The marathon world holder, Eliud Kipchoge, once said that the marathon was way more complex than 10K.
In a marathon, human endurance is really tested. Because of that, the success of runners in the race is determined since practice. However, just doing the training randomly is not only ineffective but also increases the risk of injury.
Here are few important factors that need to be considered in a marathon training so that you can conquer it and avoid the risks that exist.
- Consistent
To build the runner's endurance, consistency in training is needed. Consistent doesn't mean that we should run literally every day, but if we are used to running four times a week, then try to run four times a week persistently. Random training is not optimal compared to the consistent practice.
- Gradually
Many injuries in marathon training is cause by the runners who are impatient in training. Usually, it happens because these runners add the number of weekly kilometers brutally. To avoid the risk of injury, limit the increase in the number of kilometers to 10 percent every 1-2 weeks. For those runners who are experienced enough can add the distances up to 20 percent.
- Limit the Speed Training
Marathon is a race that emphasizes endurance. Therefore, the portion for the speed training must be minority compared to the training program that specifically aimed at increasing endurance such as easy run and long run. In general, speed training only accounts for 8-10 percent in the weekly total number of kilometers.
- Strength Training
In addition to building the aerobic capacity, increasing the body strength is also needed in order to get a successful running marathon. Perform body strengthening exercises for like 1-2 times in a week when starting a marathon training program. The exercise doesn't need to be heavy, but it must be done correctly. Heavy body strengthening exercises during a marathon training program can actually interfere with the running program itself.
- Pay Attention to The Nutritional Intake
Nutrition is fuel for runners. The better the nutrients that enter the body, the more it will help runners to get the energy needed. Not only that, good nutrition also speeds up the recovery process.
- Don't Ignore The Need for Rest
In the concept of modern sports, rest is a part of the training. Runners will have a difficulty to have a good performance if they are tired or have not recovered yet from the previous training. Therefore, try to sleep for about 7-8 hours every night. If there is enough time, add a nap to accelerate recovery. ~ @andriyanto.run
