Marathon training tips for beginners, including a recommended 16 week marathon training schedule and program, nutrition requirements, and more. How to increase running stamina for beginners pdf training will be challenging, but should be fun and enjoyable. You are about to be one of them!
Are you a beginning runner? Haven’t run in a long time? Either way, you can finish a marathon. Learning some of the basics will help you get started. Building mental stamina is essential.
It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Naturally, we think running a marathon will not be easy. Even so, many finishers say it was even tougher than they thought. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face. If your only goal is to lose weight, good luck. You are likely to quit just like so many people who join health clubs each year for the same reason only to stop going after seeing little results in little time.
Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, pronation, and more. Visit a local specialty running store to find the best shoes for your feet. Carbohydrates provide the fuel runners need. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery.
Obviously, it is important to run as marathon training, but recovery is equally important. You should not run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as serious as your running days. On runs of an hour or more, carry fluids with you and consume 6-8 oz. During pre-training and marathon training, weigh yourself before and after each run to rehydrate and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run.
Use your non-running days to rest and recover. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury. Before you begin marathon training, you should be able to run for at least 30 minutes without stopping. Distance is not important right now.
You just need to get your body used to running. Your mileage should gradually increase each week with your longest run being 18-20 miles. You should then taper off in the final weeks leading up to the marathon to allow your body to recover from training and so you will be strong on marathon day. Having a 20-mile run under your belt will give you a major psychological advantage on marathon day. Following is a suggested beginner marathon training schedule. Tapering in the final weeks before the marathon will help your body recover from marathon training and be strong for your big day. You will also want to carbo-load the week leading up to the race.