As you lace up a pair of new kicks, you make a promise to yourself that you’re ready to go the distance, find the best athlete training in Phoenix, and complete your first marathon. You can envision yourself crossing the finish line, but before you start training, it’s important to brush up on the basics.
Get ready to be a part of the 26.2 mile club with these tips for beginning marathon runners:
• Pre-Training: Before you start working towards a marathon, you should work up to running for at least 30 minutes at a time. If you aren’t quite there yet, doing a combination of running and walking or participating in more formal athlete training in Phoenix can improve your endurance, while avoiding injury.
• Hydrate: Drink water every 20 minutes during a run that lasts longer than one hour. Also, remember to rehydrate after a run, weight-training, or cross-training session to recover as quickly as possible.
• Fuel your body: During marathon training, 65-70% of your caloric intake should be from carbohydrates, 10-15% from protein, and 20-25% from unsaturated fats. Carbs will help give you fuel to keep running and the protein and fats restore your muscles afterward.
• Pick the right shoes: Invest in a pair of running shoes that properly fit your feet from heel to toe. If they don’t feel right in the store, they’re going to feel even worse 10 or 15 miles in to your run. Consider visiting a running specialty store to help determine what type of feet you have (flat, high-arched, or normal) and find the best shoes for you.
• Let yourself recover: No matter how hard you want to train, your body needs rest and recovery. Many marathon training programs suggest running for no more than three consecutive days to avoid strains, sprains, and other injuries. Rest for a day or two in between to give your body a chance to heal and prepare for the next round of training.
Less than 1% of the world’s population can say that they’ve finished a marathon. To be part of this elite group, it’s going to take focus, determination, and dedication. With these tips and a good training plan, you can set your eyes on the prize and start working towards your goal.
For more advice and information on athlete training in Phoenix and physical therapy exercises that could help with your running, visit www.foothillsrehab.com.