Tips for Your First Marathon, New Heights Physical Therapy Portland OR Vancouver WA

Marathons are a great way to test one’s strength, stamina and endurance. They are also used by many who want to get in shape or who want to test their bodies. A marathon is a long-distance running course that is just over 26 miles long. Many popular marathons are hosted around the world every year, and many smaller cities are beginning to take part too as people become more invested in their health and are looking for ways to enjoy group exercise in their own communities.

7 Tips for Marathon Training

  1. Take your time training. However, marathon training is not just a spur of the moment activity done shortly before the scheduled event. Instead, those who want to run in a marathon must begin training months before the big day to build up their muscles and get their bodies used to the strain of long-distance running. Marathon preparation should last a minimum of 12 weeks to give individuals time to add longer running sessions in slowly over the following weeks. Individuals should run at least three times per week with one long training session every 7 to 10 days.
  2. Don’t forget to rest. Rest and recovery are a necessary part of training to prevent muscle injury.
  3. Invest in the right gear. Of course, runners will need the right gear to stay comfortable while exerting themselves. Comfortable, worn-in running shoes are a must along with comfortable clothes that can be layered if necessary and that allow for good circulation around the body. Runners should always be sure to wear socks to prevent blisters.
  4. Eat extra carbs for a week leading up to the marathon. On the day of the marathon and a few days prior to the marathon, runners should be careful about what they eat. In the week before the race, individuals should begin eating more carbohydrates than usual, focusing on pasta and rice especially.
  5. Drink extra water. In the day leading up to the race, individuals should eat balanced meals while paying special attention to consuming plenty of water.
  6. Do not run on a full stomach. No one should run on a full stomach.
  7. Maintain correct running posture. It is vital to understand good running style during the day of the marathon. Runners should maintain a tall posture while looking straight ahead. Bending at the waist will lead to back pain before the end of the race.

A marathon is an excellent way to test one’s body, prove one’s strength and endurance and enjoy a favorite activity with hundreds of other runners. Taking the time to prepare thoroughly will help runners succeed while also keeping their bodies safe throughout the event.

7 Tips for Your First Marathon in Portland OR and Vancouver WA

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