How to train for a marathon?

Today, I would like to introduce to you a world sport that is well-known to everyone and can make people feel very fulfilled. The name of this sport is marathon. I believe people will be familiar with this name. Marathon is a sport that requires a lot of endurance and physical strength to complete. As long as someone can persist in running the entire course, then this person is very powerful. Next, let’s take a look at how to train for a marathon.

1. Just run enough

"Stay healthy" is the most important advice in marathon training, and most people ignore it. This means that you don't want to train too hard and get injured. It's better to train a little bit less and feel strong and motivated than to overtrain. The solution, of course, is to find a suitable line between the two.

2. Slowly increase the dosage

Only increase your weekly mileage by 10%. Until your long run reaches 10 miles, add only 1 mile at a time, and then if you want to increase the distance, add 2 miles at a time. Also include recovery weeks and recovery days. Here’s a similar 8-week marathon training schedule (in miles per week): 20-22-24-20-26-28-30-20.

3. Recover, recover, and recover

Instead of training hard seven days a week, you just need to train smartly three or four days a week, as confirmed by a 1994 study from Northern Iowa State University, which showed that runners who trained four times a week performed about the same as those who trained six times a week and ran 20% more miles. A similar approach is now Furman's FIRST marathon training plan.

, where 70% of veteran runners modified their training schedule to three times a week.

The above is a detailed introduction on how people should train for marathons. Marathon training cannot be completed in a day or two. It requires a very long process, sometimes several years, sometimes even more than ten years of hard work. So people should not be too anxious and should slowly increase the amount of exercise they do.