(MENAFN- Khaleej Times) Are you one of those people who has "Running a marathon" on their bucket list? Do you make a resolution every year to run one, but never get around to doing so?
The much awaited Dubai Marathon is just a day away and social media platforms are replete with posts by enthusiastic runners who are running this year's marathon.
Did you begin your training, but lose steam midway? If running the marathon next year is on the cards for you, we bring you a 6-month plan to get you on the running track.
Eye long-term goals
Even if you might be feeling fairly fit physically, it might be a healthier option to set a long-term running goal. This is to ensure you don't strain your body with too much training. When you begin training, you will feel your muscles getting sore in the first week. Your bones and tendons take longer to adapt.
When you run, your knees absorb a force equivalent to twice or thrice your body weight. So avoid straining them. Set a goal of at least six to seven months to get your pace right.
Run a shorter race
Before your big marathon goal, it would be encouraging for you to run a shorter race to build your confidence. Without exhausting yourself, this shorter race will help you understand the pressure and stress of a marathon. Also, you could pre-empt obstacles in the longer race.
Get your running shoes
It is considered healthy for beginners to run at least thrice a week. Most coaches will recommend running between four to five times per week. We found this 12- week plan put together by experts on the Dubai Marathon website.
Not just running
Most coaches will recommend undertaking at least one cross-training workout each week during your six months of training. You could opt for strength training, cycling, swimming or another form of exercise that excites you and targets your muscles in a way different from running.
Pay attention to what you eat
Runners need to eat a lot of carbohydrates as these provide the body with the fuel it requires. Carbohydrates provide glycogen. Protein will help repair muscle tissue. It is highly recommended that you take the vitamins and minerals that your body needs. Do not forget to add multivitamins daily as a supplement.
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