The most common question I am asked is “How do I prepare my body for running a marathon?”
This is a very good question because it means that your body needs to adapt to the demands of a strenuous physical activity. For example, if you were going out for a walk in the park one day and you started feeling tired, then it would mean that your body was not used to such exertion. You might need some rest or even sleep before continuing with your activities.
There are many different types of exercise that require adaptation to the body. These include sports like swimming, cycling, rowing, tennis, golfing etc. There are other forms of exercise which don’t require any type of adaptation at all. For example, if you just go for a jog around the block once in a while without doing anything else but that would be considered non-adaptive exercise.
So what happens when you run a marathon?
Your body will have to adapt to the stresses of running a marathon. When you train hard enough, your muscles will become stronger and they’ll work harder than ever before. If you continue training, your body will eventually reach its limits and fatigue sets in. At that point, it’s time to stop and rest until your next workout.
You need to give your body time to rest and recover after a long run. If you don’t, you won’t be able to achieve the maximum benefits of your training because fatigue will set in. During this recovery period, your body is still adapting to the previous workload. To get the most out of your training program, it is important that you do not train too hard, too often. Your program should include ample rest and recovery days in between each run.
Although running a marathon is very strenuous, it doesn’t actually require as much strength as one might think. For this reason, you don’t necessarily need to build up your leg muscles or train with weights. Using weights or other types of muscle building equipment is not going to make you run faster and in fact they can actually be detrimental to performance. You want to rely on your cardiovascular fitness along with proper training techniques when getting ready for the big race.
Many people make the mistake of trying to copy their favorite athlete’s workout routine. It is true that professional athletes have professional trainers and coaches overseeing their workouts but this doesn’t mean that you should try to imitate what they are doing. Just because it’s working for them, doesn’t necessarily mean that it will work for you. Each individual is biochemically unique and will respond differently to various types and amounts of training stimuli.
So how do you determine the best way to train for you?
This will depend largely on your past experiences and the types of exercise that you are most comfortable with. There are no right or wrong answers here. Some people get great results from running a couple of miles a day while others feel better by stretching, doing yoga and working out with weights. If you are just getting started with exercise then I would suggest starting off slow and gradually working your way up.
Whatever you do, don’t overdo it and make sure to listen to your body. There is such a thing as too much exercise. When this happens, you will actually start to lose muscle tissue which is the opposite of what you are trying to achieve. Before making any major changes to your current routine, it would be best if you consulted your physician first. It is often the case that your doctor will tell you that you need to start exercising in some form or another.
If this is the case, follow his advice and pick an activity that you are going to stick with.
Ideally, you want to train your body in a way that is similar to the demands that will be placed on it during the marathon. This will increase the likelihood of your body being prepared for the event. Most experts will tell you that running long distances at a slower pace is better than running shorter distances at a faster pace. This is just one of the myths that surround marathon training.
Another commonly held belief is that you have to train for a certain number of weeks in order to prepare your body. It is often said that you need to spend at least 18 to 24 months training in order to successfully complete a marathon. This might be true for some people but it also depends on what your current physical condition is and how often you train.
Remember that everyone is different and you shouldn’t feel like you need to follow the same guidelines as everyone else. If more people thought this way, then the sport of running would not have the high number of injuries that it currently does. The best piece of advice I can give you when it comes to this is to always take things slow and listen to your body.
Next, let’s talk about some of the various types of exercise that you can try.
This is by far the most popular type of exercise. There are a lot of people who walk as their only form of exercise and there is nothing wrong with this. Walking can be done at any age and it’s easy to build up your mileage which is great if you want to start running in the near future.
The only real downside to walking is that it can feel like a grind at times. If you are just starting out then you might find that you get sore feet and legs but if you persist with it, your body will adjust and you shouldn’t experience this problem in the future.
Once you get past the beginner stage, most people start to jog rather than walk. This allows you to cover more distance and work different muscles in your legs.
If you have never jogged before, then you are going to be hit with a whole new set of aches and pains due to the increased impact that this style of exercise has on your body. It is very important to start off slow and work your way up to more intense levels. You don’t want to try and turn yourself into a fitness machine in one week. This will only lead to burnout and discouragement.
You also need to remember to warm up and cool down every time you jog. This will help prevent injuries and also allow your body to get used to the routine. The best thing you can do is go by time on your first few sessions and don’t just go by distance. Every week add on a few more minutes until you are at the point where you are running for forty five minutes straight. Once you reach this point you can decide if you want to continue or not.
If you are going to try and run a marathon then you will need to continue to build up your endurance so that your body is used to running long distances. This means that you will slowly increase the distance that you run on a weekly basis until you are able to run for several hours at a time.
Most people want to train for a marathon so that they can say that they have accomplished something. Others train for them so that they can set a new personal best. A personal best is the amount of time it takes you to run a certain path, most often, the distance of a marathon which is 26 miles and 385 yards or 42.195 kilometers.
Whether you are training to run a marathon or not, running is still one of the best exercises you can do. It allows you to clear your mind, get some quiet time and just enjoy your time outdoors. It also allow you to increase your lung capacity and de-stress yourself.
If running isn’t really your thing, then you can also try some other aerobic exercises such as biking, swimming or even hiking. Hiking is something that you should not try until you are in good physical condition because it can be dangerous if you don’t have the endurance to make it back to the top. Swimming is great exercise but make sure you have a lifeguard on duty whenever possible. Biking is a good way to see the countryside if you are planning a trip.
Pick something that you enjoy doing and make it part of your routine to get some exercise every day. Not only will you be helping yourself out, you will feel better in general and it will help your nation to grow stronger.
The next most important thing to do if you want to keep fit is to watch what you eat.
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The role of progressive resistance training and nutrition in the preservation of lean body mass in the elderly. by RA Fielding – Journal of the American College of Nutrition, 1995 – Taylor & Francis
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The Runner’s World Big Book of Marathon and Half-marathon Training: Winning Strategies, Inpiring Stories, and the Ultimate Training Tools by TL Robinson, C Snow‐Harter, DR Taaffe… – Journal of Bone and …, 1995 – Wiley Online Library