Push your body to limits you didn't know you were capable of.
Running a marathon isn't just a test of your body's endurance and strength. It also tests your mind, self-control and willpower. If you are a runner who wants to achieve a faster completion time for your next 26.2-mile trek, then you need to be willing to put in a lot of practice and preparation, both mentally and physically.
Instructions
1. Add more miles onto your runs gradually. Every week try to make your runs a little bit longer. Doing this will make your heart, legs and muscles stronger, all while helping to sharpen your mental focus. Don't make major leaps, though, as those could increase your chances of injuring yourself. For example, if you ran for half an hour one week, tack on five extra minutes the next.
2. Take breaks. When you train, it is important to understand the value of rest. Sufficient rest is vital for avoiding injuries, which can be detrimental to effective marathon training. After you go for an extended run -- anything more than 10 or 15 miles -- allow yourself one solid recuperation day.
3. Run a half-marathon. Test your stamina by going for a half-marathon before the real deal. Half-marathons are exactly that -- 13.1 miles instead of 26.2. How you run during a half-marathon can be a good indication of how you will fare on the big day, and it can also indicate which areas of your running require improvement.
4. Practice your goal speed. If you want to run a faster marathon, then you need to run at your desired pace. When doing your normal extended runs, begin to pick up your pace toward the last half. Increasing your speed toward the end provides good practice for running fast with exhausted legs, which is what you will need to do during the marathon.
5. Research the running path. Beforehand, conduct a little bit of research on the course you will be following on the day of the marathon. Take note of any hills and where they begin. For instance, if you are aware that you are going to be covering some hilly terrain around mile five, you can prepare your body, and your mind, for the change. If possible, try to emulate running the path. If the path is mostly flat, do a lot of flat runs. If it is primarily hilly, go for practice runs in those kinds of areas. The less surprised you are by a marathon course, the easier it will be for you to go full speed ahead.
6. Begin tempo running. To improve your marathon time, go for a run once a week at a speed that is just a little bit faster than normal. Continue running at that elevated speed for approximately 10 minutes. As you notice improvements in your stamina at that speed, gradually extend the duration of your tempo runs.
Tags: your body, make your, running path, then need, your mind