(MENAFN- Khaleej Times) Apart from running there are many components of marathon training.
It’s important to get into a fitness routine to get your body in marathon mode much ahead of the event.- Supplied photo
Interval training
To increase the speed of your running you must incorporate Interval training into your programme. Whether it be sprints or hill runs the Artis Treadmill from Technogym can give you fun effective workouts to push your running to the max.
It is great for keeping your training up to date. They have lots of interval training programmes that will push you to your max along side tracking progress so you can keep on top of your best times and distances.
Strength training
To improve strength and muscular endurance you must increase you resistance training. You want to work on your glutes hamstrings and quads to increase the load going through your muscles.
Core strength training
The stronger your core the stronger you’ll be all over. Use functional movements to hit all the major core muscles.
Pacing
You must keep on top of your pace throughout training. Your comfortable pace is around 70% of your maximum heart rate. When you feel you can hold a short conversation hold it at that speed and stay there for your long runs.
This is a marathon and not a sprint you must learn to reserve your resources and not burn out too quickly.
Motivation
You need to stay motivated throughout your training plan. Keeping track of your runs is important. Try to set little challenges to keep yourself focused.
Cross Training
As well as running it is important to take time out from the impact. It allows your joints to recover on the days you are feeling most fatigued without skipping the training.
Nutrition
Once you have got into the swing of your training programme you need to concentrate on fuelling your body efficiently. Make sure you are increasing your complex carbohydrates through whole grains and oats and protein through pulses green vegetables and lean meats.
Recovery
Recovery is just as important as running. Make sure you use your rest days wisely and allow your body to recover from the long runs that you do. If you feel over fatigued you will not be able to run well. Recoup and then get back to those runs when you’ve recovered properly.
Partner up
Find a friend or family member to help with your training. Even recruit them for the race as well. Having two people can help training become easy when you have company.
Create a social media page and when you’ve finished your session post it to everyone sharing your journey. Knowing you can share this experience will make it more enjoyable.