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In summer, the capital hosts many mass sporting events, marathons and bike rides. It seems that everyone finally broke away from the sofas and rushed to the competition. Not everyone gets away with it. Torn ligaments, injured knees, pre-fainting states are innumerable. Not to mention the fact that for someone unprepared, the race may turn out to be the last tragic point in general.
1. Are you a marathon runner at all?
The main quality by which athletes are selected to participate in the marathon and half marathon is physical endurance. The ability to withstand heavy physical exertion for a long time. This ability is, of course, trainable. But its initial supply – and the subsequent “ceiling” – each person has his own. Therefore, it is necessary not to reach for “everyone ran – and so did I!”, But to soberly assess your own abilities. Beginners are still recommended to try their hand at shorter city races (we are not talking about elite sports, but about a healthy lifestyle).
2. How to evaluate if I can
It does not matter whether we are talking about a marathon or a 1500m race – for an unprepared person, even this will be a serious burden. The most correct way to find out your capabilities and identify the presence of contraindications is to undergo a medical examination, medical examination. And the first thing to pay attention to is the heart. The cardiovascular system during active running is subjected to a huge load. And, if she is unprepared or unhealthy, this can cause very sad consequences.
The second point of focus is the joints and the state of the musculoskeletal system. If there are violations, injuries or a large load will create a threat to health – it is better not to chase the prize. Health is more important.
There are many health programs, physical education starts and sports organizations for amateurs. But it is better to refuse long marathon distances.
If everything is in order and there are no contraindications, you can start training. True, this must be done in advance, so that by the very solemn run you will be fully armed.
3. How to properly build workouts
It is best to entrust training and their construction in preparation for a marathon to a professional – fortunately, now there are quite a few good specialized trainers. Also, employees of specialized laboratories (for example, the Siluyanov Laboratory of Sports Adaptology at the Moscow Institute of Physics and Technology in Dolgoprudny) can help you choose an individual training scheme, where they will conduct tests, determine physiological characteristics and select the most appropriate training load.
4. And if I am my own coach
If the marathon is scheduled for the summer, you need to start training at least in January. In addition, training should be regular, with a gradual increase in load. So that on the eve of the run itself, for training, it is free to overcome a slightly greater distance. If we are talking about a half marathon (and it is 21 km), then the training distance is best brought to 25-30 km. If a marathon (42km 195m) – then in training you need to be able to overcome 45 – 47km.
It is recommended to increase the training distance after fixing the next milestone. You can freely run 6 kilometers in training – increase the running distance to 8 km. You can 8 km – increase further. For some, this increase is uniform (1-2 km per workout). Someone can grow, albeit in a small, but geometric progression.
5. Why amateur performance is dangerous
To begin with, if you do not have a specialized education, then you are unlikely to achieve the same results as when working with an experienced trainer. Of course, there are well-established training schemes. But it is important to proceed from the needs and capabilities of your body at each moment of time (for example, do not increase the distance “according to plan” if you pulled your leg at the last workout). It is these moments that the coach monitors and correctly corrects. Self-training is also fraught with a high level of injuries. Therefore, if you already choose to run without a coach, then it’s better not to refuse regular monitoring by doctors.
6. A little about cycling
Cycling requires even more attention. A bicycle is already a transport, which means that the level of injuries and the threat of an accident is growing. Therefore, it is especially important to start with an experienced coach here. Here you also need to know your physical abilities and health problems. It also has its own specifics, without knowing which you can earn irreparable harm to health. Starting with equipment (helmet and other safety attributes) and choosing a bike – and ending with the ability to navigate in difficult traffic situations. All this, again, can be directed and corrected by a competent coach, reducing errors and injuries to a minimum, and the result of the race to the maximum.
7. Things to keep in mind
In general, it is important to understand that all such events – be it a fun 300m start in Sokolniki, or a serious long-distance run / race – are organized primarily for the joyful awakening of a healthy spirit. And a healthy body only thanks to it – and hard work and desire – can be forged. And also, it should be remembered that reaching for a friend in the general race is, of course, great and helps a lot. But it should not turn into a stubborn slogan “I’ll die and not fall behind.” Otherwise, it risks becoming literal.
Be healthy, take care of yourself and be prudent!