Marathons provide a challenge to any distance runner's fitness level. In order to avoid injury and complete the 26.2 miles, most marathon runners train regularly for months ahead of time to get in shape for the race. Also, proper nutrition and diet are crucial for assuring marathoners stay fit and healthy. Finishing a marathon can be a grueling yet satisfying experience, but requires dedication and commitment on the part of the runner.
Obviously, marathon runners stay in shape by running. But there's a process involved. Marathon runners don't just run whenever the urge hits them for a random amount of miles--they have a plan. Marathon runners diligently track mileage and increase miles per run and week carefully, in order to optimize training while not incurring over-use injuries. And while training philosophies can vary, most follow some similar basic guidelines.
The vast majority of marathon runners follow basic rules about mileage per week, rest days, miles per run, and months of training time. As a general rule, runners should be able to run for at least 30 minutes straight prior to starting training. Also, most marathon runners train for a minimum of four months before competing in a race. They typically run three to five days per week and may cross-train or lift weights on rest days.
Mileage typically starts out low, at about 15 miles per week, then can safely be increased by 10% per week. A long run is usually performed one time per week, and the length is usually increased by one to two miles per week, up to around 20 miles or around three hours.
Approximately one month before the race, most marathoners are running somewhere between 35 and 50 miles per week, at which point they taper down the distance to rest up before the race.
Besides running, marathoners also stay in shape by increasing caloric intake and eating the right foods. Distance runs burn a large amount of calories, so replenishing energy in the form of food is extremely important.
For example, the typical 150 lb. man running 10-minute miles burns just over 110 calories per mile. That's about 3,000 calories per marathon! So, replenishing lost calories during distance training is crucial to keeping the body fit.
But not just any food will do--the composition of the calories is also important. Carbohydrates are especially necessary for marathon runners, and generally compose the vast majority of the diet just before race day, in the form of such foods as potatoes, pasta, and bread.
Iron is important as well, and protein helps repair fatigued muscles. Also, staying hydrated by drinking water or sports drinks is crucial for the marathon runner to stay in optimal shape, as is getting plenty of rest.
On race day, the marathon runner should make sure to bring a ready source of carbohydrates to refuel during the race, such as the gels and goos, and make sure to drink as often as possible at the drink stations.
Tags: marathon runners, miles week, before race, make sure, marathon runner, Marathon runners, marathon runners train