everything you need to know and how to make a training plan

everything you need to know and how to make a training plan

A marathon is a race that covers 42 kilometers and 195 meters. It is one of the most beautiful goals in the life of a runner. Despite this, it is a tough test, not only because of the distance covered, but also because of the entire process that has to be covered. Training, diet focused on resistance training and rest, are actions that we have to carry out correctly in order to perform a marathon efficiently.

Nike Project Reduce Injuries to Runners

Five keys to having a good race

Eat enough carbohydrates

Although carbohydrates are used mainly in strength sports, since ATP is obtained in the fastest ways, removing phosphagens, they are necessary to delay the onset of fatigue. It is very important that your carbohydrate consumption is high, since the race uses a lot of caloriesSince, unlike strength training, there are breaks during training, during the race there are no breaks; it is a continuous activity.

An adequate consumption of carbohydrates throughout the preparation, would be to ingest, depending on the time of planning, between 6 and 10 g / kg / day. Within the race, carbohydrates will also have to be ingested, but the amount and which ones will have to be decided between the nutritionist and the runner.

Istock 177273143

Train strength

Obviously, if your main goal is to run a marathon, it’s nonsense to prioritize strength training over endurance training. Having more strength in the knee and hip flexion-extension muscles will result in increased power by the ability to generate more force per unit of time.

Correctly seat your running technique

Although it seems that running is something very simple, it is more complicated than it seems, so executing a good technique will be decisive.

It is very important that the tips of our feet go to the front at all times and that our footsteps are made in parallel. If this is not done, we run the risk of adopting harmful postures and making lateral movements that make us lose distance.

With regard to the knees, it is important that after each stride, the knee of the leg that is stretched, extends almost completely, reducing the impact of the footprint on the joint and will allow us to gain more distance with each stride. We will also focus on having our knees in a not very high position.

When running we have to provoke the activation of the transverse and gluteal muscles, allowing us to raise the hips and, therefore, have a greater range of stride. On the other hand, if we raise our center of gravity too much, the impact on our joints will be greater.

The head must be completely straight in relation to our body. If we lean forward, we cause a shear force on our neck and lower back, causing pain or even injury.

Rest properly

Not by training more, you will progress more. But if by training better, you will progress more. As with strength training, if we create more stress than we can recover from, not only will we not progress, but we could get worse and frustrated. The volume and intensity of the training will depend mainly on how it is planned with the trainer.

Read:  The director of the ISSSTE has Covid-19 and will resort to homeopathy?

On the other hand, sleeping the necessary hours is also essential, as it will allow us to be fresh for the following workouts.

Go for a run at hours where there is not much sun

One of the enemies of a race is heat and the sun because it can increase the rate of dehydration, aggravate it or cause heat stroke. In winter there is not much problem, since it is not hot and the Sun will rarely cause problems, but in summer things change a lot. It is very important that, in times of warmer weather, you train early in the morning or late at night.

Running at hours where it is hot will also generate more fatigue and we will not be able to take advantage of the training correctly.


How to make a training plan?

The first of all is to know where the person who is preparing to run is starting from. We will not start with the same volume and intensity in training, if you have been training for 2 or 3 years than if you have started a few days ago.

In case of having started a few days ago, the first of all is to know your current level since, even having started recently, a person can run 10 km, or not reach 5 km, either due to age, complexion, physiognomy. , etc.

Let’s say you are capable of doing 10 km in a row. The first of all is to know how many days you have to train, which, by common sense, should start, at most, with 3 days a week. Obviously, the intensity of the training will also have to be undulating. Let’s take an example:

Week 1

  1. On day 1, you will run 8 km
  2. On day 2, you will run 9 km
  3. On day 3, you will run 10km

Week 2

  1. On day 1, you will run 10 km
  2. On day 2, you will run 11 km
  3. On day 3, he will run 12 km

Week 3

  1. On day 1, you will run 12 km
  2. On day 2, you will run 13 km
  3. On day 3, you will run 14 km

Week 4

  1. On day 1, you will run 8 km
  2. On day 2, you will run 10 km
  3. On day 3, he will run 12 km

Every 3-4 weeks, a training shock should be performed, as progress is impossible from week to week. The unloading week will serve as “active rest” so that the following week, we find ourselves physically and psychologically strong enough to continue training.

Even so, clarify that each person is a world, and it is not possible to give general guidelines for everyone, so that, Facing a career of these dimensions will be part of a job as a nutritionist, coach and athlete.

In Vitónica | What to do the hours, days and weeks after a marathon to recover properly

In Vitónica | Marathon Training (Beginners): Week 0

Images | iStock