Marathons are very popular events in Colorado, especially in the Boulder area. Most of them happen in early summer before the heat sets in, which makes now a perfect time to start your training if you hope to run in the next one. Here are some tips and tricks on how to start training for a marathon.
Start Small
The most common cause of an injury is running too many miles too soon. Start off with a quick two to three mile jog around your neighborhood and slowly build up length from there, running three to five days per week.
Throw in a Long Run
Every seven to ten days do a long run to help your body gradually adjust to longer runs. Each week, extend the distance by a mile or two. These long runs really help to build your endurance for the 26 mile race.
Don't Skip Your Recovery Days
Recovery days while training are important. You are putting your body and mind through something that isn't your body's normal and needs time to recover. If you have to keep your body active, cross-training is a great option. This can include walking, yoga, swimming, lifting weights, stretching, or anything else that isn't as high impact as running.
Fueling Your Body
What you feed your body during training is just as important as the miles you run. Upping your protein intake by 50- 70 percent during this period will allow you to build muscle, recover quicker, and avoid injury. The best time to eat before a training run is 30- 60 minutes and within 30- 40 minutes after a run.
Stay Hydrated!
It can be easy to forget about drinking water throughout the day. With all the training, your body is loosing water and will need even more to help you recover. Fluids help to regulate your body temperature, flush out damaged cells, and ensure your joints are adequately lubricated. When you run, a good tip is to drink three to four sips every 15- 20 minutes of running.