So you signed up for the race in an exciting match. You may have started running in the middle of a pandemic and have been able to add races to your docket, missed a goal on your calendar, or are finally running a race rescheduled from April 2020.
The part that needs attention here is training.
You are a good companion. The fall race schedules are piled up, especially as many major spring marathons have been rescheduled.
“There has never been a better time in the world to run a marathon,” said Hal Higdon, author of “Marathon: The Ultimate Training Guide,” for the first time in 30 years. “Now we’re all out of frustration that we couldn’t race last year, so we’re all getting a lot of adrenaline.”
The Berlin Marathon will begin a deluge on September 26th. After that, there will be the London Marathon (October 3), the Chicago Marathon (October 10), the Boston Marathon (October 11), and the Tokyo Marathon (October 17). Marine Corps Marathon in Washington (October 31st), New York City Marathon (November 7th), Los Angeles Marathon (November 7th).
It takes about 16 weeks to reach the Berlin Marathon. It’s enough time to select a marathon training plan and dial a new routine. From free downloadable beginner’s guides to personalized training plans that include one-on-one time with your coach, there are endless training resources online. There are also groups that meet and train on railroad tracks and parks, and virtual groups where members encourage each other from a distance.
“It’s important to find a training plan,” said John Honerkamp, founder of RunKamp. “It doesn’t have to be the best or the most expensive. It could be as easy as an online PDF.”
But how do you choose the plan that works best for you? There are a few things to consider.
Identify your current fitness level: Robin La Rondo, head coach and owner of the Edge Athletes Lounge in Chicago, starts by aggregating training mileage for the last four to eight weeks. Then look for a training plan that starts within 10 to 20 percent of that number. A significant increase in mileage is an injury recipe.
Be humble: The training plan wants you to reach the finish line, but if you can’t reach the start line, you’ll have bigger problems. Consider choosing a plan that guides you through an injury-free training cycle. “Don’t be too ambitious,” Higdon said. “If you need to ask someone which training plan to use, you could probably move down one level and become really conservative.”
Make your schedule realistic. LaLonde encourages athletes to be cruelly honest about time management. “How many days a week can you train and how many days a week can you recover?” She asked. “Find a plan that really matches it.” You want to have a training plan that works according to your schedule and can be scaled up in a way that suits your lifestyle.
Continue cross training: Your plan should include some kind of cross-training day. Want to stay in the CrossFit gym during your training cycle? Find a training plan that includes multiple cross-training days. Want to continue with the minimum required cross training? Instead of completely avoiding the importance of strength training, look for a plan that suits your tastes.
Look for flexibility: Honerkamp advises runners to look for plans with built-in flexibility. “These are guides,” said Honerkamp. He advises runners (about 30,000 he coached to the finish line of the marathon) to write plans with a pencil instead of a pen to encourage days to move as needed.
Find your pace: The training plan may include advice on effort-based pace (easy, medium, difficult) or normative based on benchmarks (1 mile pace, 5 km pace, half marathon pace). There is also. Effort-based pacing is a mastered skill (and will come soon after practice), but you may need to set up a time trial to see where your pace is at different times. Maybe, La London advised.
Find a community: Many metropolitan areas have training groups based in local running stores, and many marathons have direct training groups online. Finding a group for a weekend long run or community training in the same race can make a world of difference.
Once you have a training plan, take action. But know when to guide your schedule to another muscle, Higdon said. “The runner put a lot of stock in his next plan as written,” he said with a laugh. “But sometimes you need to let your brain take over.”
On June 18, 2020, Mitchell S. Jackson wrote about the life and death of Amad Arbury and how running failed for African Americans.
Ask yourself, “What is the world of runners, everyone?” Jackson wrote in Runners World.
He continued. “Ask yourself who deserves to run. Who has the rights? Who are the runners? What are their so-called races? Their gender? Their class? Where do they live? Ask yourself where you are and where you are running. Where can they live and run? What are the sanctions to claim the right to live and run to be in the world — shit? Please. Ask why? Ask why? Ask why. “
On Friday, Jackson won the Pulitzer Prize for feature writing. Please read the full article here.
Hayward Field is taking some action before the US Olympic Trials next weekend. The NCAA Athletics Championships are held on the track in Eugene, Oregon. Here, LSU (boys) and Georgia (women) are two of the top teams to watch. You can catch the last day of the meeting on Saturday (6 pm to 8:30 EST, ESPNU). Here is the complete schedule and results.
Strength training should be familiar. Most of the best exercises recommended for runners are very basic and can be improved with experience.
So get rid of any concerns you might have about strength training before you have them. Here’s how to get started:
Marathon Training: Here’s how to choose a plan
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