How to prepare for a marathon from scratch?

How to prepare for a marathon from scratch?

How To Prepare For A Marathon - For Beginners | Part 5 - What Motivates A Marathoner

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answers (12)

Answer 1
January, 2021

Well, I started running from small distances, then every day I increased the load. As a result, two months later I went 20 km. Well, the goal was basically that. But this is all individually ....

Answer 2
January, 2021

What does it mean from scratch? Did you go to physical education at school? Have you passed the TRP standards? What were your results for 1000 meters? I will express this opinion - to overcome a marathon means to run it in less than 4 hours. Slower than 4 hours it should be called a 42 km march, but not a marathon. Hence, my personal opinion is to immediately separate these two types of sports activity. A march throw is one thing, it is a run interspersed with walking, Perhaps also with short halts, a method of writing in a motionless state, and so on. And actually a marathon of 4 hours where only running with the very minimum of walking only in the most critical situations such as a marathon wall or a ligament injury, scuffs, etc. Then the answer from scratch to the march to be prepared can be simply by running in the mornings or evenings for 5-10 km and on weekends going on hikes for 20-30 km. But it will be extremely difficult to prepare for a 4-hour marathon without a TRP in school years. Look, to run a marathon of 4 hours, you need to run every kilometer faster than 5 minutes 40 seconds per 1 km. This running pace in itself is not small for a person from scratch, for whom the pace will usually be 6 minutes - 7 minutes per 1 km. This means that you need to be able to run 20 km at a pace of about 5 minutes per 1 km, this is an almost prohibitive pace for a person from scratch. And 10 km must be able to run for 4 minutes 30 seconds or 10 km in 45 minutes. According to my observations, it is generally impossible for a beginner from scratch, and not everyone has such endurance as a good athlete. Well, 5 km in 20 minutes, 4 minutes for 1 km. Beginners often start their morning runs exactly in the area of ​​5 km long. And they run for 6 minutes per 1 km. Up to 4 minutes per 1 km to them as to the moon. So do not entertain yourself with illusions, if from the very beginning you cannot run 5 km in at least 25 minutes, then your hopes for a 4-hour marathon and not for a 42 km march with a 99% probability will never come true. Well, the simplest test in terms of labor intensity is 1 km in 3 minutes 30 seconds. If you can't, oh how difficult you will have to and a lot of effort and time for training to ditch to run a marathon of 4 hours. Think thousands of training kilometers, do you need it? Maybe it's better to play tennis or football? In short, a marathon needs some makings. Without them it will be terribly difficult and a lot of time will be wasted trying to get a very mediocre result

Answer 3
January, 2021

A lot of articles have been written on this topic. Too much. The easiest way is to start running and get to know the runners, information will come gradually and in the right amount. In short, for preparation from scratch, it is advisable to set yourself a period of at least 1 year. Of course, depending on the general level of physical training, you can prepare in half a year or even in 3 months, but this is not entirely about health .. I chewed in more detail in my blog about triathlon

Answer 4
January, 2021

The answer to this question is well disclosed in the article, How I ran my first marathon http://kompleksnoe-zdorovie.ru/%d0%ba%d0%b0%d0%ba-%d0%bf%d1%80% d0% be% d0% b1% d0% b5% d0% b6% d0% b0% d1% 82% d1% 8c-% d0% bf% d0% b5% d1% 80% d0% b2% d1% 8b% d0 % b9-% d0% bc% d0% b0% d1% 80% d0% b0% d1% 84% d0% be% d0% bd /. You can compose the program yourself. Basic principles - increase the load gradually. You need to start training at least six months in advance. Start by running for 15 minutes. If it's hard, take a step. You need to do 4 workouts per week (5 is too much, I did not have time to recover). After a couple of months, introduce interval training. Jogging very well restores the body, develops psychological endurance (with prolonged training), but for the development of endurance it is useful only in the first 2-3 months. Do a long workout at the end of the week. Run at least one 30-32 km run to feel the wall (when the glucose level in the liver drops to a critical minimum, the body completely switches to fat nutrition, and the athlete feels a complete breakdown). To overcome the wall at a distance, you need to eat - sweets, bars, sports gels. But the most important thing is motivation. It's hard to find the strength to go out to workout every time if you're not a fanatic. Or run as a team (I could not find someone who would agree with me to run a marathon). And at the expense of the goal ... To get into 1% of people ... To prove to yourself that you can ... Test your strength ... Yes, what's the difference .. You just can't imagine what moral satisfaction an athlete gets when he overcomes a marathon for the first time ... Plus, the atmosphere in the competition is just frenzied. So many running fanatics in one place. After covering the distance, I had an excellent mood for two weeks. I was so impressed.

