How To Train For Your First Marathon

Running Fitness Instruction Certification

Training for your first marathon does not need to be a stressful experience. Many runners will hire a physical personal trainer or running coach to help them create a training plan to guide them in reaching their personal fitness goals.

When you receive your training plan, it is important to stick to it as closely as possible. If your mileage for your training week is twenty miles, do not run forty miles. Trying to run too far too quickly can increase your risk of injury. Many runners get injured in their training process and sadly do not make it to their marathon starting line. Many running coaches will have you increase distance by ten percent each week in order to build endurance and strength. If you are having a difficult time adhering to your training plan from your coach or trainer, be sure to let them know so that adjustments and modifications can be made.

Cross-training is important too as it helps build endurance, stability, and agility for your marathon. Online endurance workouts can be downloaded on your computer or smartphone app to help enhance your running. Seated calf raises programs and lunge workout routines can be done to help strengthen the legs in a different way from running that actually help protect the joints.  

Shoes are another big importance for marathon training. You cannot just select a shoe based on running shoe design. You have to select a shoe that is best fitted for your foot shape and gait. If you do not know what type of shoe you need, you can go to any specialty running store for help. They can perform a gait analysis to help you figure out which types of shoes would be best for you. If you have an old pair of running shoes, bring them with you. They can also determine by the wear patterns of your old shoes what type of shoes would be best for you. Wearing the wrong type of shoe can lead to injury and nagging knee and ankle pains. Wearing the wrong size shoes can also lead to blisters, chafing, and loss of toenails. Many shoe manufacturers will suggest going up a half size to one full size bigger to allow for feet to expand and for extra room in the toe box when running downhill. Every brand is different and the shoe experts at any running store can help you with sizing as well.

Training for your first marathon can be an incredible experience. Find a coach or trainer that you feel comfortable with and create a workable plan that you can stick with. Find the time to do the training. Ask your trainer or coach for modifications if you have problems sticking with your training plan. Remember to cross train to help strengthen your muscles and prevent injury. Make sure you are wearing running shoes that are best for your feet and gait.  

Enjoy your run and run with joy!

Running Fitness Instruction Certification



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