Below is a brief summary of my preparation for a marathon.
Running
I practice running 5-6 days a week. And each day I will try to run at least 12 kilometers. I prefer running in the morning to the afternoon/evening because the weather is very good, cool and refreshing. For a weekday, I will run a normal distance. But if I’m going to run long distances (18-30 kilometers) I usually do it on weekend. That said, I actually don’t have a fixed training schedule, but on average I run about 60-70 km per week.
My training is divided into 5 categories:
- Base run: run at normal speed, Heart rate zone 2
- Tempo run: Run with 80% of your strength.
- Long slow run: Run a long distance slowly.
- Progression run: Run gradually increasing speed.
- Interval run: Run as fast as you can + rest alternately.
Running equipment
Another thing that is indispensable is running equipment. Anyone who says, “You can run with any shoes”. I totally disagree. I mean, yes, you can, but you’ll only be able to run for 1-2 days, and you will never be able to run again because your legs will hurt, especially if your run 10 kilometers or more for several days in a row.
I bought shoes and socks specifically for running. Good running shoes will help you avoid injuries from running. And good running socks will keep your feet from hurting and are breathable.
I also use a Sport watch (I have Garmin) to keep running statistics and see analysis of the results and progress of my runs.
The clothes you wear also have an effect. I use running shirts specifically (synthetic fibers) and use anti-friction cream as well because if you run far the shirt will rub against the skin (especially the thighs or nipples). As for running pants, I use the ones that have holes to put gel or energy bars in to eat while running.
Running techniques
For people who have just started running or want to improve their running. I would like to recommend paying attention to the following matters:
- Breathing in and out
- Landing your feet while running
- Stride run, cadence run
- Running posture (bending over, swinging arms, etc.)
- Exercise and stretching before/after running.
- Drinking water, Carb gel, energy gel
I’m not saying I’m good at running, but the list above helps me run better. I believe that if you do research on the list above, it will help improve your running as well. You can find information on the internet or watch YouTube, a ton of videos await there.
Eating
Eating is also very important and it is underated by many runners. Changing your eating habits and the food you eat helps improve your health and makes exercising or playing sports more effective. I conclude that
- Focus on foods that provide energy and are easy to digest in the morning
- Focus on carbohydrates during the day (your lunch)
- Focus on protein in the evening. (try to avoid or eat less carbohydrates)
- Avoid desserts (sugar), avoid bad fat and focus on good fat
- Eat fruit (low sugar ones) and drink lots of water (3-4 liters, depending on how much you do exercise)
- Get enough rest (sleep)
Happy running!