HOW TO IMPROVE YOUR RUNNING TIME IN A MARATHON?
WE GIVE YOU SOME KEY TIPS TO IMPROVE YOUR RUNNING TIME IN A MARATHON. NO ONE SAID IT WAS EASY TO ACHIEVE, BUT WHOEVER PERSEVERES, WINS!
Improving your own brand is one of the main challenges of running, perhaps more than that of winning medals competing against other runners. And it is undoubtedly one of the main objectives of any marathon runner, in which it is essential to improve your own times if you want to see progress the best runners watches and a couple of our helpful tips.
Today we are going to give you some key tips to improve your running time in a marathon. You will have to do your part, of that there is no doubt. And no one said that running marathons – and improving one’s brand – was an easy task; but if you are a runner you know that whoever perseveres, wins!
Here we go with those tips.
PLAN YOUR TRAINING IN TIME
Marathons are very demanding races that require the athlete a very good physical shape and excellent endurance. Depending on the state your body is in, you should start training more or less in advance.
If your physical condition is good but you have not yet started your training adapted to the specific demands of a marathon, give yourself at least 6 months to get your body used to the challenges of this type of race.
If your marks are very high and before you start your training you are already running at high speed with a good level of resistance, you can hurry a little more and give yourself time about 3 months before the big date.
IMPLEMENT SPECIFIC MARATHON TRAINING
Preparing for a marathon and, more specifically, improving your running time in a marathon, does not only require running every day without specific planning.
If what you are looking for is precisely to lower your brand and therefore part of a very competitive approach, it is very important that you develop and implement specific training to achieve that goal.
Some very useful specific training to improve times:
Long runs are a type of long-lasting training, between 60 and 140 minutes, in which the runner trains at a smooth and sustained pace with the explicit objective of improving their endurance.
When it comes to long-term training, you cannot start here suddenly: the acquisition of endurance capacity is progressive, so you have to increase the time of dedication little by little.
Most experts agree to consider long runs as the key training in improving your running time in a marathon.
MARATHON STEP TRAINING (PM)
The “Marathon Pass” is the running pace that is just below our anaerobic threshold, that is, the limit where our ability to run with maximum oxygen is found. With this type of training, you will have more blood hemoglobin and you will have the (progressive) feeling of running faster with less effort and more comfort.
The Marathon Pass is a step that does not have to overcome us: we run fast, but for example we are also able to talk to another runner. The goal is to run a long-distance at a sustained pace, so you have to be careful not to start running too fast since if you do, you won’t be able to keep up.
It is recommended that these types of exercises be carried out at least twice a week during the preparation time for a marathon and that they be progressive.
To a warm-up phase of about 2km and a cooling phase of the same duration, you should add long-lasting repetitions of progressive intensity in the center :
● And so on
REPS BETWEEN 400 AND 1000M
This type of training is focused on improving physical strength and promoting the rapid activation of muscle fibers. It consists of performing numerous short distance repetitions (400, 500, 800, or 1000m), progressively increasing the number of repetitions and decreasing the recovery time.
Of course, food is important for any runner, and if you want to get the most out of your training, you have to eat healthy and well from the beginning of your training.
But in the case of marathons, as a runner you should plan your intake at least one week before the big day, specifically increasing your carbohydrate intake to have more reserves available the day of the marathon.