Training programme for a marathon or race

In recent years there has been a huge increase in the amount of people embarking on a training programme for a marathon. In a society which is battling with the huge increase in, and effects of, obesity this surge in numbers competing in marathon events is welcome news. In Ireland alone the womens mini marathon is the largest sporting event in the country, with over 40,000 participants this year. You can also see a huge marketing presence in phone apps relating to training for a marathon such as ‘Couch to 5k’. If you are thinking of signing up for a marathon or Race for Life then it is very important to set up realistic goals. Once you realize your own fitness level it will be easy for you to map out your goals in order to get ready for a big event.

When you sign up for a marathon you have commit yourself to a gruelling training regimen. It's not possible to run a marathon unless you have put adequate training and schedule planning. The good news is that this is a very simple plan to make. Firstly, you need to realize your own fitness ability from the outset. A good indicator of this would be to go for a walk and time yourself. If you find that you can do a 30 minute fast walk then this is a good start. A marathon, however, is an endurance event. You might be pleased that you can do a fast 30 minute walk, but can you do it 3-5 times per week? You need to be able to build up your stamina in a healthy and realistic way.

Well as making up your own fitness plan it is extremely important that you are eating healthily. A healthy, balanced diet will help your body to recover and make the adaptations it needs in order for you to build up your stamina. As with all healthy eating plans, you need to be eating the correct amount of calories per day to offset your exercise plan. This is why it is so important to set your activity level correctly on your profile. A correct activity level will ensure that you are consuming the correct amount of calories. You then need to look at your choice of plan. If you are embarking on a training plan that will get your body ready for a marathon then you need to be eating the correct types of foods. This will involve choosing a lot of carbohydrate rich foods such as pasta, potatoes and rice. It will also be important to have protein included in your meals too. Bearing this in mind you may need to make a change to a more carbohydrate rich diet than you are currently eating.

Once you have amended your diet plan to account for the extra exercise you are doing, then you need to plan out your exercise in order to get your body ready for the race day. It does not matter how fit or un-fit you may be at the time; we can all make huge changes in our fitness levels in just a few weeks. The important point is to have realistic goals. This involves realizing your fitness level and making appropriate goals in order to get your body to the level required for the marathon or event. This needs to be a wholly personalised plan according to your own fitness level and time.

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