Training Marathon

Synonyms in a broader sense

• Jogging
• Endurance Sports
• Endurance Training
• Running
• Running
• Triathlon

Definition Marathon

The goal of the marathon is to complete the defined distance of 42.195 km in the shortest possible time. However, the marathon is much more than “running” this distance once, but requires months of preparation. A marathon runner prepares for a unique performance, but most of them are gripped by the fever of endurance sports and the marathon becomes part of the quality of life.

Table of contents

You will find the points 1. -3. under our topic: Marathon

• History
• Requirements 2. 1 Endurance 2.

  2 Goals 2. 3 Material

• Energy supply
• Training 4. 1 Marathon run in 4:00 hours 4.

  2 Marathon run under 3:30 hours

• Nutrition 5. 1 During training 5. 2 Before competition 5.

  3 During competition

This training is designed to cover the distance of 42,195 km. It is not about a time limit that must be met, but only about the goal of the distance. The aim of this training is to improve the fat metabolism to such an extent that the energy required by the body, in addition to the carbohydrate storage, is mainly obtained from the fat reserves.

Additionally, it is important that the body is able to switch between fat burning and carbohydrate burning (glycolysis). During the training is to be considered:

• Stretching before and after training, especially the leg muscles. See also our topic: Stretching
• In interval training, the breaks between the intervals are 2 – 3 minutes.
• The training should be done mostly outdoors and not on a treadmill.
• Observe the diet (see 5. )
• Strength training is useful as a supplement, especially lower back muscles. See also our topic: Back training
• The indicated running times are approximate values, the pulse rate must be observed.