Training for your first marathon can be exciting. However, if you fail to train properly, then you could put yourself at a greater risk for getting injured. Below are some tips that will help you train for your first marathon :
Start Training Early
You cannot become a marathon runner overnight, so you will need to start preparing early. Most experts agree that people should start training at least four months before the marathon. Starting your training sessions early allows your body to adapt to the demands of running.
Gradually Increase Your Distance and Speed
A marathon is 41.84 Kilometers, or 26.2 miles long. You will need to start off slowly and gradually increase your distance and speed. Ideally, you will want to increase your distance by two or three kilometers every week. Every three weeks, you should reduce your distance by a couple of kilometers because that will help prevent you from overworking your body. For example, you can run 10 kilometers one week, 13 kilometers the second week, 16 kilometers the third week and reduce your distance to 10 kilometers during the fourth week. During the fifth week, you can increase your distance to 19 kilometers.
Keep Yourself Hydrated
Dehydration can lead to dizziness and muscle cramps. Severe dehydration can cause severe health problems. That is why you will need to make sure that you keep yourself hydrated while you are training. In addition to water, you may also want to consider drinking sports beverages. Sports beverages help replenish the electrolytes that are lost through sweat.
Resting is an important part of your training regime. When you rest, you give your body the chance to rebuild damaged muscles and tissues. You should have at least one rest day a week. Studies have shown that runners who get the proper amount of rest are less prone to injuries.
Even if you train hard, you will not get the results that you want unless you are following a healthy diet. You should make sure that you get plenty of carbohydrates from healthy sources, such as whole wheat pasta, vegetables, whole grains, fruits, lentils and beans. You will also need to make sure that you are getting adequate amounts of healthy fats. Salmon and nuts are examples of foods that contain healthy fats. Furthermore, protein is another essential nutrient. Lean beef and poultry are great sources of protein.
Eating healthy, starting your training sessions early, gradually increasing distance and speed, keeping yourself hydrated and resting will help you prepare for your first marathon. If you need marathon gear, then you should consider shopping with Micks Simmons Sport.