Similar to our planning for skiing preparation, getting ready for marathons or mini-marathons can prevent severe soreness, pain or more importantly injury. A progressive running plan over a five week period with a proper diet and strength exercises are necessary to prepare yourself for any type of marathon.
Equipment-Purchase a new pair of running shoes from a specialty running store that employs staff knowledgeable about matching the right shoe with your biomechanical needs. Use Dri-fit or other synthetic blends apparel (socks, shirts, shorts, etc.) that moves perspiration away from the body and enhances your comfort level.
Record Keeping- Use a notebook, calendar, or log book to record at a minimum, the following information: miles run and total time run. Records can also be kept on resting heart-rate, weather conditions, running route, and shoe model worn. The three main reasons for keeping a log are that a log provides a history of your running, crucial to finding the possible cause of a running injury. Reviewing a running log can help determine the training methods that have been the most effective in the past regarding your best race performances. Finally, keeping a log is highly motivating, as few runners like to leave too many empty spaces. Also, many serious runners keep a shoe mileage chart for each pair of the shoes to determine when it's time to junk a worn out pair.
Nutrition- Runners must be well hydrated not only to avoid heat complications but also to run effectively. For runs of up to 60 minutes or less, water is the drink of choice. Over an hour looks to drinks like Rehydrate to restore electrolyte balances. It is also important to emphasize healthy foods in your diet while at the same time, limit fried and high fat foods. There is much debate now regarding the proper mix of carbs, proteins, and fats. Make sure to add in complex carbohydrate sources in your diet, aiming for approximately 65 percent of total daily calories coming from that area for high intensity workouts.
Supplemental Fitness Activities- Some would say to train for a marathon, the best thing to do is run, and this is still true today. Set goals to achieve ½ mile to 1 mile more every week. It is also important to include some cross-training activities along with a regular stretching and weight training program to both reduce the risk of injury during this period and to facilitate total body conditioning. Cross-training is particularly important for runners who are just beginning to build a mileage base and need to strengthen the opposing muscle groups to reduce their chances of incurring an overuse injury during the mileage buildup stage. In addition, training the upper body is just as important as the lower body due to amount of time of holding arms in place.
Yakima River Canyon Marathon- Saturday April 1. Wentachee Marathon- Saturday April 15. Bloomsday- Spokane- Sunday May 7. Seattle Marathon- August 26.
…For more information and tips, check my website, www.chadamartin.com & @PROCHADMARTIN.
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