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How to train for a marathon

June 28, 2016 | Author: | Posted in Sports

Successful marathon training requires sufficient mileage every week for your body to adjust to the long periods of running. For beginners, 15-20 miles a week should be the target and this can gradually increase to a weekly target of 35-40 miles. Experienced runners can start at 35 weekly miles and go up to 50 or more miles if possible. Watches with GPS can help you count and record your miles while training. Design a training plan that does not increase more than 10% in the first week. For instance, if you are running 20 miles a week, your training plan should not require you to run more than 22 miles for the first week.

It is very important that your training includes a long run once a week at a very comfortable pace and should gradually increase the distance by a bit every week with the help of your GPS running watch. This long run will help to build strength and endurance. The extra time you are giving your feet prepares your joints, muscles, bones, lungs, heart and brain for going that extra mile on the day of your race. If you are going on the correct path, by the end of your training period, your long run should be at least 18-20 miles. Experts advice to never run the full marathon distance during your training because the risk of any injuries is higher than any potential benefits of doing so.

Watches with GPS can assist you in doing a weekly speed run, or tempo run. Speed work outs for marathon trainers usually include repeating the same distance at faster speeds. A tempo run is a sustained running effort at half the pace you would be running at during the marathon. The main objective of a tempo run is to build speed and endurance. Furthermore, running segments at your marathon pace can instil in your mind the pace you have to run before your actual race day.

When your race is about a couple of months away, do a few long runs as rehearsing for your race. Wake up, have an energetic breakfast, put on your GPS running watch and begin your run at the same time of day that the actual race will start. Your food intake should be the same items that you plan to take on the morning of your race and during the actual run. Also remember to wear the same clothes and shoes that you plan on wearing for the marathon. These rehearsals will allow you to predict any problems that may arise before, during or after the run. A general rule of marathon running is to never try anything new on the day of racing.

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Technology has invaded almost every aspect of our lives and today, it is being used as personal trainers to make sure we make the most of our training or workout sessions. Our range of sports watches have the features to cater to almost every sport. Be it swimming, cycling, hiking, running or just a weight loss program, a GPS watch will be your guide.

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