Answer 5
January, 2021

Good day. Today I ran my first marathon. Which took place a month after the start of training. I ran along the snowy side of the road, temperature -9, wind 3-8m / s. Ran for 5.10. Only the last climb went on foot 1 km. For the speed of walking and running uphill was the same) I trained three times a week for 13-15 km. The first 7 workouts I ran on the heel (it was cruel), especially when I decided to overcome my half-marathon on the 14th day after the start of training, I was evil for 19 km, but lasted up to 30 km. Then a ride and 7 km on foot, attempts to escape were in vain. After that, I ran on toe-toes. After 4 painful (completely different muscles are involved) workouts, I decided on the floor for a marathon. He honestly ran even a little over 23 km. Calves hammered, I stopped. Until today, I had nothing but water and Snickers took nothing with him. Today, at 42 km, I took 2 liters of isotonic in a hydrator (backpack). The water froze in the tube. I had to put the pipe under my jacket through my open throat, Nuts and homemade gel (grapefruit honey nuts) I plan to run 100 km until September. And later Ironman

Answer 6
January, 2021

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Answer 7
January, 2021

The most challenging, interesting and beautiful marathons in the world: TOP-8 marathons

In South Africa, you can run a 42 km marathon next to wild animals. Or test your courage by running 217 kilometers through the stifling heat of Death Valley in the Badwater Ultra Marathon. Then you can cool off by taking part in the Polar Circle Marathon in Greenland. Whatever goal you set for yourself - there are marathons in the world for any of the most sophisticated runners.

Answer 8
January, 2021

How to run your little "marathon"? How to develop your endurance for long runs?

This information was shared by the master of sports in athletics Sarkoziev Medet. For a beginner, four steps are required:

  1. Find a place for yourself, a route for daily running

  2. Choose the most comfortable clothes (sneakers, sportswear, etc.)

  3. Set a goal for several weeks or several months for a thorough training

  4. Be sure to monitor your diet. It should be nutritious and sustainable.

Now let's get to work. If you have found a place for preparation (stadium, park, any other option), you should start with a short distance, for example, the first time you need to run 1.5-2 km a day under any conditions. You need to increase this distance by 0.5-1 km daily, and you need to do a speed exercise.

Speed ​​exercise actually increases your speed and endurance. It can be done several times, for example, run 100 meters and repeat the race at least 7-8 times a day, at least once a week.

Speed ​​and distance should be increased after the second or third workout.

For example :

  • 1 week - 1.5-2 km for exercise 4-5 times a week, one day of compulsory rest;

  • 2 weeks - 3.5-5 km easy run, plus 100 meters in 13-14 seconds (7-8 times in total) with an interval of 2 minutes; watch your heart rate carefully - the beat rate MUST NOT exceed 120 beats per minute;

  • 3 weeks - every day at least 6-8 km of easy running, 200 meters - 27-29 seconds (5 times) with an interval of 2 minutes; be sure to perform a special stretching exercise, massage; the program ends with a 1-1.5 km recovery light run;

  • 4 weeks - this week you can complicate the exercises and give your best, then rest for 2-3 days; so, 9-11 km of easy running, 1 km at speed (2 times) lasting no more than 3 minutes with an interval of 5-7 minutes; special exercise for legs, massage; this week, you can start exercise for volume in gyms for 30-45 minutes (for legs and abs); recovery run not less than 3 km

After this 4 weeks of training, a more voluminous and powerful workout should be started. The next four weeks might look like this:

  • 1 week - running - 10-12 km, 1000 meters in 3 minutes (4 times) with an interval of 7 minutes; pulse - no more than 120 beats per minute in a calm state; followed by a special exercise, massage, etc. 6 times a week.

  • 2,3 and 4 weeks - there is a systematic increase in the load; it is necessary to add 2-3 km of light running every day, speed exercises with a total amount of 3-4 km, for example 200x15, 1000x4, 400x7, etc.

After this 8 week course, you will run 3 km in 9 minutes and 10 km in 37-38 minutes. After 6 months of training, you can show the results of a master of sports: 3 km in 8 minutes 15 seconds, 10 km in 29 minutes.

Answer 9
January, 2021

Do not despair looking at the opinions of those who claim that running requires expensive shoes and equipment. Yes, it would be great to have all the best and most convenient, but it also happens that there is no way to have it. The main idea that I want to convey is that you can run in anything. If you really want to run, start. Your legs and without any extras are from birth ideal for running. I ran my first marathon in non-running shoes and didn't "kill" my legs. If you have any health complications, consult your doctor prior to exercising. Another issue is preparation time. You have to be Superman to prepare for a marathon 3 months in advance if you haven't run before. The most realistic time to prepare for a marathon is 1 year.

Drink plenty of water and breathe as you like. You will succeed.

Answer 10
January, 2021

All you need is desire and motivation. Cool sneakers or all sorts of paid applications will not help here. And it all depends on the pace of the run, for 5.10 and 25 km you need to run differently. And try to keep the same pace. Inhale through the nose, exhale through the mouth. This is basic

Answer 11
January, 2021

using the runkeeper app. it includes many training programs that build your training regime and will remind you how much and at what pace to run. I am preparing now for a marathon on it

Answer 12
January, 2021

If you have a desire to run a marathon (42 km. 195 m.), first of all you need to understand why you need it. A marathon, like a half marathon, is not the kind of distance that you can just want to, go out, run. It's really hard enough and it's a big load on the body. On the other hand, from experience I can safely say that with the right preparation and motivation, any person can run a marathon.

