To run I have a reverent attitude. I started running at the age of 15. First with curiosity, then using it as a means of physical perfection. My first marathon, which I ran at the age of 26, will forever remain in my memory. Then my goal was a desire to take part in the race and go the distance until the end. After the start I felt well prepared and I can go the distance to the finish line. The beginning was very easy and it was a mistake. Today I can’t remember all the details, remember that finishing your distance physically and mentally tired.
Katastroficheski lacked experience, but I had the confidence that I will endure, despite all the difficulties, and … survived. I ran a marathon in 3 hours 45 minutes in 35-degree heat. This result was worth all the effort spent in preparation for the competition. Was extremely fatigued and felt the excitement. None of the subsequent races was similar to the first, each one feeling and thoughts were different.
Friends! If you aspire to a higher level of physical development (regardless of fitness) and personal success, this page is FOR YOU! The main goal is to podgotovit you to the first race, learn to minimize the unpleasant moments and enjoy running.
Each runner, especially the novice marathon runner probably realizes that he should pay attention to what foods and in what quantities he consumes, but also on the choice of clothing and choice of footwear. It is just as important as the execution of training programs. Novice runners first need to learn to develop endurance. Their next goal is reaching the finish line with no signs of fatigue. Shows the result in this case does not count. Later each of the runners will try to run the distance faster, which will entail the need to increase the amount of running. Among independently practicing usually distinguish two groups: the runners who run solely for recreation and pleasure, and runners who live healthier lives, willing to take part in competitions.
For beginners and those who are running “for health”, it is recommended to start with small weekly workload: no more than 10-20 miles each run is 3-4 miles (1 mile is 1,609 km). Gradually, with the growth of fitness and experience, the total load increase, usually by adding 5-10 % by volume, up to 25-40 miles per week. If coming competitions on long distances, especially the marathon, the weekly load according to Yang theory is adjusted to 60 miles and more.
Motivation: If you set a goal to successfully overcome a marathon, you have to increase the training mileage and amount of running. In this regard, some runners have trouble and almost throwing classes, feeling boredom: they can not tolerate long loneliness. In this regard, a few tips that will help you get from training more fun:
- avoid exercise alone, the partners on the run help each other in difficult moments, supporting the pursuit of uvelichiny mileage and speed;
- change your training routes;
- use meditative running, which allows you to feel in unity with nature.
Warm-up: Most runners, including me, make the workout a priority. The number of exercises and time — of prerogative each student. My health system provides at least 40 minutes warm-up before the race, regardless of time of year. As is well known, long running sometimes leads to enslavement of the posterior muscle groups ( gluteal, gastrocnemius ). Sports physiologists associated injuries ( muscle strain and damage to connective tissues ) to muscle and enslavement of the balance of forces exerted in opposing groups ( see Atlas of muscles ). Thus, the main purpose of warming up is injury prevention.
Mastering the style of running: typically, a young athlete possessed an effective, smooth running technique after a few months of training. As you know, the marathon requires a huge investment of energy, so it is important to avoid unnecessary movements. It is important to preserve a vertical position during Bagai, consequently, the equilibrium of the body relative to the running feet. Many runners while running lean , trying to throw the body forward. Bending down, runner wastefully consumes energy, as he has to strive to keep the torso in this position and simultaneously to move forward. Rasprostranennymi to include errors and unnecessary movements of the arms and torso. Here are some useful tips:
- try not to relax your hands ( hands are kept free, collected in a fist );
- hands should not cross an imaginary plane passing through the vertical and divides the chest into two halves ( this leads to a twisting of the body and disrupts the smooth progress );
- avoid unnecessary head movements ( head turns from side to side — a waste of energy ).
It is useful from time to time to critically evaluate your style of running, making sure that not acquired any bad habits.
Diary: depending on your inclinations entries in the training diary can be concise or very detailed. As a rule, they should be fairly short, otherwise the journal will become a heavy burden. In your journal should not only record the length of the training distance and the result, but also to give a brief description of the classes. The diary recorded information on health, ailments and pain, as well as the duration of the workout, weather conditions, your weight, heart rate, sports shoes, events, personal life, etc
Proven that aerobic running, in addition to enhancing stamina, has more varied effects on the body, sposobstvuya:
- increase the effective work of the heart;
- increase blood supply of working muscles;
- the increase in oxygen consumption by the body;
- to improve the respiratory capabilities;
- strengthening the muscle groups of the musculoskeletal system;
- to improve the regulation of the neuromuscular system.
