Every one of us has set fitness goals for ourselves this year. Whether it’s to get ourselves to the gym or take a walk. Some of us, however, need something challenging, a hard goal to reach and maybe you decided that this would be the year you would run a marathon! Now you can’t just up and run a marathon, you need to train, get yourself in shape so that you are actually able to complete it without injuring yourself.
Ease into training
A marathon is 26.2 miles long, a fair distance for which you will need to build up endurance. Ideally, you should set yourself a minimum of 4 – 6 months in which to train and prepare your body and at least a year of training if you aren’t a regular runner. Step one would be to get your body used to running. What is important is to maintain consistency. Don’t push yourself to the point that you will not run the next day. Start setting small goals like 2 or 4 kilometres a day. Make sure you stretch and warm up your muscles before each workout. If your muscles aren’t stretched and warmed up you stand the risk of injuring yourself, which will set you back on your running progress, check this if you want to buy le coq sportif shoes.
Good running gear will also help more than you think you might. Buy yourself a good pair of running shoes. You don’t need to break the bank but a good flexible pair of shoes will help. They can also limit risk of injury to your knees and ankles. You may also want to invest in skins compression clothing.
Skins compression clothing uses technology that allows your clothes to create enough compression that will optimise the amount of oxygen your muscles receive when you run, making it easier and better for your body.
Start at an easy pace that you can maintain for the entirety of your run and work each week on upping your distance and not your speed. Running alone will not get you in proper shape. Consider adding yoga or high intensity training to your exercise routine. They will help condition your muscles and get your heart and body in shape to undertake a 26.2 mile run. Also, remember to take a rest day every three to four days. Your muscles need time to recover and you should not over work them. Finally, keep at it. Don’t give up and you will soon be able to participate in your first marathon!