Your first marathon: how to run and survive

Imagine you’ve been running for the fifth hour, your legs are worn out in blood, your whole body hurts, your eyes are covered with sweat. But ahead she is a treasured finish line. When you reach it, you will become a completely different person - more powerful, confident, hardy. Does it sound pathetic? Maybe. But if this is not the purpose of the marathon, then what? Let's try to figure it out

Marathons are a real test for the body and spirit, and many do not really understand how to voluntarily subscribe to such an undertaking. After all, you need to prepare, train, and then somehow try not to die to the finish line, overcoming 30-40 kilometers at a time. For others, this is the best way to test strength and, overcoming pain, become a better version of yourself. If you are reading this article, you probably fall into the second category. Or at least want to see if you can run a marathon. To answer this question, you need to know what awaits you at all.

In addition to the desire to test themselves, people run a marathon for the sake of vivid sensations. After all, this is a real sporting event, where there is excitement, a spirit of competition and you can break records. Even if you come last, you are still overwhelmed with the strongest emotions, endorphins and adrenaline. And also everyone around you considers you a real athlete and admire perseverance. Preparation for the marathon and the race itself have the best effect on physical fitness. They help to lose weight, strengthen muscles. Strength of mind is also strengthened, because you need to have an iron will, so as not to break during the preparation or not to stop before the finish due to fatigue.

In general, they figured out the pros. The main disadvantage of the marathon is that it needs thorough preparation.The optimal period for which you will be able to prepare all the muscles and joints, minimizing the risk of injury - 90 days . More is possible, less is undesirable. So, that includes preparing for the marathon.

Training

Before you start training, determine your preparedness. Important experience in sports, in running in particular. Evaluate your health: not everyone is running, you must be sure that high aerobic exercise will not harm the body . If you had injuries, they should heal completely at the time of the race. The running conditions are also important: the terrain is climatic conditions.

Based on them and your condition, select the optimal training program. You can find them on the Internet or ask for a personal trainer. You will have to exercise 3-4 times a week from 1 to 3 hours and run tens of kilometers each time, gradually increasing the distance. You can run a marathon without injuries and in a good time, only if you thoroughly prepare.

Fatigue

Yes, it will not be easy for you and you need to be prepared for this. If you make the training program correctly, then the load will grow gradually and the body will be able to adapt to it. You will generally be tired the same way all the time. Do not bring yourself to critical exhaustion, it is fraught with injuries and the fact that you just quit the venture. After all, your brain will also get tired, sincerely wondering why you are so torturing the body without apparent necessity. Therefore, it is important to find the optimal balance of training and rest, so as not to burn out.

Right sneakers

This is what you won’t run without. The model should be comfortable and perfect for your task. The famous marathon runner Gordon Peary in his book “Run Fast and Without Injuries” reveals the secrets of the right shoes for the race. This man ran a total of 300 thousand kilometers and knows what he is talking about. So be sure to read this book or at least the main points from it, then test a few pairs to choose the best one. And don’t put on loose shoes for the race . It is important that they are already adjusted to the shape of your foot, and you imagine how to run into them.

Energy

In order to run fast and not fall from fatigue, the body needs enough energy. Ideally, discuss with the trainer and diet, which you will adhere to during the preparation for the race. But you can handle it yourself if you learn the basic rules. First, a balanced diet. Secondly, no alcohol at least a month before the date of X. Before the race itself, do not eat anything unknown. Signature by a proven dish with a high content of carbohydrates - porridge, pasta. During the marathon, you can replenish your strength with a sports drink or energy gel, but it is better not to mix different types of special meals . As a rule, throughout the race there are points where you can stop and have a snack, but if you don’t know in advance what will be there, take a sports drink with you.

Support 

Few people want to experience such an exciting moment alone - the first serious race. Supporting family and friends will be invaluable motivation both at all stages of preparation and during the marathon . After all, it will be hard for you, very hard. And it’s great if, in addition to perseverance and the will to win, something else will drive you forward. For example, faith in your strength dear people. And, agree, it's nice to share a moment with them after the race. What result would you not show, for people who have never run a marathon, you will appear as a real superman.

Finish crossing

This is an unforgettable moment. The emotions that overwhelm you are hard to describe. They must be felt. You will immediately understand why these endless hours of training, diet, worn out legs and deadly fatigue were needed. This is probably the main goal of the marathons.

Few are limited to one marathon. When you see what your body and spirit are capable of, you start to treat yourself differently. I want more and more new records. And the difficulties that at first seemed insurmountable become unimportant. You want to experience these indescribable emotions from racing and crossing the finish line again. So be careful, this is a real drug that you can easily get hooked on.

Well, do you want to try your hand at a race?