This race is prevalent in the total volume of training and is recommended for people of any age, gender, qualification. You should run all year round. The pace is conversational. Running speed is directly linked to the work of the heart: the higher the speed, the more the heart rate. For the purpose of monitoring the training take into account 4 types of pulse:
- main — to be determined in the morning after waking up. Runners heart rate of about 60 beats/min
- maximum heart rate at which the heart works. Qualified runners 220 beats/min, the remaining 220 minus your age.
- training — or aerobic, is in the range of 70-85 percent of maximum heart rate.
- Restoration should not exceed the border of 100 beats/min.
Aerobic training running long distances is strenuous exercise that shows significant demands on the musculoskeletal system and leads to the depletion of reserves of glycogen, the exhaustion of mind and significant fatigue. The training effect of aerobic long distance running is very high. Besides, the runner becomes a psychological self-confidence. In this regard, the questions arise: at what pace to run?, what pace is considered slow? The answer to these questions depends on the individual trainee. There are some data to choose the optimal pace. To run at such a pace so as not to overstep the limits of their aerobic capacity. If you can freely converse with the running alongside fellow so elected a pace you can accept. Another common way to determine the correct cadence — the pulse rate, i.e. from the number 220 you need to deduct your age. However, a certain number of kilometers, of course, should be run at a faster pace because when running relatively low intensity develops enough muscle strength runner’s speed and coordination. So, the runner who went the distance to complete long aerobic running, should start slowly and try mostly to keep track on the rate constant, changing only in rare cases. The last kilometre and a half you can run with acceleration: it will help to relieve muscle fatigue from monotonous work and to include in the work of “fast” muscle fibers.
Running on different terrain — one of methods of development of speed qualities. This method is not popular because linked with the great and the exhausting workload. In this respect he is close to competition. Important is the fact that running on different terrain promotes muscle mass and improves your running efficiency. Despite the fact that long slow running is the basis for the preparation of a marathon runner, running uphill and downhill has its advantages. Running on different terrain is reminiscent of training with weights that strengthen the hip flexors, gastrocnemius and quadriceps. In preparation for the second and subsequent marathons I used in his preparation for running uphill and downhill, using bridge junction because in our city there are no hills. So recommend some important points of this specific workout, running on flat land to run uphill and then downhill should be smooth ( it is better to reduce the running speed for uniform motion, because too busy or technically imperfect uphill leads to the formation of oxygen debt ). On the uphill should reduce the stride length slightly to increase the frequency of steps. The back should be relatively straight, the hips are brought slightly more forward, and the arms are kept slightly lower than usual. Head should be held high and keep looking straight ahead ( with lowered head runner it is difficult to raise the hips high enough, this disturbed straight posture marathoner and running becomes ineffective ). Another way of saving energy — relaxation of the body ( especially the muscles of the neck and shoulders ). Running downhill is not easy to learn. Many runners on the descent reject torso back and relax. This leads to the slowing down of the tempo run, as with each step the slope of the track exerts on the runner’s increasingly strong inhibiting movement. The torso should be perpendicular to the road, as long as the movement of the feet kept pace with the rapid advancement of the trunk, and use hands to maintain balance. A few words about safety precautions: running downhill with high intensity creates a large voltage and load. Increased the impact force of the foot on the road surface leads to the fact that the skeletal system experiences a huge load. A large amount of work to do quadriceps. Therefore, during initial training, you must choose not very steep hills, to train in special shoes with good lining, absorbing the blows of the foot during the descent. Running uphill and downhill committed daily bodily injury!
Interval running — it is quite obvious that you can achieve success using a training program based solely on a long run in aerobic mode. However, the runner is sticking to only this method of training is unlikely to be able to maximize their potential in running the marathon. Adaptation capabilities will be more limited than the opponent, which included in its programme running in anaerobic mode. Despite the fact that the marathon is primarily a test of endurance athletes, sports physiologists have determined that a small segment of the range ( 1-2% ) marathon runners precaut in anaerobic mode. Interval training can be divided into three categories:
- interval sprint — sprint with a maximum speed;
- tempo run — running on short and middle distances ( up to 1.5 km ) with an intensity of 90% of the maximum;
- re running — running long distances ( up to 3 km ) with an intensity less than 90% of the maximum.
You should experimentally determine which option is training classes best meets your needs. Do not try to adopt training methods outstanding marathoners, it can lead to injury!
It must be emphasized that the Foundation of a successful marathon training for the novice runner and Olympic champion — overall high level of physical endurance.
The whole process of training, all the long miles that you ran in the last weeks and months, will qualify you for one day-the day of the competition. When that day comes, you will realize that much more needs to be done before the start.
