Running isn’t easy… Marathon preparation #101
Preparing for a marathon is no easy feat. It requires dedication and commitment, but with the right preparation you can achieve your goal of crossing the finish line. Here are some tips to help you get ready for race day:
Step one
Start training early and build up slowly over time. Make sure to incorporate different types of workouts into your routine like running, strength training and stretching exercises so that all areas of fitness are addressed. Additionally, make sure to give yourself enough rest days in between intense workouts so that your body has time to recover properly before continuing with more strenuous activities.
Step two
Second, focus on nutrition by eating healthy meals rich in carbohydrates such as whole grains or pasta dishes prior to long runs or races; these will provide much needed energy during those gruelling miles! Also be sure stay hydrated throughout the entire process – drink plenty of water throughout each day as well as electrolyte-rich sports drinks during runs longer than an hour – this will help keep fatigue at bay while also aiding muscle recovery post-run/race too!
Finally practice visualisation techniques both before and after each run/race session; this helps mentally prepare us for what’s ahead while providing motivation when we need it most! Visualising ourselves succeeding gives us confidence which ultimately leads towards success come race day – something we all strive for when taking part in marathons!
By following these simple steps one can ensure they have done everything possible leading up their big event thus increasing their chances greatly at achieving success come race day!!
Best strength exercises for marathon preparation
1. Squats – Squats are one of the most effective lower-body exercises that target all major muscle groups in your legs at once—including quads, hamstrings, and glutes—to build power and speed while increasing flexibility in key muscles used during long runs like IT bands (iliotibial band). To perform a squat correctly stand with feet hip width apart then bend knees pushing hips back until thighs become parallel with floor or slightly below parallel then press through heels returning upright position repeating movement 8-10 times depending on fitness level.
2. Lunges – Lunges also target multiple leg muscles but unlike squats they focus more on single legs working individually which helps develop balance between both sides of body essential when hitting those hills during races plus activating stabilizing core muscles important for keeping proper form throughout run. To perform lunge properly step forward with one foot lowering into lunge position by bending knee 90 degrees ensuring front knee does not extend beyond toes pressing weight into heel return upright continuing alternating sides 8-10 reps each side depending on fitness level.
3. Planks– Plank variations such as side planks, mountain climbers, bird dogs etc. all challenge core stability helping increase muscular endurance needed when running longer distances especially hilly terrain or uneven surfaces. Start off performing basic plank hold from elbows/forearms facing down resting bodyweight onto forearms ensuring spine remains neutral holding this pose 30 secs – 1 min gradually building up time frame over weeks leading up race day aiming towards 3 mins per session eventually adding other variations mentioned above challenging different muscle groups within same exercise routine targeting whole torso area including obliques & upper abs necessary support system while tackling marathons!
4. Push ups– Push ups activate chest & shoulder muscles providing extra push required when powering through last few miles boosting overall performance come race day! Beginners should start out doing wall push ups slowly progressing onto full range motion adjusting difficulty levels based own personal abilities eventually incorporating explosive plyometric movements such as clap push ups further enhancing results!
Book Now
Book a Sports Massage with our team to help you prepare for your journey? Click here
Info
Are you doing the London Marathon? Click here