Preparing for a marathon: training program

The program of the Olympic Games in 1896 was supplemented with a new discipline - marathon running, which is still relevant. The length of the distance was 40 km. This athletic track-and-field competition is considered to be the longest and most exhausting among the other sports in this category. Overcoming such a distance is a difficult test for the body, so before the race there should be a long preparation for the marathon, which includes not only the training regime, but also special food. Now, to run a marathon, you do not need to be a member of the track and field team, you can take part in it every year in Moscow and even get a cash reward.

History

According to one legend, described by Herodotus, it is known that in the distant 490 BC. E. Was the battle of Marathon between the Greeks and the Persians. When the confrontation ended, the Greeks sent the warrior and messenger Fidippida with good news to Athens. After running about 34 km, the messenger, uttering joyful news to his people, exhausted fell to the ground and died.

Before the first Olympic Games , the distance between the Marathon and Athens at 34.5 km was measured and officially documented. The marathon in 1896 consisted in overcoming the distance of 40 km. After the athletes overcame different distances in different years, but since 1924 the distance officially became 42.195 km. By the way, there are ski marathons with a route 50 km.

Before the first Olympic race a qualifying marathon was held. In it, first came Charilaos Vasilakos, who coped with the distance in 3 hours 18 minutes. At competitions Spiridon Luis won, having overcome 40 km for 2 hours 58 minutes, though in the qualifying round the sportsman came fifth.

What happens in the body?

Running on such a long distance is a stress for the body. It takes not only physical preparation for the marathon, but also psychological. However, if you overcome these barriers, the athlete opens up new opportunities: confidence, self-control, the ability to relax during running and speed.

Sensations and processes in the body when running at 42,195 km:

• Increases oxygen consumption.
• Endorphins are produced that give a sense of happiness and have the ability to reduce pain. The beginning of their development falls on the first interval of distance (1-8 km).
• When a third of the distance of the race is passed, small spasms may appear to 16 km.
• After overcoming 28 km, energy reserves are depleted. The athlete begins to feel impotence, and there is a desire to surrender. This stage of the marathon runners was nicknamed "Strike against the wall". At this point, water helps with the addition of sugar.
• Discomfort in the joints appears after about 35 km. This is especially noticeable when running on rough terrain.
• Increased body temperature caused by loss of fluid.

After the race, any athlete, even the one who has previously completed the preparation for the marathon, has general weakness and pain in the muscles, legs seem leaden, walking makes you feel heavy. To restore the body requires replenishment of glycogen and normalization of the water-salt balance.

Emotions and thoughts of the runner

In one American edition, studies of a group of scientists on the question of the thoughts of runners arising during training were published. Ten athletes were fixed with voice recorders with microphones, so that they shared their condition during the race. The analysis showed the following results:

1. About 40% of the meditations were about distance and speed.
2. Pain and discomfort occupied 32% of the thoughts. Athletes complained about the appearance of calluses and pain in the muscles.
3. The remaining 28% doom is watching the surroundings. The runners talked about nature, weather and other athletes.

Strange as a result of the study, it seems that none of the marathon runners spoke of their desire to surrender. And it occurs after 27-28 km of jogging. This is one of the psychological moments when an athlete must cope with his inner tempter. Therefore, the marathon preparation program always includes setting the goal of the upcoming race.

Where to begin?

When there were thoughts: "Should I try to run a marathon?" - you should immediately answer the question: "What is this for?" This sports competition is quite difficult, therefore it is necessary to correlate all the risk factors with the goal. For professional runners, the meaning of the marathon is the speedy overcoming of the distance. Motivation for an amateur must consist of the desire to withstand the upcoming load and without injury to reach the finish line.

Preparation for a marathon for beginners begins at least 3 months before the competition. Therefore, it is necessary to determine the date of amateur races. It is important not to build illusions and not to count on participation, if it turns out that the nearest marathon is planned in a month.

When the date of the race is known, a clear plan is set up to achieve the goal of 42.195 km, including health checks, training regimes, the purchase of equipment and the construction of a diet.

Contraindications to marathon

• Bronchial asthma.
• Heart disease, cardiovascular diseases (heart attacks, strokes, hypertension).
• Diseases of the renal system.
• Diseases of the joints.
• Phlebeurysm.

For safety and prevention of possible negative consequences it is recommended to consult a therapist or family doctor to make sure there are no contraindications.

Equipment

It is better to immediately buy clothes and shoes for the marathon, and not before the competition itself, because there will be at least 3 months left in reserve to test it for comfort and durability. Because running for 3 hours in narrow shoes is not the most pleasant feeling.

