Preparing for a marathon: advice from Technogym coaches
Every year after the holidays, and the luxury that comes with it, it's time to get back into healthy habits.
Spring is approaching, and so are the first marathons of the year for running enthusiasts. With this in mind, preparing for a marathon is nothing but work, dedication and total commitment. It may discourage the scale of the task to be accomplished, especially beginners who start from scratch. That is why it is advisable to gradually enter this wonderful world.
In this short article, we asked two of Technogym's top trainers for some marathon training tips.
Technogym's master coaches are an essential part of comprehensive wellness solutions. They play an important role in the dissemination of training methods offered by Technogym, which is based on Technogym solutions and equipment. They offer the best training for professional trainers, both in training methods and equipment. Head coaches have rigorous qualifications in sports science, biomechanics, physical activity physiology or personal training.
Alex - 11 Marathon Tips
Quality takes precedence over quantity. It is possible to train effectively even by only running 3 times a week. A threshold pace session, a hill session or a fast sprint, and a long, slow-paced track.
Gradually increase the duration of the course for the third session by 10% compared to the previous session. The higher this percentage, the greater the effect on the body and the greater the risk of infection.
Check out the planned marathon route. It is not necessary to follow the same path during training, but it is a good idea to check if it includes hills or significant changes in elevation to prepare optimally. If the course is very hilly, plan to hill as you train. If it has unpaved parts, add some aisle. If some sections are on cobblestones, it will be necessary to train the legs and physique for this kind of sensation.
Don't underestimate the diet. You will need fuel during the marathon. Energy gels may work for some, but others may not. My advice is to test the resistance of your stomach during exercise, to determine the activating factors that will be able to give you the ultimate boost.
Split the exercises. Preparing for a marathon is a separate period from other exercises. Plan at least 4 consecutive weeks before the race. It is necessary to prepare every part of the body and accustom it to this kind of effort and mind.
During the training period, it may be beneficial to participate in shorter races. After 8 weeks of a marathon, it may be beneficial to run a half marathon. Getting used to running in a large group of people may be counterproductive at first, but the crowd pushes you to run faster and reach your limits.
Make a plan. If this is your first marathon, determine how long you can target by analyzing your slow running times. In training, the time is much less than the race time, which generally improves by 20-30 seconds per kilometer. Practice at your own pace, practice to see how fast you can run.
On race day, remember not to start too fast. You may feel good at first, reinforced by the people around you. But if you push too hard, you will stumble before the finish line. Follow the plan laid out in the training. If you still have a lot of power at 30 km, you can start to increase the speed. Do not forget, however, that you will have more than 10 kilometers to run.
Stay hydrated the night before the race. Don't think about it before you leave. Make sure your urine is clear at bedtime the night before the race. Good hydration the day before the marathon will allow you not to drink too much during the marathon, which will save you the inconvenience.
Arrive early than departure time. This will allow you to focus and put yourself in the necessary state of mind. Without stress, you will be able to visualize your goals more easily.
Take care of yourself: You will greatly appreciate the facial wipes, and slippers to wear upon arrival. Also put something sweet that you can easily digest in your bag!
David - Marathon Training Tips
Number of sessions per week. This number varies from person to person and can be determined over time, but the golden number is 3 sessions per week: 1 relatively long session and 2 shorter sessions.
Target distances per session, per week (based on marathon). Starting from the marathon distance, the maximum length per cycle should not exceed 30 to 32 km. This serves to avoid any danger of overtraining, but also to avoid reaching its limits from a physiological point of view. For the first few weeks, the only realistic goal was 15 kilometers per week.
How to build distance and achieve a steady pace. This process is very personal. Many people underestimate the marathon distance, it must be done very slowly. To easily calculate the speed, it is possible to start backward from the target time to finish the marathon. For example, 5 minutes per kilometer gives you a runtime of three and a half hours, allowing you to set a pace per kilometer.
Diversify your running sessions (fartke, intervals, hills, time trials). Resistance, track, and hill exercises will help you build leg muscles, but the only way to increase your miles is to focus on a steady pace no matter the distance.
recovery days. Rest days are just as important as training days. In fact, without a good recovery plan, you could end up running a marathon in smoke! Filled with starches, proteins, hydrates, hydrates and hydrates.
stretching. Before running, perform dynamic movements that prepare all the tissues involved in the movement for a more comfortable stride. Warm up your feet, ankles, hamstrings, hips, and spine by performing a series of 3D movements (forward, backward, side to side, and rotation) to prepare the body for the race. This is especially useful if the marathon takes place on the road and on the road.
Some people may find it helpful to train on the treadmill if they have a short time or can't get outside. The MyRun treadmill has features perfect for the veteran or beginner marathon runner, including a progressive running improvement feature. Music Play is a great tool that adapts your playlist to your own pace. Any runner will understand the importance of the motivation conveyed by music. MyRun takes it to a whole different level. But what did we do before the invention of headphones?
The Skillmill Experience is the closest thing to an outdoor run. The comfort of the platform and the angle of the base ensure unparalleled flexibility. The movement of the foot and ankle, with plantar and dorsal flexion, is exactly that found during a road race.