[fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”20″ margin_bottom=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=””][fusion_builder_row][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” dimension_margin=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”1″ content_align=”left” style_type=”default” sep_color=””] The right training for a marathon: Give yourself some time [/fusion_title][fusion_text] “The best gift you can do to yourself if you have chosen running as a sport, is time”, experts say. The truth is that one can find hundreds of marathon preparation programs on the internet. Most of them last from 12 to 16 weeks, but there are not many coaches who characterize this time too little. They themselves encourage runners to train for at least 26 weeks ( a little more than six months) if they want to be properly trained and ready to run in a marathon. “My opinion is that people have to run regularly for at least a year before even thinking about participating in a marathon race,” says special strength coach Jane Hamilton.
Injuries
Most of you think that this time period is protracted and excessive, but Hamilton notes that there is a significant difference between an athlete – just – reaching the finish line and in constructively living all the training experience and the race, without suffering from unexpected injuries. The marathon runner, dietician and writer Pamela Nisewitz Bendy, notes that “going from the couch to the marathon with a 16-week training program is almost certain to leave an injury behind.” According to Hamilton, some may be able to be aerobically and muscularly ready to run in a marathon, but the ligaments and bones of the person adapt slower than the heart and the lungs. “You may be able to get through a marathon aerobically, but that does not mean in any way that the connective tissues and bones have been fully adapted to cope with this body stress,” she explains. “If your aerobic training is not sufficient, you will understand it immediately, but in terms of bones and ligaments, you will never have any warning signs,” the coach adds and alerts, warning that the first sign of the athlete will be an injury, most often a tendonitis or a fracture.
Fun fact
When you are running, the strength that strikes the ground, in each leg (which is mainly affected by bones and ligaments) is equivalent to your body weight times two or three! If you multiply this number by 180, which is the foot impact on the ground by the minute (and in the marathon we are talking about running hours), then you understand how much stress the body receives in a marathon, but also because it requires great attention in preparation.
Are you ready to start workouts?
Before the athletes start training for a marathon, they should run for six months, about 25 to 40 km per week (10 to 12 km / a time). Those already running around 50 kilometers a week (about 20 kilometers a time) can “pretend” to be ready for a marathon in 16 weeks. A study published in 2013 in the International Journal of Sports Physical Therapy showed that the risk of injuries to athletes with a weekly average of less than 40 kilometers is much higher than those who run more kilometers. In addition, a survey published in 2018 in the Journal of Science and Medicine in Sport emphasized on the importance of gradually increasing the distance traveled by a runner in his training program to reduce the risk of injury (especially for beginners).
Training Duration
To give yourself more time to train for a marathon, practically means that you do not have to “hurry” for results, resorting to programs that will bring you anxiety you and will burden your body. Realistically, marathon runners are never able actually increase the miles, even though they run every week. According to Hamilton, it is certain that “life will bring obstacles in our way. The athlete might go on holiday, he may get sick. But when he has the right preparation time, he will be able to prepare himself properly, even if he “misses” some days of running”. In fact, with Pamela Nisewitt Bendy, the longest programs give the athlete the chance to increase his body’s recovery rates. A key role for this will be the days of rest and the workouts that will have as their main goal the restoration. 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