Marathon running has changed over the past few years like most other sports. The elite athletes have continuously run quicker and faster pushing the limits time and again.
The way that you train to run a marathon has also evolved, with many of the archaic beliefs and training techniques simply abandoned in favour of newer, more effective ways of improving fitness and endurance.
Perhaps the most important changes over recent years is that to become better at running longer distances, you don’t simply need to just run. In order to improve stamina it is still vital to ensure that you do perform some longer runs at marathon running pace, but these should only form an integral part of well balanced marathon training schedule and not be the sole type of training you use.
Whilst performing your training, these marathon running tips will help you to stay focussed:-
Keep an eye on your speed. A wrist watch with GPS tracking abilities will give you readings of your times per mile and running speeds as well as many other statistics which can provide various means of motivation and target setting.
If you have a heart rate monitor you can use it work within specific zones. For your longer steady state runs you should be working at between 60% - 70% of your maximum heart rate. (You can calculate this by subtracting your age from 220 then calculating the percentages in to beats per minute). For this type of training you need to be working hard enough so you begin to perspire, but not too hard so you can’t hold a conversation.
Listen to some motivational music, wherever possible opt for tunes that have a comparable beat to the pace you will be running at, music which is too fast has a tendency to raise your running pace.
Set yourself smaller goals to achieve along the way. Instead of focussing on completing the entire distance in one go, simply break it down in to smaller sections to beat your mind, then go and run each one until you do the entire distance. Doing this makes it much easier to stay motivated and keep going.
Find a running partner. This reason for this isn’t just for companionship, although this can often be a big help, but mainly for the extra encouragement and drive you will have if someone is running alongside you. For safety reasons this is also a very good idea.
Use a selection of running routes instead of sticking to just one. By choosing running routes that are interesting or attractive will serve to occupy the mind and provide a focus when you begin to feel tired.
The secret to successful marathon running is in the preparation. If you have trained properly and are adequately prepared, the race itself will seem a breeze. If you don't get your training right then your first marathon may well be your last.
My marathon training schedule will ensure that you are completely compared and ready to run your first marathon. Click here for more details.
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