How to fight for marathon (Ⅰ)

    Do you ever plan to participate a marathon? If you do, there will be a tough time of preparation which needs both strategies and persistence waiting for you. This post is going to be your best instructions, providing 7 points of how to prepare for a marathon. Ready? Go!

1.       Long-distance training

    Long-distance training is the key to get the final success in marathon, which can equip you with both physical and mental capacities needed in marathon; however, it should be a progress that is finished step by step, which means you are supposed to make the number of how many miles you run bigger and bigger gradually.

At the first week, new runners ought to run 10 miles each time and then add 2 miles each week till the 11^th week the distance accumulates to 30 miles. This final week should be 3 weeks before the marathon.

2.       Take a rest

    Training all the time is not equal to success. Actually, you cannot train too much, because you need a body which is strong and organized thus can stand the high pressure from marathon. To some certain degree, sport is somehow “destroying” your body and then rebuild it. After this rebuilding, the organization of your muscle will be more qualified, which however, need a period of time, normally 48 hours, during when you must have a good rest instead of further intensive exercises. Otherwise, the muscles are easy to be exhausted and injured, which is a destructive damage when your marathon is ahead.

It is suggested that marathon runners should have 2 days rest every week—a total rest, not during any sports.

3.       Make your training project more diverse.

    Running is not just running. To make your muscle strong and also keep your constant enthusiasm, you need various training methods such as swimming, bicycling and stretching.