If you aim to run faster to beat your personal best in a marathon, you have to undergo intense training for it. Whether you are a newcomer or active runner, it is important to set a goal and pick a training plan that suits you.
If you just simply run without a plan, you most likely won’t achieve the goal you wanted. Most runners think that training for a marathon is about building more kms or miles so that you have the stamina to run a half or full marathon on the race day. But the truth is, you will need to incorporate different types of running and strength training into your running routine.
Here are five essential tips for you to run faster in a marathon:
Do Weekly Long Runs
Performing long runs once or twice a week for your training will help your body’s capacity to be stronger and prevent your body from feeling fatigued throughout your race. Long runs can take up to more than two hours, as they can build endurance and mental toughness to tolerate longer distances, necessary to run a faster marathon.
Gradually Increase Mileage Each Week
Sticking to the same mileage will not be ideal for you if you want to run a faster marathon. Increasing your mileage each week can strengthen your heart, leg muscles and build mental strength to help you run faster and longer on your race. But do take note not to increase your mileage more than 10% per week to avoid running injuries.
Do Strength and Cross-Training
Now, a lot of runners tend to skip strength training as they think it’s unnecessary, but that’s wrong. Both strength training and running are a package for you to run faster in a marathon. The benefits of strength training are building a strong core, improving body muscle, increasing your range of motion and improving ankle strength to lower the risk of running injuries. Besides that, do take the time to invest in cross-training to build endurance and stamina, such as cycling, swimming, and hiking, which is beneficial for you.
Perform Hill Training
Running on hills once or twice a week forces your muscles to work and grow stronger. The reason why hill training is good for you is that it improves speed, strength, efficiency and endurance. You can visit your nearest hill or run on a treadmill using incline settings.
Rest is crucial for your body if you are training to run faster in a marathon, as your muscles need time to grow back stronger. Having a rest day or active recovery (less intense) such as yoga or deep stretching between your training, allows your muscles to recover, adapt and become stronger for your next training.
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How to prepare for a marathon?
Before racing a marathon, it is important to set a goal and plan out a training plan that suits you. So that, you can approach your training properly to run better in a marathon.
How to run fast in a marathon?
1. Do Weekly Long Runs 2. Gradually Increase Mileage Each Week 3. Do Strength and Cross-Training 4. Perform Hill Training 5. Recovery
How many days should I run to train for a marathon?
About 4 to 6 days a week.
Why recovery is important to run faster in a marathon?
Having a rest day or active recovery is crucial for your body if you are training to run faster in a marathon, as your muscles need time to grow back stronger.