Every year, more than 1 million people around the world run
a marathon. For some, it will be one of many, but for others, it will be a
highlight of their lives. If you are drawn to the challenge and excitement of
running a “26.2” this year (or sometime in the future), you have got work to
do. And we are here to help.
اضافة اعلان
Most marathoners train for about 16 weeks to prepare, which
means starting now for a fall race. The first four to eight weeks are about
building a strong foundation: learning how to eat, creating a healthy mindset,
and laying down base miles, which are easier runs that are building blocks for
the months ahead. The process can be intimidating, but by following a clear
plan, you can arrive at the starting line feeling fresh and ready to go.
Your workout plan“Your goal right now is preparation, building a fundamental
strength and endurance base to enable you to complete harder workouts down the
road,” said Jason Fitzgerald, owner of the Strength Running coaching practice.
That means focusing on lower-effort miles where you can
accomplish the “three Cs,” Fitzgerald said. “You should be comfortable,
controlled and conversational.”
Aliphine Tuliamuk, who is one of America’s top marathoners
with a personal best of just 2 hours, 24 minutes, said that this early before a
fall marathon, she runs about two minutes per mile slower than her pace will be
in the marathon. “I let my body tell me how easy to go, and don’t even check my
watch until I get home,” she said.
You can choose a slower pace, of course. Start by setting a
weekly goal of one long run (minimum of 10 miles) as well as three to four runs
in the range of 4 to 6 miles. For a half marathon, the long run can be 3 to 4
miles, complemented by two other short runs.
You should also do strength training about twice a week for
about 30 minutes each session. You can do body weight exercises or lift
weights, whichever works best. Think basic moves, like squats, lunges, dead
lifts and core work. “This will make your body more resilient to injury,”
Fitzgerald said.
Skip the high-burn workouts like HIIT or CrossFit, since
you’re getting plenty of cardiovascular exercise from your running.
Skill to learn: stridesIn addition to easy miles, start training your neuromuscular
system. To do this, Fitzgerald recommended something called “strides” twice a
week.
— Find a stretch of road or sidewalk about 100 meters long.
Starting from a standstill, gradually accelerate your running until you’re
going nearly all out, then back off to finish. Walk back to the start and
repeat three to five more times. You can also perform hill strides on short,
steep hills, accelerating for about eight to 10 seconds before slowing and
repeating.
Your nutrition and health
These early foundational weeks are the right time to
consider your nutrition to prepare for the coming training. Holley Samuels, a
dietitian in New Hampshire who regularly works with runners, said that if you
run in the morning, it’s important to eat first.
“One of the most common mistakes I see is that marathoners
struggle to meet their nutritional needs,” she added. “And coffee should not be
your unit of energy.”
Before running, especially first thing in the morning, eat
simple carbohydrates, such as graham crackers, a banana or applesauce, which
provide quick energy. Then replenish with protein and carbohydrates within an
hour afterward, Samuels said. “This will help you recover faster,” she
explained. Think along the lines of cottage cheese with berries, honey and
granola, a smoothie with a Greek yogurt base or plant-based foods such as a
grain with a legume.
Now is a good time to have a doctor check your blood, too,
so that you’ll know if you’re entering marathon training deficient in any
important micronutrients, such as iron, vitamin D or ferritin.
Your mind
At the beginning of marathon training, many runners are full
of enthusiasm, said Carrie Jackson, a mental-skills coach in sports psychology.
That can be challenging to maintain over four months, however, so begin
training your mind to stay motivated now. “This is a good time to really
understand why you are doing this,” she said. “There’s a sacrifice involved
with marathon training, and you need to believe that sacrifice is worth it.”
Set yourself up with short-term goals, like running on
consecutive days, and cross off days on a calendar as you progress. You can
also begin practicing visualizations.
“Picture yourself crossing the finish line, feeling the
sweat rolling down your face and hearing the crowds cheering you on,” Jackson
said. “Control the image, and make it as vivid as possible.” Ingraining these
sensations early in training will motivate you later when you hit challenging
moments.
Building structure into your days can also help your
motivation and tamp down stress. Tuliamuk plans out when she will run, when
she’ll need child care and even when she can squeeze in a nap. Above all else,
she said, stick with your program.
“Consistency rewards,” she said. “Day in, day out is how you
get it done.”
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