If you are planning to go to an event such as a charity run, or walk or maybe even take part in a marathon, then you need to prepare adequately. Preparations are important because you will be able to participate effectively and make a good showing without endangering your health, giving up halfway, making a poor showing or suffering unnecessary injuries. Here are some tips you can apply for effective participation in the event.
Start your preparations early enough
Basically, the sooner you begin preparing the better. For a major event such as a marathon, you need to be super fit because running the 20 or so miles and finishing within a reasonable time period is not easy. Come up with a training program that you can adhere to and one, which will help you achieve the desired fitness levels. If you have to do some research online or consult a fitness expert, then feel free to do so.
What you need to do on the onset is get your muscles all stretched out and supple, your joints fluid and your fitness levels up. So for the first few days or weeks, get your body into shape. Do some light exercises, stretch and relax the muscles and work on the joints, so they can support the moving parts of the body properly.
Begin distance running
Once your muscles and joints are easy, you need to begin running a reasonable distance and see how your initial pace is like. With a conditioned body, you should be able to run a distance of 4 to 5 miles without too much trouble. Try to run the whole stretch but at your pace. This way, you will train your body to run the distance while avoiding injury to yourself.
Increase the distance you run weekly
Now you will need to maintain your pace but increase the distance you cover. For instance, if you started off with 4 or 5 miles, increase by about 1 or 2 miles, each week and try to maintain the same pace. This should continue until you can cover the entire marathon distance of about 20 miles.
Work on your speed
Once you are able to run the distance, your final objective will be to increase your speed. If you increase your speed and still manage to cover the distance, then you will be on your way to attaining endurance and performing exceedingly well on the upcoming run.
