How long does marathon preparation take? If your physician finds no problems that restrict running a marathon, Dr. Montinee recommends conducting a self-assessment to determine what category of runner you are. Typically, the levels are categorized as Beginner, Intermediate, Advanced, and Competitive. Run regularly 3 to 5 Days/Week Total Running Distance/Week (Km./Week) Approximate Period for Marathon Preparation Beginner P 25 1 year Intermediate P 32 6 months Advanced P 64 4 months Competitive P Over 80 4 months Not even a beginner? For a beginner, set a reasonable first target, and then, subsequently set goals to achieve gradual progress. If you never exercise on a regular basis, you should start with walking or running with breaks for about 30 minutes daily, three to five times a week. After sticking to this program for a while, you can proceed to short-distance running, such as a Fun Run, which requires two to three months of preparation. The goal is to gradually increase your running time and distance. “At least one week before the race, a participant should do a practice run.” says Dr. Montinee. This rehearsal instills confidence and prepares the athlete for competition. Unprepared runners increase the risk of injuries and medical problems. As much as possible, athletes should train under conditions similar to what they will encounter in the actua l race, such as humidity, distance, and route, to achieve a physical adaptation. For those who seek running a marathon, they should consult their physician or trainer to get advice about exercising, eating, and hydration and sweat rate (the amount of sweat lost in a one-hour exercise session), and specific techniques for safety and running efficiency. Follow these instructions and recommendations: + Choose well-organized running events. Screen potential races for systematic planning regarding accurate distance, route conditions, facilities, and safety. For example, the event should provide first-aid services with medical personnel and medical equipment (such as an automated electrical defibrillator (AED)). + Do not run outdoors during hot daytime temperatures of over 35 degrees Celsius, particularly with high relative humidity. + Use only your “broken-in” running shoes that fit the foot’s shape and sole, adequately absorb impact force, and suit the course and road surface. Don’t wear brand-new or untested shoes in a race. + Refrain from alcohol at least 24 hours before the race. + Do body warm-ups and stretches before every run. + Have a meal one to two hours before the race. In the case of a marathon session of over two hours, doctors recommend consuming food or drinks with about one gram of carbohydrate/kilogram every hour; you may have liquid foods (e.g. gelatins) or an energy bar to energize your body during the race. + Drink enough water to prevent dehydration. But be careful! Drinking too much water may cause mineral levels to drop to dangerously low levels, leading to brain swelling. Drink only enough water to quench your thirst. Alternate between water and sports drinks at 120 to 180 milliliters every 15 to 20 minutes. + Long, continuous endurance exercises cause changes in the cardiac muscle, which poses a possible risk of heart disease. Even an experienced runner should have regular health check-ups. Walking or running: it’s all good For those not yet ready or who have health problems that preclude running, a study published in the Journal of the American College of Cardiology (JACC) in 2014 found that exercise of even just 10 minutes per day is beneficial to health and helps prolong life in comparison to those who do not exercise at all. “Even walking is advantageous because the key to good exercise is to do it continuously and regularly,” says Dr. Montinee. “For example, a brisk walk or jog for just 30 minutes per day, three days per week benefits health more than a hard run once a month. You don’t need to overdo exercise. Just make sure it’s suitable for your current physical condition.” What’s so good about running? Apart from being a convenient and inexpensive exercise, running also has other advantages: + Helps increase muscular strength in several parts of the body – from legs and arms muscles to the cardiac muscle + As a weight-bearing exercise, it helps strengthen bones + Decreases blood pressure and blood lipids and regulates sugar levels. + Reduces the risk of cardiovascular and cerebrovascular diseases + Facilitates good metabolism and controls weight 16
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