Training for the marathon.
According to experts, the main methods of training are continuous running and cross-country running in grassland, dirt roads, parks, forest trails and highways, among which highway running is often used in preparation and competition. Continuous running can develop general endurance and special endurance with different quantity and intensity at different training stages. After a large amount of training or competition, you should run easily for a long time to promote physical recovery and maintain running ability.
In the preparation and competition stage, you can train running rhythm, speed sense and physical strength distribution by running at a constant speed of 1- 1.5 hours, and by running in sections of 15, 20, 25, 30 or 35 kilometers, or you can participate in a certain distance of ultra-long running or cross-country running to develop special endurance. In addition, you can also run repeatedly and at variable speed on the runway and general flat ground to improve speed, speed endurance and running ability. Without changing the training plan, it is beneficial to participate in some middle and long-distance running events appropriately.
Experts suggest that it is very important to master the skills of road running and distribute physical strength reasonably. Some people neglect the technical training of marathon running, which often causes great losses. For example, when the foot touches the ground, it is shaped like a figure of eight, one step shorter 1 cm. If you run 25,000 steps, you will run 250 meters more. Not only will it affect your grades, but it will also increase your physical exertion.
People who run marathons for the first time start training three or four times a week. After training to a certain extent, you can train 4 to 6 times a week, or even more. Do special morning exercises every day.
References:
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