bien préparer le marathon

Go for the marathon!

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It's true that 26 miles (42 km) can seem daunting, but with good preparation, targeted training sessions and advice from specialists, anyone can conquer this challenge. The marathons in New York (the classic race), Paris and Athens are now common goals shared by many runners

 

Here are four essential tips which will help you to achieve your dream :

1. Start slowly

Preparing for a marathon is a long-term project, both physically and mentally.

Before starting the training specific to marathon running, you need to fulfil certain conditions in terms of health (doctor's check-up) and count several regular and weekly running sessions, but also in additional sports activities.
A minimum of two runs a week with several short-distance running tests is a good starting point for "taking the leap"!  

 

2. Determine your training frequency

As mentioned above, running a full marathon is an accessible goal on the condition that you set the right targets. The most important question that you must ask yourself is simple:
What do I need to meet my target?
Indeed, there is no point running kilometres in numbers that will wear you out if your speed doesn't improve! Before finding your pace, it is recommended to calculate your maximal aerobic speed (MAS*) which is the pace maintained for 6 to 10 minutes depending on your training level.

These running sessions can be alternated with endurance and speed sessions (10 x 400m – 2 x 10 x 200m) and sessions on track (3 x 2000 – 2 to 3 x 3000) without forgetting the stretching and recovery stages, keys to your success!
Depending on the objective to be reached and the number of training sessions per week (between 3 and 5 sessions in total), you can define the duration and intensity. The essential accessory for your marathon training is the heart rate monitor, which will enable you to optimise your capacities in accordance with your age and your breathing faculties

 

3. Follow a balanced diet

The effects of a healthy diet on well-being and sports are crucial for improving performance in training. Bear in mind that the ideal food for a marathon should be an appropriate intake of all the essential nutrients for the human body: proteins, carbohydrates, fats, fibres and vitamins…

Choose foods with high nutritional content like yeast, wheat, dry vegetables, fresh fruit and vegetables, but limit sugar and alcoholic spirits. The secret of a marathon runner is good hydration, ie an average 2.5 litres of water a day.

 

4. Choose the right equipment

Given the high number of kilometres to be run during the preparation of an actual marathon, you should invest in a good pair of running shoes. The Kalenji training and competition running specialists will advise you on the most suitable shoe for the shape of your feet and your stride type.

Make sure you have good socks made of a technical material to avoid over-heating and blisters, two things a runner dreads! 

 Marathon clothing

For a short or longer-distance race, it is important to be comfortable, as the slightest chafing of fabric can become very painful. On the day of the marathon, wear a breathable T-shirt that you have already worn in a race and that doesn't irritate you.

 

Do you know your stride? If not, discover it!

 

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