Anthony Sages Offers Tips on Training Basics for Marathon Runners
When I am not busy attending to my duties as Chief Sales Officer and Divisional President of AXA Advisors, LLC, I enjoy engaging in a number of hobbies, including surfing, extreme skiing, yachting, hunting big game, and running marathons.
One of the original modern Olympic events in the late 19th Century, the marathon was established at a standard 26 miles and 385 yards, or 42.195 kilometers in 1921. Today, more than 500 annual marathons are held across the globe. In order to safely and effectively compete in a marathon, one must complete extensive training and preparation.
Before beginning a training program, runners should absorb as much information as they can about the race by conducting comprehensive research. Purchasing the proper equipment is another crucial first-step: runners should select shoes that best fit their gait and physiology. Training for a marathon requires a significant time commitment, as well as a change in lifestyle. Marathon runners must maintain a diet that is high in carbohydrates with an appropriate amount of proteins and fats. About 65 percent of a marathon runner’s daily calories should come from carbohydrates. Hydration is also extremely important. For runs of 60 minutes or less, water is the best option, while anything longer necessitates sports drinks, which replace lost electrolytes.
Throughout the training process, runners should keep a log of their activities, recording miles completed, total run time, and type of shoe worn. Resting heart rate, running route, and weather conditions are also useful variables to keep track of. The information proves helpful in instances that involve identifying when a running injury may have occurred, which training methods are most beneficial, and when it may be time to replace a worn pair of shoes. Though increasing running endurance is key to successfully completing a marathon, training should include supplemental exercises. Routine stretching and weight-training will help reduce the risk of injury and contribute to total-body conditioning. Cross-training also helps newer runners to avoid overusing certain muscles as they gradually increase their mileage.
Finally, about two weeks prior to the actual marathon, runners should begin incrementally decreasing their training regimen, allowing their bodies and minds to fully recover and rest from the months of exertion. Extensive stretching will help keep the muscles loose and prepared, and substantial down time will help the runner to store sufficient energy for the big race.