YOGYAKARTA - There are still many people who think running Maraton is a trend, even though this type of exercise is very healthy for us if it is really taken seriously. What are the benefits? Yes, it's like increasing muscle resistance and cardiovascular fitness. Let's agree on how to prepare for the marathon!
Can the marathon be done by beginners? The answer is of course yes, it's just that it needs to be called special preparation as follows;
Preparing For 12' 20 Weeks
Most marathon training concepts range from 12 to 20 weeks. Beginner marathon runners are required to make their weekly travel distances up to 80 kilometers for 4 months ahead of race day.
Run Routine At Least 3 5 Times Per Week
Undergo routine running guidance, at least 3-5 times per week. Run casually at normal speed. This will really help you in making normal rhythms and running accents, as a result, when you compete, you can get used to the tightness of running.
Get enough rest
As long as you undergo intense training, don't forget to get the right rest time. It's in vain if you practice harder if you don't take a break. The body needs to improve the muscles the impact of exercising regularly and is quite intense. So, make sure you get a 7-8 hour night sleep.
Hydrated Well And Consumes Complex Carbohydrates
Make sure you are well hydrated when carrying out marathon preparations. Drink a lot of water during the week before the race, because this will maximize hydration.
Not only that, you also need to consume a lot of complex carbohydrates, a kind of bread, rice, pasta, and vegetables. This can help optimize glycogen (power) deposits.
Do not experiment with new meals during the marathon run planning period.
Do Strength Exercises
Don't just run games, you also need to carry out strength training. Types of strength training that can be tried to keep up with cardio such as pilates, swimming, training and heavy equipment in the gym. This can all help create new muscles and maintain strength during the marathon running race.
Start Slowly
The distance from the marathon is 42, 195 kilometers, so you need to run slowly and don't be in a hurry. You need to protect the rhythm and speed, so that the power can be divided in a thorough manner to the finish point.
So after knowing the preparation for the marathon run, see other interesting news on VOI, it's time to revolutionize news!
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