6 months before the marathon
Oddly enough, the road to running records begins with pull-ups, crunches, lunges and squats. A marathon is a very specific type of exercise, and the body must be ready for them. “Where it is thin, there it breaks,” says Alexey Levkin, manager of Outdoor programs of the WorldClass network of clubs. - The primary task is to get rid of weaknesses. In the first couple of months of training, your body will change structurally, he promises. - Muscles will appear that will make him move, and excess weight will disappear. You also need to run, though a little. Your sport routine should look something like this: 30% running, 70% strength. But, in general, I do not like to name numbers: when it comes to physical activity, everything is very individual."
4 months before the marathon
When you finally start looking athletic, start practicing your running technique and reduce the amount of strength training to 50%. At this stage, it makes sense to contact a knowledgeable person - a fitness trainer, an experienced athlete or an amateur marathon runner. There are hundreds of exercises that have a beneficial effect on running technique, and not all of them will resemble running directly. “Jumping rope, for example, teaches the ankle to land properly: on the toe, not the heel. Cross steps are a good coordination exercise. It makes you move consciously - consider it additional head training. We do all this (and not only) at the Pozny Run training,”says Alexey Levkin, Outdoor Programs Manager of the WorldClass Clubs Network.
At the same time, you need to increase running volumes. “Start participating in trial runs and covering distances close to marathons,” he advises. - This is not only a good load, but also a rehearsal, which will teach you how to come to the competition correctly, equip yourself, get a participant number. Believe me, even such little things matter."
2 months before the marathon
It's time to shift the focus: strength training almost disappears, technique exercises are reduced - you start working at speed. All attention is on interval training, when a series of accelerations are replaced by running at an average pace. Now it is important not to kill yourself, so you don't need to run long distances: 20-25 km is your maximum.
1 week before the marathon
You are on the home stretch! “Paradoxically, at this stage the loads are practically reduced to zero,” says Alexey. - You just need to keep yourself in good physical shape: light jogging, swimming, yoga. You should approach the marathon completely rested - as if you came from a resort. Get enough sleep and give up fatty foods in 3-4 days."
Running is very fashionable. Every day Facebook is more and more replete with reports on the distances covered, and on Instagram there are more frames from crosses and marathons than photos from nightclubs.
Check to see if you've forgotten food (protein bars, specialty gels, sports drinks, or water) - marathon runners eat and drink on the go. Run as you are used to in training, with normal speed and technique - this is less likely to get injured. “Don't try to run after the leader,” Alexey advises. - And most importantly, do not be upset, even if you come running last. You have already won. Yourself."
Photo: Getty Images
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