When the new year begins and spring is just around the corner, many people start jogging training, because running in nature is simply fun! Breathe in fresh air, shape the body and promote health at the same time – if you follow certain rules, you can do something good for your body and yourself with jogging.
From jogging to marathon
Even for previous couch potatoes, running is a great introduction to sports. Running and jogging are among the most popular sports among Germans. This sport is accompanied by the myth of the marathon. What is behind it? And have you ever dreamed of running a marathon? We give step-by-step tips on how you can achieve the big goal.
The myth of the marathon
Marathon fascinates. Not only today, but since ancient times. According to legend, in 450 BC, after the battle of the Greeks against the Persians, a messenger was sent from the city of Marathon to Athens, 42.195 kilometers away, to announce the victory of the Greeks. After arriving there, he is said to have proclaimed the victory loudly and with his last strength, and then fell dead on the spot from exhaustion.
Fascination Marathon
Whether or not this myth is true is debatable. The fact is, however, that the Olympic discipline of marathon brings enthusiastic crowds of people around the world to run. And do not worry, with good preparation, a professional training plan and a balanced diet, as well as a comprehensive check of their own health, the goal can be achieved without major physical discomfort.
So please do not be put off by the legend, because sports and especially jogging promotes health, gets the cardiovascular system going properly, makes unloved love handles disappear and simply spreads a good mood.
Preparation is everything
However, before you just start running, you need to make good preparations. Anyone planning to run a marathon should first get a medical checkup and start training in good time. Experts advise novice runners to prepare for about six months.
Those who exercise regularly and jog once or twice a week may well need somewhat less preparation time. However, this also depends on your own health and condition. Since a training plan should be set up quite individually, it is essential to seek the advice of professionals and doctors here.
Marathon – targeted running training
A good training plan for a marathon includes several intervals of different running intensities and also plans for rest breaks. To be able to adhere to the different running intensities, it is helpful to take a heart rate monitor with you on the way.
About four weeks before the marathon, it is advisable to run 70 percent of your jogging in the aerobic zone. These are long and steady endurance runs, with the workload of about 60 to 70 percent of the maximum power of the cardiovascular system. The good thing is that these runs are in the fat-burning zone.
20 percent of the runs in training should be done at medium endurance pace and 10 percent at race pace. The closer you get to the marathon, the more the race runs should increase.
Here is a detailed training plan for a marathon.
Reduce stress through running
So what’s the deal with marathons? Who voluntarily runs a distance of 42.195 kilometers between three to five hours? A lot of people. Anyone who has once been infected by marathon fever and experienced the so-called “runnershigh”, bathing in feelings of happiness, can’t let go of running so quickly.
According to the motto “clear your head“, many people start jogging in the first place. Reducing stress and leaving everyday problems behind are the No.1 motivation for many.
Running events to try out
However, it does not always have to be a marathon. In many cities and towns, especially in the spring and summer, runs are organized with different route lengths.
To get a taste and to experience a first impression for a competition in the sport on your own body, these running events are worth their weight in gold. Here you can already get a hint of the feeling of what it’s like when the cheering crowd of spectators accompanies you to the finish line.
