Health: A proper plan puts you in front


Making a mistake during your marathon training can be disastrous. Make sure you stay on target andachieve the time you deserve with these 10 marathon training tips


Mistake: You don't enter an event before your marathon


Training regularly is all well and good, but what do you do when you don't seem to improve or progress?

The answer: enter a race before your marathon.

If you don't enter a race before your big day you'll struggle to push yourself and your sessions will lack focus.

Mistake: You overtrain

Running a marathon is a daunting prospect and understandably you want to prepare as much as possible. But if you overtrain you will injure or exhaust yourself.

For most people, the best you can realistically do is five to six training sessions a week.

However, you still need to include one full rest day in your week. Ensure that the quality of your sessions remains high.

Mistake: You don't run for a reason

Although running for the love of running is great, sometimes it can be really helpful to have a reason to run.

During the second half of your marathon race the challenge is just as much about your mental attitude as it is your physical abilities.

Running for a charity that means something to you is sometimes the best way to stay focused and boost your motivation when the going gets tough come race day.

Mistake: You skip interval training

Want to get faster?

Then make sure you fit in some decent interval sessions.

Running steadily is great for your endurance but it doesn't help you to run faster.

On the other hand, interval training will speed you up.

Mistake: You ignore the 10 per cent rule

The 10 per cent rule is in place so that you do not push yourself too hard, too soon.

To stick to the 10 per cent rule you should not increase the distance of your previous long run by more than 10 per cent each time you head out.

If you ignore the 10 per cent rule you'll risk injuring yourself, which may mean you don't even make it to the start line.

Mistake: You don't refuel post-run

What you do after your marathon training session is just as important as what you do during your session.

Within 15 minutes of finishing your run have a glucose-replacement drink.

This will make sure you hydrate and top up your glucose levels. Then, within two hours of your run, eat a meal that includes protein and carbohydrates. And drink several glasses of water.

Mistake: You don't adjust your shoes

Running is not a glamorous sport and if you're in any doubt about this ask any serious runner to remove their shoes and take a look at their black or non-existent toenails.

"Runner's toe" is common among long-distance runners, but it can be counteracted.

The condition typically occurs when your feet heat up on a long run.

The heat causes your feet to expand and the space within your shoe to reduce.

As a result your toe hits the inside of your shoe, which damages the nail.

Buying correctly fitting running shoes will help you avoid this discomfort.

You should adjust your shoe during your run to give your expanding feet more room.

Mistake: You stretch your muscles before they are warmed up

Stretching can sometimes seem like a complex business, but if you want to work on your flexibility you should not stretch before your muscles are fully warmed up.

This is because muscles that have not been warmed up are inelastic and stretching them may result in an injury.

Instead, wait until your muscles are relaxed and fit in a flexibility session after your run when your muscles will be warm.

Ideally you can do your flexibility stretches during your cool-down.

Mistake: You exercise during your taper

Tapering is an important and essential part of any marathon training plan.

If you don't want to end up lagging in your race on marathon day you need to stick to the taper set out in your training plan.

So not only should you not run to excess, you should not do any other form of exercise for long periods.

A little cycling or some walking may be okay, but remember the taper period is an opportunity for your body to recover and prepare for your marathon.

Mistake: You pick the wrong training plan

There are hundreds of training plans on offer, but which one is for you?

Do a little bit of research into who the training plan has been created for and pick a plan that matches your ability.

Otherwise you will not be properly prepared for the race.

Marathon training plans are typically 16 weeks, but a lead-in period can be useful if you are not an experienced runner.

For more lifestyle news see www.realbuzz.com

- Hamilton News

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