Whether you’re lacing up your running shoes for the first time or a seasoned runner looking to up your game, the arrival ofMarathon season offers a range of distances to run, from the quick sprint of a 5K to the ultimate endurance challenge of an ultramarathon. And the key to any race is consistency and careful planning, experts say.
“There’s nothing else to cheat running. So you just have to slowly improve every single tissue in your body’s resiliency towards that actual movement,” she said. “But if you’re only going out two to three times a week and running 15 to 20 kilometres a week, we suggest that you pare the goal down to maybe the half marathon first,” she said.Marathon training schedules typically span 16 to 20 weeks, tailored to individual goals, Di Francesco said. Throughout this period, runners typically train three to five days a week, gradually increasing their distance in preparation for race day.
For strength training, Di Francesco emphasized focusing on core work, highlighting the importance of having strong abdominals for running. Also, integrating bodyweight exercises like squats, lunges and push-ups into your routine can enhance overall strength and stability.Preparing your body for a run begins with a proper warm-up, essential for priming muscles, increasing circulation and preventing injury.
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