Essential Training Tips For Your First London Marathon
June 26, 2012 by admin
Filed under Endurance Training
Article by David Abel
Essential Training Tips For Your First London Marathon – Outdoors – Running
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The London Marathon Like Any Marathon Can Be Your Ultimate Challenge.
Preparation is a key element for training for running events, especially the longer events like the London Marathon. Prepare well and you will be able to boost your endurance, build your strength allowing you to be able to run the longer distance while greatly inproving your speed.
Boosting Your Endurance For A Marathon
Endurance training is a significant part of your workout routine for events like the London Marathon. Top runners have their own special workouts that prepare themselves mentally as well as physically for the demands of running the marathon.Essentially you will build up gradually how many miles you can run, a plan of attack will be to do several (3 or 4) 10K runs a week with one run of maybe 20K. You will need to get your body used to the stress and strains of a long run, so you’ll have to really push yourself in the shorter runs to build your stamina and to build a tempo for the longer marathon run.
*Throw a little hill work into your run, this will increase the aerobic levels and bolster your stamina, livening up your training.
Tune Your Mind For The Marathon
Marathon runners have a special mind to body attitude that helps keep them strong mentally as well as physically during the long marathon race. Setting goals during practice and workouts is an essential part of any marathon runners routine, whther it be extending the distance being run or lowering the time spent running a specific distance. So running an event like the London Marathon can be attributed to a runners ability to control themselves, mind and body, and do what they know is and feels right.
Build Up To The Marathon Gradually
An effective training plan will help you to complete an event like the London Marathon, building up to the distance is the key. The most important thing is patience and consistancy, it is important that you don’t go “gung ho” and give yourself an injury that will slow your development.
*In fact rest is a key element in your marathon training routine, so dont feel like you have to run everyday, your body needs to recover.
To get the feel of a Marathon, do a few “fun runs” of say 5 or 10K as this will get you used to how a race feels and they are also very good ways of generating a faster marathon pace as well as being great fitness boosters.
*Race efforts can dramatically boost aerobic capacity and lactate threshold.
Alternate Traning Routines To Alleviate Boredom
Doing the same training week in-week out can be very tiresome and unmotivating, so you need to shake up your traning workouts and runs so that you don’t become un-motivated. as we said doing a couple of shorter “fun runs” really can be motivating and indeed a fun part of your training for an event like the London Marathon.*Try to locate some local runs to ‘compete’ in and boost your fitness and confidence levels.
Shake up your training by distance as well as time spent running, by that I mean set a distance to run one day then the next time you run set an amount of time spent running, such as an hour long run. Take it easy occasionally too, get plenty of rest and on a couple of your marathon training runs be totally comfortable a controlled. By that I mean run well within yourself, you will feel that you can run faster, Don’t! This method will boost your confidence and you will still be burining calories and building endurance.
There are more ways to improve your stamina, fitness and strength needed for an event such as the London Marathon with effective training routines and plans, but try to have fun too!
On The London Marathon Race Day
Try to relax and run slower that you think that you can for the first part of the race, say the first 12 to 13 miles, look around you and maybe chat to the people around you. Drink plenty of fluids, maybe walk through the aid stations, take a break with short walks then resume running – the aim is to complete the distance and not to compete with the other runners.
On London Marathon race day don’t forget why you are there, whether achieving a goal, building confidence in your abilities or trying earn money for a chosen Charity and try to enjoy the experience.
About the Author
I am Acting as mentor to a good friend (Simon Dodds) who is running for Charity in the London Marathon on April 22nd 2012. Hopefully he will raise lots of money and a good deal of awarenes for his chosen charity which is “Sense” a charity helping people deal with the dibilitating effects of children born Deafblind. If you have a minute please click through to his website to donate a little to help this worthwhile cause. Sponsor Me Run Thank You.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
David Abel
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I am Acting as mentor to a good friend (Simon Dodds) who is running for Charity in the London Marathon on April 22nd 2012. Hopefully he will raise lots of money and a good deal of awarenes for his chosen charity which is “Sense” a charity helping people deal with the dibilitating effects of children born Deafblind. If you have a minute please click through to his website to donate a little to help this worthwhile cause. Sponsor Me Run Thank You.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
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