Healthy Training Plan For The Marathon Runner

Healthy Training Plan For The Marathon Runner

The marathons increased their popularity at the beginning of the 21st century, increasing the number of finalists in the United States from 224,000 in 1990 to 507,000 in 2010, according to Running USA's Annual Report.

While the event used to attract only unconditional training machines whose intention was to run against time, other runners or both, the marathon is now also for people who take it gently. These runners usually participate to raise money for a charity or simply to complete the event for the sake of a participant medal. Many of them do not have significant training or athletic backgrounds.

As a result, traditional training programs and schedules, most of which are aimed at experienced endurance racers with proven durability and perhaps a competitive background, are not suitable for many, or most of the participants in the competition. today's marathons. Many people would simply wear themselves out if they followed these plans to the letter, never reaching the starting line, much less at the end.

Fortunately, technology and creativity have combined to offer options to prepare for competition, involving different activities apart from running.

[Running on soft surfaces] is just as important as those little things, like ice, massage and physical therapy when you have recurring muscle problems.

Sonja Friend-Uhl, American runner over 40 who maintained the record in the race of 1. 500 m.

The essential

Most people train for a marathon every day or almost every day. This makes sense. Willpower is the most important factor to finish a marathon without great discomfort.

Not all, however, have the physical structure to meet 70 or more miles a week, common among competitive recreational marathoners. Biomechanical problems that normally do not bother the shortest distances can cause problems for people who run 40 or 50 miles a week.

But this does not have to limit you.

There are, of course, certain types of routes that you can not afford to avoid, including a long run of 16 to 22 miles every one or two weeks, a 10 to 13 mile run once a week, and a speed run - a Regularity or high intensity route with session range - which includes distances of three to five miles at a rate of 10 km or faster.

Many runners complete the rest of the days of the week with easy recovery races, but you can choose other trainings that achieve practically the same.

Each week you can do the three exercises previously listed as those that you should not stop doing, and add an easy run and two cross-training exercises, which allows you a valuable total rest day.


A few decades ago, the only resource that injured or fragile runners had when they tried to do a workout other than running, was an ergometer, outdoor bicycle or maybe swimming. Although these provide an aerobic stimulation, they do not really mean running, since they involve different muscle groups. Recently, ellipticals, climbers and water vests - which allows runners to imitate the run while in a pool - have come into play, allowing prudent runners to perform exercises that undoubtedly contribute to marathon training.

Sonja Friend-Uhl, a professional runner and physical trainer, uses cross training that keeps her healthy and competitive in her 40s.

"The elliptical would be my first [cross-training] choice," he said. Do it without leaning on the rails, and raise your arms as if you were running, since this makes the muscles of your torso work.My second option would be to imitate the running in a deep pool, doing it with a water vest or the stationary bike".

Whatever you choose to do, get your heart rate up to approximately 75% of the maximum for at least 20 to 30 minutes. If you decide to run in the pool, keep in mind that your equivalent heart rate out of water will be 9 to 12 beats less per minute, due to hydrostatic forces.

Surfaces are important

A very underestimated and unused way to keep legs cool in any length is to leave the asphalt and run on more tolerant surfaces. The grass or dirt of the trails, the gravel roads, and even the treadmill have much less impact than the stress generated by the pavement and concrete. Taking into account that you give around 1. 500 steps per mile, the benefits add up quickly.

Many elite runners run 120 to 140 miles a week. While these totals may seem inconceivable to everyday runners, virtually none of these elite athletes manage this training load without doing most of it on the trails - and many have access to equipment like the Alter-G machine, an anti-aging treadmill. gravity. Since it is unlikely that you will enjoy these benefits, plan your runs with caution, since muscle recovery time is the biggest limitation among people training for marathons.

Of the importance of soft surfaces, Friend-Uhl offered: "I would say it's as important as those little things, like ice-laying, massages and physical therapy when you have recurring muscle problems."

And she adds that although the treadmill can be boring, it has saved her in times of persistent injuries. "I recover much faster, my legs do not feel so shattered, and it also helps me recover my lower back."

Nicole Hunt, an American Olympic qualifying qualifier and founder of Speed โ€‹โ€‹Endurance Coaching, agrees.

"Run on gravel or on dirt roads," he advised, "especially for recovery, heating and cooling runs."

Putting the puzzle together

Aerobic alternatives to runs

Running in the pool: This can be done with or without a vest, but the vest helps maintain a more upright posture. Waistcoats or water belts are available from various manufacturers, many of them available online, with prices starting at around $ 40.

Elliptical: A workout on this run mimics more than any other type of cross training, and these machines are almost a standard in health clubs, as of 2011. As there is no stress of impact, people with any type of injury can use an elliptical machine without suffering pain.

Cycling: You can ride on an ergometer, on a bicycle, or you can ride outdoors on a mountain or on a road. Cycling has the advantage of avoiding the stress of impact, but be very careful when sharing the road with motorists.

Climber: One of the oldest types of existing "cardio", a stair climbing machine continues to have a low impact on a vigorous aerobic workout.

You can use a time ratio of 1: 1 when doing any of these types of cross training, except by bicycle, which implies a conversion of 3: 2 or 2: 1. That is, you have to pedal for a longer time on the bicycle in order to achieve a training equivalent to running.

Video Tutorial: Nutrition For Marathon Runners.

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