Origin of Marathon
If you are a Marathoner, you must be familiar with the famous, and interesting legendary tale of the origin of Marathon. One of the most important events in the Olympics, marathons started back in 1896 at Athens. The origin of the marathon is quite a fun story. The tale goes back to 490 BC, when Pheidippides, a Greek messenger ran from Marathon, Greece to Athens, covering 26 miles to deliver the news that Athenians were victorious over Persians. He died right at the spot of exhaustion after delivering the message. Although a tragic incident, it is one of the most interesting ones.
Facts you should know before training for a Marathon
Running for a marathon race can be in anyone’s bucket list just like skiing, bungee jumping, diving and so on. It is a popular event across the globe and millions of people participate in the event, as it is a good way to stay fit. Although running for a Marathon is not just a walk in the park, you need to know a few facts before preparing for a marathon.
The marathon distance was established at the 1908 Olympics, London. According to BBC, the Royal family of British requested the event managers to start the race at Windsor Castle, and finish at the Olympic Stadium’s royal box. The total distance covered there were 26.2 miles. Till date, a distance of 26.2 miles is considered to be marathon distance internationally.
Now that we know the distance, let us talk about how much time will it take to cover the distance. Although professional Marathon runners take less time to run the distance, beginners do take around 5-6 hours to complete the race. Before the run, the participants need to be totally fit and training programmes take time as well.
Training Programme Plan for Beginners
Training is necessary before any sort of event. Singers or actors practice before their show, sports players follow a strict training schedule before their match. In the same way, marathon runners should also follow a training schedule plan before the long run. A successful plan will have four sets of training programmes–
- A 20 miles run, which is the pre-marathon run for build up
- A rest day after the run
- Pre-marathon taper
The duration or the intensity of the training programme totally depends upon your fitness level, and the authority or trainer that you are following. But it generally takes up to 12 to 20 weeks of training which includes power walking, mountain climbing and so on.
There are different sets of plans of a training programme for marathon runners. If you are at your beginner level, the following day wise training schedule is for you. You can follow this up to 12-20 weeks according to your level of fitness.
- Monday– Warm up first, and then run at a medium pace covering the distance of around 5km-6km. Rest, and stretch after you are done.
- Tuesday – Rest day. Rest is important for your recovery and injury prevention. One should never skip rest days.
- Wednesday– Cross-training activities day. Go for cycling, mountain climbing, swimming and so on. The time covered should be at least 30-45 minutes.
- Thursday– Rest day.
- Friday– Walk at a medium pace for 5-8kms. Increase the distance gradually week-wise.
- Saturday– This is the day you cover the whole distance by walking at a medium, comfortable pace. Breathe normally and regularly as you walk. You should breathe in and talk in full sentences while you walk.
- Sunday– This is again your recovery day from the Saturday run. Go for short runs at a comfortable pace, and loosen up your muscles.
Common mistakes to avoid while training for a marathon
Training is the most integral part of a marathon. Thus, if you make some mistakes while training it can cost you the whole marathon. There are a few common mistakes that one should take care of while training for a marathon.
- Give yourself time to build up– Sometimes beginners tend to cram up the whole training schedule of 20 weeks in a month or two. That should be avoided because you need to make your body adapt and adjust to the long distance running of the marathon. If you try to cram up the training process, it can cause injury or can cause lethargy for the main event. Take your time to prepare and build yourself.
- Not taking nutrition properly– Nutrition intake is one of the most important parts of training as it sets up your body for the run. Grabbing a bunch of gels and drinking them during training is not a proper way to take nutrition. There should be a planned approach towards taking gels or sports drinks, according to your body condition, weather condition and how your body is reacting to it. You have to figure out a detailed plan of nutrition intake.
- Skipping the rest day– This is a very common mistake that people do. People often tend to skip rest day and workout. That is a huge mistake, as your body needs time to recover from the training programme the day before. You should give your body the rest it deserves or else it will start malfunctioning.
- Do not rush back after an injury– Injuries are a part of any training programme. You can have a sprained ankle, or any other injury, but you should not rush back to the training programme ignoring the wound. Give your injury some time to heal
- Wrong use of sports drinks– Fatigue and dehydration are a real concern for runners. Drinking too much water while running can lead to hyponatremic. You should drink 8-10 regular size a mouthful of energy drinks before the training race. Once you start running, drink 5-6 mouthfuls of energy drinks after every 5 minutes or so.
- Not planning pre-race meal– Meals before the run works as the fuel for your body to run. Try not to eat anything too oily, and take enough carbs so that you can run the whole race without falling weak. Breakfast before the race is very important, and you should make a plan for it.
- Do not stretch before warm up– You should first warm up first, and then start stretching or you can catch some painful cramps.
Ideal shoes for marathon running
There are different shoes for every purpose. In the same way, there are some specific shoes for marathon running as well, which are comfortable and easy to wear.
Brooks Women’s Ghost 11
Rated as the best marathon running shoes of 2019, Brooks Women’s Ghost 11 stands apart in the universe of marathon running shoes. The features that make it the best running shoes are-
- Lightweight and comfortable cushioning
- A better fit and feel, and a strategic stretch with the 3D Fit Print upper technology.
- Optimal breathability and moisture balance
- Attractive looks with different colours available
- Long-lasting durability
- Ideal for long-running marathons
Nike Men’s Zoom Pegasus
This shoe tops the hot list section of running shoes.
- Amazing for walking and running
- Light, Breathable and Comfortable
- Fits perfectly
- Available in different designs; looks attractive
We’ve also compiled a list of things you’d need to run a marathon. Read here