So just decide why you need it - to prove something to yourself? Prove something to someone? Just to get into the 1% of the population of planet Earth who have run a marathon?

After you have decided on your motivation and goal, you should start preparing:

• Decide on the start date.

Running is in vogue these days, so finding and choosing one of the amateur races in the nearest city will not be difficult. The main thing to remember is that preparation for a marathon should start 3 months in advance. And it doesn't really matter whether you are preparing from scratch, or you are already running 10 km. As I said, the marathon is really a serious test, so you need to seriously prepare for it. That is, if you start training right now, you should choose from the marathons that will be held in September.

• Buy equipment.

One of the biggest myths about running is “Running is it is cheap". This is not true. Good equipment (clothes, shoes, accessories) is expensive and it is very important not to skimp on it. Think for yourself - the only thing that can help you overcome the marathon distance, protect you from injuries and allow you to run "for pleasure" are sneakers. Therefore, it is absolutely impossible to save on sneakers, but it is extremely difficult to choose suitable ones.

The following parameters affect the choice of a suitable model - weight, pronation of the foot (presence or absence of flat feet), parameters of the foot (shape of the arch of the foot, foot width, height platoon of the foot), physiological preparation of the muscles of the legs and feet. Therefore, you do not need to run to the nearest store of a famous brand and buy the most expensive running model. If you have athlete friends, ask them for help and take them to the store with you. If this is not possible, just carefully study the information on the Internet. There is no one perfect site where you can enter all the parameters you need and get the desired shoe brand and model as a result. So just read more about running shoes on sites like newrunners.ru and look at YouTube reviews of the models you are interested in.

• Find a company.

Running is a singles sport. Especially long distance running. Someone enjoys it, to someone this pleasure comes with time. But believe me, at the first stage, especially during the three-month preparation for the first marathon, the company will only help. Find like-minded people among friends, or just on the Internet. Now there are a huge number of running clubs - associations of people who get together several times a week to run, chat and have a good time. This will help you not to quit training for the marathon, because in 3 months youyou will want to quit a few times, believe me.

Start training.

There are a lot of options for preparing for a marathon on the Internet. And there are no good or bad among them. Remember, the main goal of the first marathon is to run it. Do not think about the result, do not try to set too high standards for yourself, just finish the distance.

The most important thing in preparing for the first marathon, with the main goal of "running it without suffering, injuries or other problems" is to gain volume. That is, in 3 months you just need to run as many kilometers as possible so that the body gets used to monotonous long physical activity. The volume should be counted week by week and should be gradually increased every week. Take a few runs on weekdays and one long run (that is, a long-distance run) on weekends. A very (!) Important point - the peak of the volume should be 1 month before the planned start. After that, the volume and loads should be reduced to give the body a rest before starting. Also no less important point - you must have time to make at least one long run of 35-37 kilometers. This will help the body prepare for the main event - the start at 42 kilometers.

Nice videos about warm-up before running and running in general:

https://www.youtube.com/watch ? v = -N7GCbZR4Y8

https://www.youtube.com/watch?v=SEFfrnIYsbc

https://www.youtube.com/watch?v=UKrRAFKhxbs

To better understand everything that is written above, I will give an approximate preparation plan below:

June:

1 week - 25 km

2 week - 27 km

3 week - 30 km (for example, runs 6 km Mon-Wed-Fri and a long run on Sunday 12 km)

4 weeks - 35 km

July:

1 week - 40 km

2 weeks - 50 km

3 weeks - 57 km (for example, running Mon-Wed -Fr 10 km and long run on Sunday 27 km)

4 weeks - 65 km (for example, runs Mon-Wed-Fri 10 km and long run on Sunday 35 km)

August:

1 week - 47 km

2 weeks - 40 km

3 weeks - 35 km

4 weeks - 30 km

Now there are a large number of mobile applications that are parameters of your level, make up a good program of preparation for a specific start, reminding you of jogging with push notifications. I would suggest using one of the two:

• Nike Running (nike.com)

• Gipis (gip.is)

The final part.

I repeat once again - the main goal for the first marathon in life should be the goal of "running." Run without suffering, seizures, injuries, health problems. Run and get pleasure, not relief from the finish.

Remember always - you need to be honest with yourself. If you give up training and think about it 3 weeks before the marathon, please do not go to the start. If you get an unpleasant injury 2 weeks before the marathon, please do not go to the start. Remember - playing sports (including jogging) should be beneficial, not harmful. This won't be the last opportunity to run a marathon, so justadmit that you won't be able to run this time, and calmly choose the next suitable start and start preparing. The main thing is health.

And the most important thing. I wrote a lot of things that can scare you away, make you stop believing in the reality of your idea, think about whether this is all necessary at all. I can confidently say one thing - the emotions you get after crossing the finish line, when you have 42 kilometers behind you, are incomparable with anything. It's worth running a marathon for that.

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