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Training for a Marathon

Published on August 24th, 2017

Running a marathon, or even a half marathon, is a huge accomplishment. It takes lots of training and hard work, but once you’ve done it, you can’t imagine not completing the marathon. You will want to make sure that you train in the healthiest way possible, and take precautions to keep your legs and feet strong and fit. While you want to train as much as possible, it is actually better to be a little undertrained and ready to run than over trained and exhausted.

Slow and Steady

If you start your training running 15 miles when you usually run five, this is going to be problematic. Typically, runners go on one “long” run a week, where they increase their weekly mileage around ten percent each week. While you need to train more than once a week, do take recovery days. It is better to train smart three or four days a week than seven days a week. Take your long runs, and supplement this with shorter runs and strength training/cardio three other days a week.

Nutrition

Just like exercise, your diet is important to your marathon training. Carbohydrates are essential, but only good carbs—this isn’t an excuse to eat lots of fettuccine alfredo! Your leg muscles will need to have its glycogen replaced, and carbs is the best way to do this. Protein and iron are also essential nutrients; consuming vitamin C and protein-rich foods will be a good dietary move. Most importantly, stay hydrated!

Avoid Injuries

Athletes experience a high level of injuries, as they are much more active. With proper recovery and rest days, you will likely sidestep injuries. However, there are some precautions you can take. Make sure that you train in the running shoes you will be wearing in the actual race, and try to run in similar terrain. Additionally, custom orthotics can help anyone with a foot condition run a marathon smarter. Contact Alpine Foot Specialists for more tips!

Courtesy of: Runners World

 

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