Immediately after waking up strain your ankle joints and make sure that no pain. Climb out of bed. Then after hygienic procedures make a few preliminary exercises: push-UPS in push-up, stretching the calf muscles and back muscles, some exercises for the quadriceps muscles. Take a light jog. If there is a feeling of “toughness” of the muscles, post-workout will help to get rid of it.
- Clothing. Shirt, pants, socks, headwear, gloves.
- Shoes. Don’t forget to lace up shoes double knot.
- Carefully pin a race number to a t-shirt.
- Warm-up: a few exercises immediately after waking up and for 10 to 15 minutes before the start.
- Eating: not forbidden, however, eshte and not a bit less than 2 hours before the start.
- Vaseline ( groin, armpit, breast nipples ).
- Fluid intake: during the last 15 minutes before the start.
- Make sure that your belongings are delivered to the finish line.
Pre-race warming up.
The dressing is also to a large extent a ritual. Usually it is recommended to wear tried and tested clothing in which you ran the last time. The clothes should correspond to weather conditions ( see the Choice of clothing ). Make sure that the badge will not irritate you, curving from the oncoming wind and flapping. Then vaseline lubricated rubbing the skin in the groin, breast nipples and perhaps pits. After these preparations, you should visit the toilet. You finally called to the start. If the weather is warm and humidity is high, it is best to take fluid in the last 15 minutes before the start gun.
One of the most common mistakes novice marathoners is to start the race at too fast a pace. It’s also risky how to get started, being insufficiently prepared for a marathon. And in fact, and in another case, a marathon runner runs at the speed limit. The main thing — to find such a pace that the runner can maintain throughout the distance. At the initial stage, you should pass 1 mile 15 seconds faster than the anticipated average speed for completing the whole distance. This means that if you wish to cover marathon distance in about 3.5 hours ( 1 mile at 8 min ), you should start in 1 tempo mile in 7 min 45 sec. If you intend to run the distance in 3 hours ( 1 mile in 6 мин51,9 h ), you should pass 1 mile per min. 6,35 Further, feeling able to reach the finish line in 2 hours 45 min ( or 1 mile in 6 min 17,6 sec ), you choose the most effective starting speed run 1 mile in 6 min. of Course this is not a universal rule, but such an approach will benefit you, especially if you don’t have much experience of participation in competitions. Remember that high speed in the beginning of the marathon distance — it’s not the money deposited in the Bank. After a very short period you have to repay the debt; it will happen after 20 miles the way ( see my example in the theory of young ). The initial run is almost as important as the long run mileage in precompetitive period. To be treated realisticness, taking into account the changes of air temperature, wind force, the recovery period after the previous race and physical state of health. Thus, in the first marathon start with caution.Remember that it is much easier to go from moderate to quick pace, rather than trying to maintain at all times taken at the start is too fast paced.
First, try to choose the most reasonable pace. Secondly, when you go around overtaking your opponents at a fast pace, so as not to leave time for responses. If you are able to accelerate the pace for 20 meters, the opponent may give up the intention to catch up with you. If you reduce the speed and continue to run side by side with him, and experienced moral elevation, your opponent will gain tempo, and you find yourself behind him. Should not work, if you feel not really in shape, and under adverse weather conditions.
The finish line.
The competition is left behind. The feelings that you are experiencing is contradictory. On the one hand, you rejoice that overcame the distance, AC the other a relief: finally feet can relax. Maybe in that moment you heard a voice: “No, never again!” And yet almost every one of us soon began to think about the next race, despite the protests of the body that has given quite a lot of power.
Immediately after the marathon race, the runner relaxes physically and mentally, resting after hard mode precompetitive preparation. Diet not necessarily. If the recent run was hard, when the voltage of the quadriceps muscle there is pain. A couple of days after the race, you must devote a complete rest. During the week runner slowly returning to the level of intensity precontest trainings. After 5-10 days, the runner can perform the usual training mileage ( although for every single athlete the terms differ ). Studies have shown that after such heavy loads, like a marathon, the blood athlete returns to normal after about 5-7 days. Muscles ( replenish glycogen stores ) require a longer recovery period ( approximately 10 days ). However, psychologically marathon runner recovers much slower. The desire to run is what you need to recover Because the recovery process is largely individual, it is advisable to record or to celebrate on special graph changes occur in the body after the first marathon. The information collected can be used as a guide for restoration after the next races.
Plans for the future.
After thing of the past experiences associated with the last marathon, the athlete sets himself a further goal is to re-run 42 km 195 m. At this time, you are interested in not just a successful overcoming of the marathon. You are going to show a certain result. Defining goals for the future, don’t neglect the sprint skater. Running at a distance of 15 km promotes the development of speed — quality, also required for the Stayer.