Must-read for beginners of marathon! the exercises needed to complete the marathon

Must-read for beginners of marathon! the exercises needed to complete the marathon

Must-read for beginners of marathon

One day, a person who challenges a full course can’t do it right away with his or her physical strength. For marathon beginners with such anxiety, novice marathoners will introduce information they are curious about, from training methods, how to choose shoes, how to choose competitions to what to pay attention to in practice.

The average rate of full marathon completion exceeds 90 percent every year. Some competitions have a low completion rate due to factors such as time limit and temperature, but as far as the information released at important marathon competitions across the country is compiled, it will not be higher than expected, right?
You feel a very high wall when you run a full course, but anyone has a chance to complete it.

What pace do you need to finish the race? Set a target time

The time limit for the full course varies from competition to competition, but it is usually set around 6 hours. If you run 1km at a pace of 8 minutes and 30 seconds, you can complete the goal in 6 hours. It may be hard to think about, but this pace is about 7km per hour.
However, considering the intermediate water supply, toilet time, and walking a little, you need to run at a pace that is a little more relaxed. In fact, it is good to aim to run 1km at a pace of 7 minutes and 30 seconds and 8 minutes. Beginners need to set a goal for a pace that runs 7.5 to 8 kilometers per hour.
If you maintain this pace, you can score in 5 hours 30 minutes and 40 minutes. Even if it’s a little late, you can finish it within 6 hours.

How long will it take to prepare?

Even if you have little experience in sports so far, there is a good chance that you will complete the marathon if you start preparing six months ago.
Think of the first three months as a foundation before you start practicing in earnest, and be conscious of adjusting to moving your body. You have to prepare to run a long distance little by little in the second three months.

It’s a practice menu that goes up step by step

I started by walking

If you haven’t exercised for a while, I recommend you to start walking first. It doesn’t start running suddenly, but it’s based on a 30-minute walk about three times a week.
At that time, even if you are conscious of walking, the effect changes significantly. Specifically, be conscious of walking with your back straightened, holding your stride bigger than usual, waving your arms bigger. If you walk properly, you can also expect to burn body fat.

It’s okay to mix walking and running

When I get used to moving my body in walking, I start running little by little. First, let’s run slowly at a jogging speed of 15 minutes.
If it’s hard, it doesn’t matter if you combine it like “5 minutes for running → 5 minutes for walking.” If you move your body little by little, the distance you can run naturally gets longer. The first three months are aimed at taming the body for exercise.

I’ll increase the running time and number of times little by little

Once you get used to running, you start running for 30 minutes at intervals of about three times a week. You don’t have to worry about the speed, so be conscious of running for 30 minutes. It’s good to concentrate on this practice three months before the finals.
If it continues for a month, it increases the running time to 60 minutes. If you can’t make time for practice because you’re busy with work, it’s good to practice according to your daily life like running for 30 minutes on weekdays and 60 minutes on weekends.
Once you get used to the 60-minute run, run at a pace that estimates the actual completion time. My goal is to run from 60 minutes to 7.5 to 8 km.

I’m going to try 30km

If you can continue the 60-minute running training, you will challenge the 30-kilometer race. The purpose is to tame the body over long distances. You can also check the change in foot condition when you run long distances.
However, this training is too burdensome for the body. It should be done one month before the competition, and it should not leave any fatigue in the actual game.
Also, if you can’t train for 30km, change it to a training that runs for 120 to 180 minutes without paying attention to the distance. If the timing is right, it would be good to run in a half marathon.

train one’s trunk in muscle training

Even if you run, your strength is gradually strengthened, and if you introduce muscle training to reinforce it, your growth rate will be faster. You have to practice running and physical training.
By strengthening muscle strength and trunk, the running form is less shaken and stable running is possible. Also, strengthening muscle strength is important to protect your feet from the impact of landing and prevent injuries.

Make a driving practice record

Keeping a practice record is good because it helps with future training. It’s also a record of one’s growth, and it’s also a motivation.
First, let’s leave the distance from the practice and the time it takes. It can also be measured automatically using the running watch and smartphone app.
In addition, you can feel self-change through training by measuring weight, body fat, and heart rate. Also, if you leave the physical condition of the day and what you felt in the training, it will be a reference when you look back on the practice later.

When should we practice? Advantages and disadvantages by time zone

a morning run

Running in the morning sun and cool air can make a great start to the day. There are many other advantages of running in the morning.
You have to get up earlier than usual to run in the morning. As a result, you will have regular lifestyle habits. It may be hard to endure at first if you don’t get used to it, but getting sunburned in the morning resets your body clock and makes it easier to fall asleep naturally at night.

