How can I prepare for the launch of the marathon?
Marathon operation is not an unreachable goal for most people. But the marathon is something that cannot be taken lightly. For many people, this is a difficult journey to their physical and mental souls, to which they can be very proud. For others it is a springboard for a long -distance adventure. Marathon is a unique challenge for all.
Marathon is exactly 26.2 miles (about 42.16 km). According to legend, it is the distance between marathon and Athens, which was ran by Athens runner Pheidippides to tell his colleagues Athenians about the famous victory over Persians in Marathon. In fact, 0.2 miles were added later when the Olympics were in London. Rather, they run shorter distances as building blocks to prepare for long -distance marathon. Half a marathon is 13.1 miles (about 21.08 km) and it is common before marathon. Other shorter distance races include 10k, which is 6.2 miles, and 5K, which is 3.1 million
For each of these races, the runner is prepared several times a week to change the time, distance and speed to maximize his training. Common preparations for races up to half marathon normally include running distances exceeding the distance of the race itself. However, most medical experts recommend that marathon runners do not exceed 26.2 miles before the day of the race, as the studies have shown that such long -distance training can reduce the body more than easy to repair.
A common marathon training plan has a running running continuously to build a total number of kilometers running weekly and the number of kilometers or kilometers covered in every run. Marathon runners usually have the longest running at the weekend, with the distance of the long -term running increases until it reaches a maximum of 20 or 22 miles (about 32.19 or 35.41 km). Shorter runs during the week will be a mixture of time and distance, with the overall goal to maintain fitness and build strength and endurance.
as with other sportsSheep will have to pay great attention to the food and drinks they consume, not only during training runs, but also at other weeks and months to the race. Proper nutrition, with moderated fat intake and concentration on carbohydrates and proteins, is vital to the success of the marathon. The food and drink that a marathon runner receives during training runs should be easy to digest. Especially during longer runs, the body needs a growing number of calories that can supply fast and long -term fuel. Running is an activity that can be extremely hard on the body and its nutritional needs, and a marathon runner must particularly complement the lost fuel, and and after it.
Many sports experts recommend that a marathon runner also do other athletic things. Such activities between training can be cycling, swimming, aerobics, skiing, walking or many other sports. The idea of cross -training is to keep the body in the shape and at the same time to relaxUT from the heavy pounding that the run creates.