Building Running Base for a Marathon: 4 Tricks You Should Know
Running a marathon is by no means a simple challenge. Don't take this decision lightly and consider all of the accompanying preparation that you should commit to overcome it. If you are determined to give it a go, a resolute mindset is a good starting point. Then you should seek out certain nifty tips and tricks about building a running base for a marathon.
A tip: Check out the world
While some may claim that the popularity of marathon is waning, there is still a gigantic worldwide playground for those who enjoy such a challenge. For example, the Copenhagen Marathon has been running strong (no pun intended) for nearly four decades, and countless runners from every corner of the globe flock to this city to participate in the challenge.
As a matter of fact, you may find many opportunities around the world on an annual basis that celebrate joyous occasions in the form of a marathon. If you are an athlete bent on persevering through a marathon and an avid traveler who enjoys adventures, going around the world to partake in marathons could be a heavenly scenario for you. However, the long and taxing preparation period comes first.
4 Tricks To Help You Prepare For a Marathon
1. Endurance is more important than intensity
Naturally, to win a marathon, you need to cover circa 26 miles (or around 42 km) and reach the finish before anyone else. While you might be tempted to work on your running intensity to reach the head of the line as soon as possible, this is a dangerous strategy. Remember - you are in it for the long haul, and this is not a sprint.
If you deplete your energy wells in the first portion of the race, you won’t be able to maintain the rhythm. As you practice every day, endurance is more important than intensity, so work on extending the length of your track instead of your speed.
2. Focus on base muscular strength
That being said, strength is one of the deciding cornerstones of your success as a marathon runner. Neuromuscular workouts will do wonders for your basic leg speed, and you can fall back on a specific regiment to achieve this - 3 stride runs, plus 2 hill sprints, plus 2 fartlek workouts per week.
Add consistent weight lifting to the schedule and you should have a solid base training on your hands. Lifting weights and sprinting sessions achieve the same goals in terms of neuromuscular fitness. That being said…
3. Start on time
None of these intensive exercises are worth all that much if you’ve given yourself too short of a time window to prepare for a marathon. While some people dare to take up preparation circa three weeks before the occasion, you should typically start about 16 weeks earlier.
The golden interval is somewhere between 12 to 20 weeks, and if this is your first time to take up such a gauntlet, you should probably aim for that 20-week prep period.
4. Work on your core
If the terminology and regiments mentioned in tip number two appear to be elusive to you, you can kick your training off as simple as possible. For starters, many people simply have to work on their core: the area between their chest and their waist that includes both abs and back muscles.
Doing push-ups and planks should be combined with intense daily jogging sessions that mix up slow jogs with sprints. Of course, it goes without saying that core exercises are more numerous and eclectic. Push yourself further every day and put more energy into your legwork, as you combine it with core exercises and you should be good for the time being, especially if you’ve given yourself 20 weeks to prepare.
The rush of blood to the head that comes from running can be one of the most invigorating, intoxicating feelings in the world. However, if you decide to participate in a marathon, you should know that you are in for the long haul’.
This means that you have to adapt to a whole different set of parameters that come with the prolonged running distances. Naturally, it requires consistent preparation and resilient spirit, but determination is the fundamental base upon which you will build your marathon-ready musculature.