How to Optimize Marathon Training
One of the most natural movements that your body can do is run. It would, however, be a great idea to speed it up for marathon training. It also a great method of subjecting your body to a great work out which also clears the mind. However, it is best that you check with your physician for your medical condition regarding marathon training. Better to be safe than to be a sickly Speedy Gonzales.
You might be one of those who aspire to undergo marathon training. This kind of training requires the utmost determination on your part. It is not something that should be taken lightly. There should be consistency in your workout for marathon training. There are different ways on how to optimize marathon training.
You must be knowledgeable of the course ahead of time and then make it a point to find a place that is similar to the terrain where you are going to run. It would be to your advantage to use a course near your home. It is important to integrate the kind of terrain that you have to run during the whole course of your training. It is important to take note of hills when you have to run on a hilly course. Even if you only have to run on a flat course, the hills should not be excluded from training. Train on trails if you are required to run a trail marathon. The same thing goes with a road marathon. Obtain a number of runs weekly and a long run every couple of weeks.
The one thing that is vital to your marathon training is to know your current level of fitness. This can be approximated by using a running pace calculator mph since this uses your recent race distance and time to finish. There are many factors that contribute to your performance and these include your lactate threshold, the maximum rate of your body’s processing of oxygen, and your stride’s mechanical efficiency. These factors are integrated into a single value called VDOT. Jack Daniels, a sports scientist, popularized this method in the book he has authored entitled Daniels’ Running Formula.
Races that have long distances have paces with a slower average paces. This is equivalent to a certain VDOT value. Your race times at various distances can be predicted once your present VDOT has been known. There will be greater accuracy with the prediction once the other distance has a closer value with the distance of the original race. The running pace calculator mph produces accurate and precise results for most runners even with the differences in their body physique, structure, and training. However, there is some truth that some people are better in shorter races than races that have longer distances and vice-versa.
Your current VDOT value determines your recommended training paces. These include Daniels’ five kinds of primary training that are tempo (lactate threshold) runs, marathon pace runs, repetitions, everyday easy runs, and intervals.
You have to create a race plan that you want to obtain during the marathon. There is this idea with most marathon runners that they only want to finish. It is important that you have a concrete objective as you need to measure if you have improved your performance all throughout the race. Once you have a goal time to reach, it would not be easy for you to give up as you gauge on how much you still have to reach within the whole course of the race. You can also make up for the lost time in case you see that you are lagging with your running pace.
You should have a set of goals. One of these should be difficult to obtain, one should be realistic, and one should be minimal so that you can still reach success. For example, you have to join a Cox Sports Marathon. You should have a different stretch goal, a realistic goal, and a minimal goal which is your best one. You might not be able to reach the stretch goal but you may have determination to reach that in latter parts of the training.
You can strive to reach the minimal goal first. If you do not know your capability when it comes to running, you can go to a running track and perform a mile time trial. You can then search online for the use of multiple race calculators and check how long the race should take you.
There really are some instances when you do fail. However, always look at failures in a positive light. Failures serve to be a learning experience and you can use this experience to move forward to the next objective and achieve whatever you desire in your marathon training.