Three days before the marathon, you need to stop all physical exertion.

For three months, do not forget to include in your plans to exercise to strengthen the muscles of the legs, back and press. It is necessary to engage in general physical training at least once a week.

Lifestyle of the real marathon

Long run gives a serious burden on your body; On this day, all organs and systems will work at the limit of their capabilities. The marathon is only as much as possible to healthy people, so your lifestyle must fit your sports plans.

Here is the Rules, following which, you not only prepare for the race, but also significantly improve your well-being:

• refuse bad habits: smoking, alcohol;
• stick to healthy nutrition;
• purchase and do not be nervous on trifles.

Smoking reduces the ability of light to oxygen exchange, and the body, including muscles, are not saturated with oxygen in the desired volume. Alcohol literally "poorer" all internal organs leads to violations of their functions, adversely affects the reaction rate and the ability to control their own body.

Preparation for the marathon will be easier if you refuse oily food. It will be best to immediately exclude from the menu the harmful cholesterol, that is, meat, eggs.

You will need a large amount of vegetable protein and slow carbohydrates. In your diet must be present legumes, cereals, nuts, dried fruits, greens, berries. Vegetable nutrition will provide your body with the necessary energy. Drink a large amount of liquid, best of fresh juices, decoctions. Do not forget to eat and three liters of pure drinking water daily. During the races (and during the marathon itself), drink 100 ml of water every 15 minutes (this is about half a chart). On the eve of the start, your food should consist of cuffs, dried fruits, nuts. During the risk itself, the lack of glucose will be helped by dried fruits, you can eat small slices of fresh fruits.

Sleep and tranquility are necessary to restore the body after intensive loads, so rest at least 8 hours a day and be calm. This is an important part of the training program!

For Marathon, experts are recommended to acquire shoes on the field more than you carry usually.

Dress up correctly

To participate in the sporting event you will need good shoes. These must be running sneakers, breathable, anatomical form and with a pronounced protector. Specialists recommend purchasing shoes on the field more than you wear usually. It is not worth running the marathon in just purchased bots, test the new clothes for at least a few workouts. If the day on which the sporting event fell out, turned out to be hot, cover my head, put on the open T-shirt and short leggings. Do not forget to use sunscreen.

In the cold or in the rain on top of the T-shirts (50% cotton, 50% synthetics) Put the jacket made of membrane fabric, the lightweight cap, on the feet - long leggings. It will be better if you acquire special compression socks for running. Replace them with any socks from synthetic material.

Who can not run on long distances?

Of course, the marathon can run far from every person. There are a number of states under which participation in the event is contraindicated. This rule is fair for athletes of any level:

• any diseases of the cardiovascular system;
• problems from the respiratory organs;
• diseases of the joints, spine (including hernia);
• strong myopia or glaucoma;
• any ailment on the day of the start;
• chronic diseases during the period of exacerbation.

Marathon run is a pleasure, a bright event, a large sporting achievement. But at the same time, this is a serious test for the body. Do not repeat such experience too often, carefully get ready for the Rabies, and you will definitely love this friendly and very athletic sport.