It’s also effective for dieting. In the morning, I have free time from the evening, so the food in my stomach is almost digested. If you run in this state, you are trying to use the energy in the body, so the fat combustion effect is expected.

However, there are two things to be careful about in the morning run.

The first is the response to hypoglycemia. If you run too hard on an empty stomach, you may feel dizzy or fall on the way. If you have time, eat something less burdensome on your stomach like a banana about 30 minutes before you run. If you don’t have time, you must drink at least one glass of water.

Second, you shouldn’t suddenly overwork your body.
My body is not fully awake yet in the morning. Do warm-up exercises such as stretching thoroughly and start running slowly while checking your body condition.

the run of lunchtime run

The advantage of running at lunchtime is that you can use your time efficiently.You can refresh your mind and go to work in the afternoon.
My body is warmer than in the morning, so I’m in a good condition to run, so I can run slowly, slowly raise my pace, and slow down for the last 5 minutes, so I can use it effectively for even a small amount of time.
However, in the summer, it is easy to get heatstroke It’s a time zone, so you need to be careful.

Running at night

There may be many people who run at night because it’s hard to get up early in the morning. It also has the advantage of not getting tanned at night.
However, on the dark night road, the view becomes narrower than you think. Even if it’s a familiar road, there’s a possibility of falling down due to some changes in the road surface. You should run on a bright and big road as much as possible.
Also, the risk of traffic accidents increases, so it is safe to avoid black clothes, choose white or fluorescent colors, or apply light-reflecting tape. Try to avoid remote roads as much as you can in case of an accident.

I run during rush hour

If you’re impatient that you don’t have time in the morning or at night, try running to work. You can use a running backpack and run with your luggage. Not only can you use your time efficiently, but you can also avoid rush hour.
Of course, it’s not the only way for people living within a distance of running to work. People who are far away can freely set their own distance by getting off a few stops ahead of usual and changing the place where they run only in the bus section.

What is needed to prevent injury?

the importance of stretching

Running is a sport that puts a lot of pressure on the body. If you don’t warm up properly, it can lead to injuries or accidents. Make it a habit to stretch before and after running.
In addition to preventing injury, stretching increases the body’s flexibility and increases muscle blood flow, which can improve running performance.

Why do your knees hurt from running? Cause and how to deal with

The most common concern for beginners is knee pain. In most cases, the knee itself is not the cause, so it is often a problem for the entire body, such as flexibility, lack of muscle strength, and poor balance of left and right sides of the body.
If you already have pain, you should rest from running for a while. It is important to increase your body’s flexibility by stretching until the pain is gone. However, even if there is no pain, the fundamental problem has not been solved. There is a possibility of recurrence if you run. Let’s do stretching and strength training and take care of our bodies and strengthen our muscles.

Marathon shoes, running changes in the way you choose your outfit!

How to Choose Marathon Shoes

When a beginner in a marathon chooses shoes, it is recommended to choose shoes with high buffering properties. It is said that it takes about three times the weight of one leg when landing on running. It is important to protect your legs because you don’t have enough leg muscles yet at the beginning of running.
You may think light shoes are easy to jump, but light shoes do not have the ability to absorb shock and protect your feet. For beginners, securing cushioning while being somewhat heavy can reduce the burden on your legs and prevent injuries.
It is also important to choose the size of the marathon. You have to choose a size that is about 1 to 1.5cm at the tip of your toes.
It also checks whether the width and height of the foot are closely attached.

How to Choose a Marathon Dress

Clothes that absorb sweat from 100% cotton are not suitable for a marathon. Prepare clothes made of polyester and other properties.
In addition, windbreakers are also prepared and it is convenient because they can be detached depending on the warm situation of the body during normal training.

Convenient items to support completion

It’s not absolutely necessary, but we introduce items that strongly support the completion of the marathon.

① Running Watch

A running watch that can record daily running data such as driving distance and pace. You can check your driving with your data, which helps you step up to your goal. It is also the day of the marathon that shows its true value. In the competition, you feel excited, so you are often misled by the pace around you and become over-paced. However, with a running watch, you can always see if you can run at the speed you set.

② Running tights

The purpose of wearing running-only tights is not only to prevent cold weather. Like taping, it is equipped with a function to protect the joints and muscles of the legs, which helps prevent injuries. It also has the effect of reducing fatigue with moderate pressure to wear. Support tights are a good item for beginners with weak muscle strength.

③ a running pouch

In order to run for nearly six hours, there must be an intermediate supply ceremony. In a full-course competition, water supply stations are usually installed every 5km. In many cases, not only water but also bananas and bread are supplied here. However, there are many things that are crowded, so there is a possibility that you may miss it or waste your time.
So what I want to recommend is a running pouch. Putting jelly drinks for supply in this can reduce the anxiety of supply.
Also, it is convenient to run with a smartphone or key in your usual training.

