Teacher teaches 5 tips to start training and running a marathon

Preparing for a long-distance running event, such as half marathons (21.1 km) and marathons (42.195 km), demands a lot from an athlete. Maintaining consistency, overcoming one’s limits and being able to increase the distance covered depend on a lot of training from runners.

According to elite marathon runner and physical education professional Flávio Guimarães, responsible for the Brasilia Super Time Team, anyone can compete in these events. The first step is to have the mental disposition to train and build, together with the trainer, a strong physical and muscular structure for the body to safely withstand the training loads.

“The increase in the volume of kilometers covered in the race is progressive, but it is important to generate mental confidence at the same time. The construction of both in a healthy way will generate results and longevity in the sport”, says Guimarães.

The expert gives five tips for long-distance running:

Start Small and Be Consistent

Running is a sport that can be compared to a ladder. To get to the half-marathon and marathon races, runners need to start with short distances, such as the 5K and then the 10K. Skipping steps is very demanding on the body and increases the risk of injury, reducing training consistency.

“A lot of people want to start running as much as they can. This is a big mistake. The chance of getting hurt is great”, says Guimarães.

Look for a running training specialist

A qualified professional will guarantee safer races, without injuries and with a faster evolution, in addition to being a motivator for the goals to be achieved.

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Include weight training in your workout

Weight training is an important part of injury prevention at all stages of training, both for amateur and high-performance athletes. It also contributes to increased muscle strength and hormonal balance.

Also train on grass, dirt and gravel

The elite marathon runner and physical education professional explains that the main injuries of runners are related to a muscular imbalance combined with training done on asphalt and sidewalks. A strategy to avoid the problem is to combine training on other terrains, such as grass, dirt and gravel.

“It is interesting to get away from these terrains (asphalt and sidewalks). Weight training and massage are some fundamental keys to being more consistent, being injury-free and ensuring longevity in the race”, he says.

Dedicate time to rest

While running long distances, an athlete’s musculature is very demanding, suffering a natural process of micro-injuries. The time off between workouts is critical for muscle recovery and to avoid bruising.

“Rest is also training and needs to be practiced all the time. Many negative situations in sport walking are related to lack of rest. Respecting the body, especially when you are tired, is the biggest secret in the evolution of the sport”, says Guimarães.

How long will the results appear?

The results of training depend on some factors, such as the individuality of each athlete and training. According to Guimarães, an athlete can be ready for a half-marathon race in at least six months. A race of five or 10 km can be done in 16 weeks.

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