Tips for running a marathon

Hello!

Running a marathon is a great physical and mental challenge that requires adequate preparation. Here are some tips for you to run a marathon effectively:

1. Proper preparation : Preparation for running a marathon should begin several months in advance. It is important to follow a structured and progressive training plan that allows you to gradually increase distance and pace, as well as getting adequate rest to allow for optimal recovery.

2. Nutrition and hydration : Proper nutrition is essential to maintain good performance during the race and for subsequent recovery. It's important to make sure you get enough carbohydrates, protein, and healthy fats in your daily diet. In addition, you must maintain adequate hydration before, during and after the race.

3. Appropriate clothing and equipment : Choosing the right clothing and footwear is essential to avoid injuries and to feel comfortable during the race. It is recommended to wear breathable and comfortable clothing, as well as suitable sports shoes and in good condition.

4. Proper pace : It is important to maintain a proper pace during the race, taking into account the distance and weather conditions. It is important not to start too fast, to avoid premature exhaustion, and to maintain a steady pace throughout the race.

5. Positive mindset : The mindset is a fundamental factor in the race of a marathon. It is important to maintain a positive attitude and trust in the preparation carried out. During the race, it is important to stay motivated and focused on the set goals.

6. Adequate rest : Rest is essential to allow adequate recovery and avoid injuries. It is important to respect rest days and sleep adequately to allow effective recovery.

By following these tips and preparing properly, you will be able to run a marathon effectively and enjoy the experience of pushing your limits and reaching a great goal.

And here, we leave you a plan of approximately 16 weeks so that you can achieve your goal:

Week 1-4:

• Monday: Rest
• Tuesday: 5 km easy pace
• Wednesday: Strength training (weights or functional training)
• Thursday: 7 km at a moderate pace
• Friday: Rest
• Saturday: 10 km easy pace
• Sunday: 13 km at a moderate pace

Week 5-8:

• Monday: Rest
• Tuesday: 6 km easy pace
• Wednesday: Speed training (example: 10 x 400m fast pace with 200m recovery)
• Thursday: 8 km at a moderate pace
• Friday: Rest
• Saturday: 12 km at an easy pace
• Sunday: 16 km at a moderate pace

Week 9-12:

• Monday: Rest
• Tuesday: 7 km at an easy pace
• Wednesday: Strength training (weights or functional training)
• Thursday: 10 km at a moderate pace
• Friday: Rest
• Saturday: 14 km at an easy pace
• Sunday: 20 km at a moderate pace

Week 13-16:

• Monday: Rest
• Tuesday: 8 km easy pace
• Wednesday: Speed training (example: 6 x 800m fast pace with 400m recovery)
• Thursday: 12 km at a moderate pace
• Friday: Rest
• Saturday: 16 km at an easy pace
• Sunday: 32 km (can be divided into two sessions: 16 km at an easy pace and 16 km at a moderate pace)

Some important points to consider:

• It is important to follow a proper diet and make sure you maintain adequate hydration before, during and after your workouts.
• As the marathon date approaches, it is recommended to reduce training volume and increase intensity.
• It is recommended to do a long run training (of at least 32 km) about three weeks before the race to familiarize yourself with the distance.
• It is important to listen to your body and take extra rest days if necessary to avoid injury.