Competition Points for Beginners

Each competition has its own individuality. Introduce the points of the competition race based on “easy for beginners to complete”.

the time limit for a marathon

Timeout settings vary from competition to competition. For beginners, let’s find a competition with a long time limit. The setting of 6 hours is average, but there are competitions set in 5 hours, so you need to be careful.

the timing of the marathon

The marathon completion rate is high and low when the competition is held. In particular, the midsummer marathon is said to have a risk of life even in athletes. For beginners, I recommend competitions held in autumn and spring.

Location of marathon

In order to complete the marathon, it is also very important how much you can enjoy and run a long distance of 42.195km. For example, don’t you think you can keep running without giving up if the scenery along the road is gone and if it’s a wonderful view? If you look at what kind of place the competition is running, the actual game may be fun. It is also the beauty of a marathon to find a competition where your motivation will come out.

Characteristics of Marathon Course

What I want to avoid as much as possible is not only practice, but also in competitions. The height difference is different from the competition, so choosing a flat course competition as much as possible can run without disrupting the pace.
If the car is within 50 meters, there are few scenes where you feel climbing. Check out the course information of the competition in the preliminary competition notice.

How to prepare for the marathon race just before and on the day of the competition
I’ve been training for the first time in a while, but if I do something wrong, there’s a possibility that I’ll ruin my condition. Let me introduce what you should be careful about on the day before the race.

Can I train the day before the marathon?

From about a week before the race, it is important to gradually suppress training and not leave any fatigue. It’s better to rest well the day before.
Running is not good, but it is important not to leave any fatigue. It is possible not to run for a long time, but to run a short distance and irritate the body. You should finish it within 30 minutes at most and stretch carefully.

Do I need to load the marathon cabo

Carbo loading is a way of eating that collects sugar, an energy source, in advance. It is said to be effective in preventing energy loss by exercising for a long time.
However, we don’t recommend it to beginners. By drastically changing the way you eat your meals, it can be a burden on your body.
Carbo loading needs to be controlled not only in the previous day but in the usual meal. If you are not used to it, there is no problem if you eat properly as usual without extreme consciousness. Avoid oil or drinking as much as possible.

How to eat breakfast on the day of the marathon race

Breakfast on the day of the marathon should be eaten two or three hours before the departure time. Choose foods that are digestible as much as possible, focusing on carbohydrates such as gimbap and rice cakes. When I look at the Internet, I get confused because there are many information about recommended food. Each person has a different constitution and body. It is better to choose something familiar that you usually eat well. In addition, caffeine drinks such as coffee and black tea have a diuretic effect, and you may want to go to the bathroom during the race.
It is also recommended to eat banana and jelly 30 minutes before departure.

Warming Up Before Marathon

If you aim to complete the race in five or six hours, you don’t need to warm up excessively. If you move your body to me with impatience, there is a possibility that the body will get cold air due to accumulation of fatigue or sweat, and it affects the race.
Let’s walk lightly, stretch our bodies warmly, and wait for the departure time.

Prepare meals during the marathon race

First of all, check how many grades of the competition you are participating in and what is offered. In the water supply after 20km, foods such as bananas are often prepared, so eat them actively.
The other thing I would like to recommend is the supply of energy gel every two hours. If you are aiming to finish within 6 hours, take about 2 and supply them.
You can simultaneously take in the energy and minerals you need during the race.

Be careful with over-face during the race! Stretching regularly is important

When you participate in a competition for the first time, there are cases where the atmosphere is over-paced. From the start, adrenaline is coming out, so you have the confidence to run as it is, but the over-face must affect the second half. At first, you have to be conscious of running at a pace that you think is late. Light stretching at 5 km intervals (or every 10 km) can also relieve fatigue buildup and use the force accumulated later in the day.

Follow-up care to avoid fatigue from the marathon

After running the full course, the body is being hit hard. Proper cooldown and nutrition are important. Walk lightly, catch your breath, and stretch. You also need to eat carbohydrates to fill up the energy you lost in the marathon, protein to restore your muscles. Other than that, the supply of vitamins and minerals helps recover from fatigue.
However, after the game, the internal organs are also being hit, so there is a possibility that the digestive function is deteriorating. Try to eat something digestible to suit your condition.

If you prepare sincerely for the marathon, you can finish the race.

If you continue to practice what you can do regardless of your exercise experience and age, anyone is likely to complete a full marathon. You never have to overdo it from the start. The joy of achieving a big goal awaits you at the end of your efforts without giving up. You must continue to practice believing that you can complete the race.

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