If you're a runner and have decided to join the exclusive "club" of runners who can say they have completed a long-drawn-out race, then there is no doubt that you're going to read up on all the various 16 week + guides for your training runs. You will most likely have a healthy mix of long and short runs, as well as days where you may do some speed work and even take long walks. And this is all good and crucial to be prepared for race day. But did you know that there are many tips when you are training for a long-drawn-out race that most people forget about... Or aren't really aware of? Below is Customized marathon Training Plan for any enthusiast.
To begin with, it is worth remembering that the will to win is meaningless without the will to prepare. So for starters, you should be able to run. And many marathon training guides suggest that before you start preparing for a long-drawn-out race, you should be able to run for 30 minutes without stopping. Others say that having a year of consistent running on your running resume will help you to train, and run, with a smaller chance of injury.
Either way, a safe marathon training schedule usually looks at 16 weeks minimum with the exception being someone who has run one before, recently. The Training Has Various Styles and Goals. In many of the exercise programs, you will find a mixture of short runs, distant runs, speed work, and rest days. Most all of them have you taper off your training before race day to give your muscles time to recover before the marathon.
Protein Sources and Grains: Protein is essential when preparation for a marathon, as it helps your muscles recover after they have been extremely taxed due to running. Fish and lean chicken is generally a better choice than red meat in this category, and soy and whey products are perfect for a quick source of protein on the run. Whole grains are an excellent form of complex carbohydrates - a mandatory component of any long-drawn-out race preparation schedule.
One of the challenges for some long distance runners after the race and even after long practice runs is that they feel queasy. It's hard to get food into your system when you just feel like it's going to find its way back up. That upset stomach, assuming that you're not sick, is often a way for your body to tell you it's stressed out. It can also result from too little water during long-drawn-out race practice or too many gels.
Additionally, everyone is starting at a different level of fitness. You could be someone who is completely comfortable with running. Or, you could be someone who plays a lot of soccer so you do a lot of quick, strong running in short spurts. You may be generally in great shape, but have just been active in a different sport so have to adjust your practicing for a long-drawn-out race. And then, some people are just freaks of nature and can easily run without any major effort!
If you're feeling good after a training run and want to get some good post-run recovery started, the easiest way is with a drink containing carbs and protein. Chocolate milk is an easy choice. Another is a simple protein drink with milk (regular, soy, rice) and a scoop of protein powder. If you have more time and access to a blender, throw in some fruits like bananas, and nuts like almonds or sunflower seeds, or a little peanut butter and make a protein shake.
Yes, this means carbs. But there are also other vitamins, minerals, nutritional supplements and protein sources that are important to support your cardiovascular health. Even when you look healthy on the outside, you have to manage your internal systems so they don't get overloaded and quit on you too soon.
To begin with, it is worth remembering that the will to win is meaningless without the will to prepare. So for starters, you should be able to run. And many marathon training guides suggest that before you start preparing for a long-drawn-out race, you should be able to run for 30 minutes without stopping. Others say that having a year of consistent running on your running resume will help you to train, and run, with a smaller chance of injury.
Either way, a safe marathon training schedule usually looks at 16 weeks minimum with the exception being someone who has run one before, recently. The Training Has Various Styles and Goals. In many of the exercise programs, you will find a mixture of short runs, distant runs, speed work, and rest days. Most all of them have you taper off your training before race day to give your muscles time to recover before the marathon.
Protein Sources and Grains: Protein is essential when preparation for a marathon, as it helps your muscles recover after they have been extremely taxed due to running. Fish and lean chicken is generally a better choice than red meat in this category, and soy and whey products are perfect for a quick source of protein on the run. Whole grains are an excellent form of complex carbohydrates - a mandatory component of any long-drawn-out race preparation schedule.
One of the challenges for some long distance runners after the race and even after long practice runs is that they feel queasy. It's hard to get food into your system when you just feel like it's going to find its way back up. That upset stomach, assuming that you're not sick, is often a way for your body to tell you it's stressed out. It can also result from too little water during long-drawn-out race practice or too many gels.
Additionally, everyone is starting at a different level of fitness. You could be someone who is completely comfortable with running. Or, you could be someone who plays a lot of soccer so you do a lot of quick, strong running in short spurts. You may be generally in great shape, but have just been active in a different sport so have to adjust your practicing for a long-drawn-out race. And then, some people are just freaks of nature and can easily run without any major effort!
If you're feeling good after a training run and want to get some good post-run recovery started, the easiest way is with a drink containing carbs and protein. Chocolate milk is an easy choice. Another is a simple protein drink with milk (regular, soy, rice) and a scoop of protein powder. If you have more time and access to a blender, throw in some fruits like bananas, and nuts like almonds or sunflower seeds, or a little peanut butter and make a protein shake.
Yes, this means carbs. But there are also other vitamins, minerals, nutritional supplements and protein sources that are important to support your cardiovascular health. Even when you look healthy on the outside, you have to manage your internal systems so they don't get overloaded and quit on you too soon.
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