Marathon Training

Marathon training will be challenging, but should be fun and enjoyable. Finishing a marathon is an accomplishment that less than 1% of people in the world can say they have achieved. You are about to be one of them!

Everything you need to know to get to the start and finish lines feeling fit and ready to run your best.

Build slowly

The marathon training plan gradually build weekly kilometres and the distance of the long runs.  This slow-but-steady build-up allow you to get stronger and go longer, without getting hurt or burned out.  Some days you'll want to add more kilomtres, but it's best to stick to the plan.

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Right shoes

Worn-out or ill-fitting shoes can lead to injury, so it's best to replace them.  To to a speciality running shop, where you can get help finding the shoe that offers the fit and support that your feet need.

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Listen to your body

Any soreness at the beginning of the run that fades as you go is probably nothing to worry about.  But stop if you have any pain that persists or gets worse during a run, and call the doctor.  Take rest days, and if you feel worn out on a run day, move it to another day.

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Eat well

In order to run your best, it's important to have a balanced diet.  About half your daily calories should come from carbohydrates, like whole grains fruits, and vegtables.  About a quarter of you calories shoud come from lean protein, like dairy, lean meats, beans and legumes.  The remainder should come from heat-healthy fats like olive oil and avocados.

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In you head

Building mental stamina is essential. It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Naturally, we think running a marathon will not be easy.  Even so, many finishers say it was even tougher than they thought.  Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.

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Recovery

Obviously, it is important to run as marathon training, but recovery is equally important. You should not run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as serious as your running days.

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Marathon Training Diary

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