So, the preparation for the marathon begins with the purchase of sneakers. No economy at this point should not be, because in the "Formula-1" pilots do not go on cheap and slow cards, and in the race, shoes should be chosen for setting the foot. Socks, T-shirt, panties should be made of synthetic material. If the competition takes place on a hot day, then it will take a cap. By the way, many specialized shops that sell the equipment necessary for runners are called "Sport Marathon".

First month

Preparing for a marathon from scratch begins with a walk on the path of 3-5 km. This is if the reserve is not 3, but 5 months before the start of the race, and the person does not have a physical base. In the case when the training time is limited, it is better to start from 8-10 km per week. That there was no stress for the body, this distance should be divided into 5 days and run it out of time. The second week of training is to overcome the same kilometer, but not for five, but for four days.

From the second half of the first month (3-4 weeks), when the newcomer is already getting into the rhythm, 1-2 km should be added, and in one day of training, and in the remaining ones run the usual length for two weeks.

Breathing should be "2-2". That is, two steps - one breath and then, during the next two steps, an exhalation is made. After each lesson, compulsory stretching takes place.

Second month

For motivation, it is necessary to calculate how many kilometers have already been absorbed in the first month, and when tempted to skip the next run, remember why this is all done. Also encourage the desire to overcome the distance help articles, blogs of experienced athletes and watching video games in which the most ordinary people, coming to the finish after a grueling competition, celebrate their victory.

Basic principles of training: regularity, gradualness and compliance of the physical fitness of the future marathon runner.

In the second month of training, it is necessary to start developing endurance. For this it is recommended to accelerate before the finish of each circle. Or, for example, 1 km to run at an average rate, and then as quickly as possible 3 minutes, after that - walk 200-300 meters. And so it is cyclic to overcome 10 km daily three times a week. And one day to allocate for the race length of 13-15 km.

The third month

The last stage of training is that once a week the load is 20-25 km. On the other days of training the length of the route should be 10-15 km. By this moment the sportsman, having typed the certain form, can leave on 7 days of employment. A week before the marathon, you should reduce the intensity of training.

It is necessary to understand the force of the load and consciously approach the preparation. If there is a feeling of discomfort, joint pains are felt, dizziness and the body can not overcome the intended distance, do not rape it. Here we need an individual approach. After all, preparing for a marathon for 3 months is not a universal plan of classes, suitable for all beginners. Perhaps some people need longer training.

Optimizing power

It is necessary during the training to refuse from caffeine-containing beverages and foods high in protein. The emphasis is on carbohydrates, which in the diet should prevail and account for 60% of all daily food intake.

The exception is food one week before the start of the race. Sports nutritionists are advised to give up carbohydrates for four days and consume only proteins: milk, cottage cheese, chicken breast, egg white, seafood. But when there are three days before the match, carbohydrate loading begins. At this point, the physical preparation for the marathon is coming to an end, and the muscle tissues and liver begin to accumulate glycogen, which is extremely necessary for the body during the long distance race. When carbohydrate loading should be maintained rule "golden mean", when portions remain standard, and not increase in the hope of helping the body to stock up the necessary energy. Foods that should predominate in the diet when loading: porridge, potatoes and vegetables.

Even at the stage of training with a long run, you should listen to the body and identify products suitable for replenishing energy: raisins, nuts, bananas, dried apricots, apples or energy bars.

Three hours before the race is recommended to eat oatmeal with the addition of honey or jam.

As for the water, then on the way to the entire distance in 5 km are drinking points. Refuse to fill the liquid during the competition is absolutely impossible, especially if the marathon is held in the summer. You can drink half the glass every 2.5 km.

Winter sports: ski marathon

If the classical marathon was first held in 1896, high-speed ski races took place in Norway in 1767. Later this sport was adopted by Finns, Swedes and countries of Central Europe. And since 1924 the discipline was included in the program of the Olympic Games. The length of the ski race varies from 800 m to 50 km.

Its features are ski races. The marathon can be overcome with the help of various techniques of movement: a free and classical style is used. Since 1978, there is the Federation Worldloppet, which in 2015 combined ski marathons in 20 countries with a distance of at least 50 km. Any person can participate in them: from amateur to professional. In this federation there is a system of encouraging athletes through a personal passport of the skier. In total, Worldloppet passports issued 16775, athletes in the federation - 13823.

Since 2013, the Deminsky Ski Marathon (Russia) is part of the Worldloppet association.

The record holder in this federation for the 2014-2015 season is the Frenchman. He overcame 260 marathons.