How to Train for A Marathon vs. A Sprint Race

How to prepare your first marathon?

Marathon: the secrets of successful preparation. Running a marathon, for the first or the hundredth time, is always a unique experience. And few riders can overcome the 42.195 km without first going through meticulous preparation. Zoom in on some basics.

Improvisation is forbidden

In the space of two decades, marathon distance has become more democratic. Once reserved for a certain elite, it no longer frightens some total novice runners. It should be remembered that running 42.195 km is not improvised and it is still advisable to line up earlier on shorter distances. The 10km for the first time. And the half-marathon afterward.

To respect progressivity in the weekly mileage run – and thus reduce the risk of triggering injuries – it is best not to consider the marathon adventure until at least one full year of regular running practice.

Few riders, regardless of their level, are now unaware of the different training techniques that allow you to prepare a marathon in an organized and systematic way. The simple 50-minute senatorial run on Saturday and Sunday morning is not enough! It is essential to vary the program of the sessions and to push the total number of training sessions to three or even four each week.

Two paths to choose from:

  • The basic endurance session that prepares the body for longer and longer efforts. It is during these group outings that it is necessary to test the energy gels or stress drinks that will be consumed during the marathon.
  • Split session (on track or in-kind). The objective here is to work on areas of higher cardiovascular intensity to develop the power of the “engine” and improve the running technique.

Do not think you are someone else.

Attention, beginners! Don’t set yourself any goals other than finishing. Passing under the finishing banner is your victory, the only one worth it. Nothing can compromise her. As a result, keep your mount clean, continuously run and in a controlled way and feel that you can accelerate at any time. And when your legs become heavy, do not hesitate to walk to avoid cramps and refuel sufficiently regularly.

Running a marathon is always-always! – A (re)learning of humility. If you start running, do not aim to run a marathon in 2013. Your first 42.195 km experience must be scheduled for the first half of 2014 at the earliest. A thousand and one unforeseen events come to upset or on the contrary, to improve the quality of the effort. It is therefore essential to set objectives that are consistent with its current level and state of form. And if a good time, even a personal record, is at the end of the 42.195 km, it is because the preparation was successful.

How to sprint faster?

Sprinting, or running fast for short periods, is a fun and exhilarating activity. However, being a good sprinter requires more than trying to move the legs quickly with a few energy bursts. If you want to excel in the sprint, you will have to show discipline and follow a regular training program. You will also need to make sure that you run in an energy-efficient way and have a body in good overall shape. All of these factors combined will allow you to reach a speed that you may never have thought you could.

  1. Set a training schedule

Warm-up. You need to warm up before you start sprinting. For this, you could try to combine a little jogging with dynamic stretching, before moving on to the running exercises.

Please calm down. To stay supple, avoid injuries and reduce any coming pains, spend a few minutes after your race training doing light activity, like jogging, and spend the last 5-10 minutes stretching all your muscles. Your legs, ankles, arms, shoulders, and neck need to be extended.

Do some exercises. Once you are warm and flexible, do some exercises to increase your heart rate and prepare your body for action real. You could do running activities where you start at high speed and finish at sprint Speed. There are many other exciting exercises for sprinters.

Set up a training regime that suits you. There is no training perfectly suited to each person because each individual has his own needs and his schedule. However, the ideal training consists of at least three days of speed work and two days of bodybuilding work

  1. Improve your technique

Try running on the front of your foot. Although the science remains mixed on this subject, many people are convinced that one runs faster on the front of the foot. The less time your foot spends in contact with the ground, the better.

Take more steps. You may think that longer treads mean faster rhythms, but that’s not true. After all, you do not go forward as long as your feet are in the air. Smaller treads will even allow you to accelerate.

Lean forward a little bit. Two small degrees can make the difference between a decent sprint and an excellent sprint.

Use your arms. Your arms can help propel you as long as you move them the right way. They should be synchronized with your legs and lead you forward.

Get over yourself. You should never slow down during a sprint. If you are going slower than your maximum speed, you are wasting time. If you feel the need to slow down, try to focus on outdoing yourself. If this is a problem for you, start a little slower. Ideally, you should finish faster than you started.

Breathe efficiently. You should, at every moment, harmonize your breath with your stride.

Eat healthily. It is essential to follow the dietary principles that bring benefits to everyone. Athletes, however, have additional nutritional needs.

Stay hydrated. All this sport you’re about to do implies that you’re going to lose a lot of fluids while sweating. So to stay hydrated, you have to drink a lot of water. If you are training in the sun, this is even more important.

Go to the gym frequently. Strength training or practice with good breath is an essential component to increase its speed and should be incorporated at least twice a week in your training.

Work the muscles in your legs. The muscles of your legs are essential for running fast. Use a press to strengthen your quadriceps. Do several exercises, such as squats and weight lifts. There are also several exercises with dumbbells that will allow you to improve your legs.

Work on your abdominal. Working on the abdominal muscles takes a long time, but having strong internal muscles will make it easier for you to make an effort. It also helps to avoid injury.

Strengthen your shoulders. The shoulders are also crucial for a fast sprint. They give the body the necessary support for fast running, increasing both acceleration and control. If there’s a shoulder press or a developed lying in your gym, you should use it.

Run up the hill. Running sideways is not only good for your lungs and the muscles in your legs, but also helps to improve your shape naturally. You will notice that you are automatically running on the front of your feet and that you are slightly leaning forward.

  1. Optimize its performance

Suit up properly. If you simply want to improve your speed, you don’t need to spend hundreds of euros on clothes and shoes, but if you are competing (or want to break records), you will need excellent quality equipment.

Run with other people. Whether you’re on a track team or just running with your friends, it’s pretty sure you’ll run faster if you run with more than one. A friendly little competition will help motivate you.

Time it. The sprint is a matter of speed and duration to go from point A to point B. to know if you are improving, you have to time yourself.