Valuable tips for training for a marathon
People participate in marathons for a variety of reasons. You may want to get in shape, lose weight, or support a worthy cause. Whatever your “why,” training for your first marathon can seem like a daunting task. Running 26.2 miles is no small feat! With plenty of preparation and planning, you can be successful in your fitness endeavor.
Preparation when training for a marathon
Choosing a Marathon. One of the first things you will have to decide is which marathon you would like to participate in. Some important things to consider are:
- Terrain: Marathons can be run on anything from crow-lined city streets to hilly country roads.
- Participants: Would you prefer a race with thousands of other runners or something a little more low key?
- Location: You can sign up for a destination marathon or find one in your home town.
To figure out which marathon is right for you, go as a spectator to several and cheer on the runners. This will give you the best feel for the race and help you chose the marathon that’s right for you.
Getting Started. Many trainers advise you to start training for a marathon one full year before the race. This will give your body and mind time to adjust to running longer and longer distances.
- Consult with your doctor before you start training
- Build up your distance gradually to avoid injury
- Participate in smaller races first
- Get to a point of running 20-30 miles per week
- Do one long run every 7-10 days
With these steps in place, you can be successful in your training for a marathon.
Preventing injury when training for a marathon
Running long distances puts you at greater risk for injury. It is important to take certain precautions in order to keep you safe, healthy, and injury-free.
- Stretch before and after runs
- Hydrate well before, during, and after your run
- Eat carbohydrates to keep your energy up
- Take a rest day to give your body time to recover
Pain and injury while training for a marathon
Even if you have used proper preparation and prevention techniques, you may find yourself in pain or injured while training for a marathon. If this happens, the specialists at Colorado Springs Orthopaedic Group can help. Our Express Care Clinic is there for urgent treatment needs. Our Sports Medicine Clinic is also available to help you get back on the road to meet your marathon goal.
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