Marathons boil down to the ultimate test in strength and endurance. Famous people like Oprah Winfrey, former President George W. Bush, Katie Holmes, Pamela Anderson, Will Ferrell, and Ryan Reynolds have all put in the dedicated training that goes with completing the 26.2-mile course. It is by no means a simple feat and requires dedicated training to complete.
To compete and excel in a marathon, the proper steps can make a difference.
Track your training
Keep track of each detail like daily mileage and run times and how your body is feeling. Also, make a note of race distances and their times. You’ll be able to notice any patterns and correctly adjust your training schedule.
Running experts recommend increasing weekly mileage by no more than 10 percent to avoid possible injury. You’ll slowly build up your endurance and stay safe while doing it.
Successful training for a marathon also means knowing when to take it easy and give yourself rest days. Allow the body to recover and cut back every third or fourth week. Reduce your mileage a bit so you don’t strain yourself.
Mix it up
Marathon runners believe in three or four day workouts. That means one long run for increasing distance, two shorter runs that build strength and speed, and a recovery run day.
Switch up intensity
The body is undergoing tremendous exertion when training for a marathon, so it’s best for your health to alternate with a hard day and an easy day.
It’s beneficial to see how your resting heart rate is doing, so a smartwatch is a great item to use for recording the rate and finding the eventual baseline number. Keep track of these stats in your training log.
Your body will get stronger with moderate intensity cross-training one to two days weekly. Swimming, rowing, and cycling are three fine examples. Cross-training is also useful for the days you’re tired of running and want to mix your training routine up a bit.
Start strength training
Lifting weights or doing yoga twice a week can also fortify the body with endurance. While this kind of training helps with your marathon running, you’ll also see other benefits that last long after you run that marathon.
Listen to your body
Smart marathoners listen to their body. If you feel tired, you need to rest. Never ignore how your body is responding to training or you risk injury.
Cycling is a favorite pastime of many fitness enthusiasts. There are a lot of reasons why you could choose to take up cycling; it’s great for you, it’s an interesting hobby, you’ll meet great people – these are just a few of the awesome benefits. We’ll focus on some of the top health benefits you’ll get if you take up cycling.
Lower health risks
Cycling can be a good alternative or an addition to your workout. This reason is because if you enjoyed cycling when you were young, it’s most likely you will enjoy biking as an adult. The thing about biking is you don’t need special gear to enjoy cycling; you can do it indoors or outdoors. To get your cardio you can take on cycling with a group or do it by yourself. If you’re that feeling you’re able to push your intensity, you can pedal harder and switch gears based on the bike. Regardless of the intensity of the cycle it’s been known that even a moderate pace can reduce the risk of cancer. It provides all the benefits that’s expected from aerobic activity and with some extra health perks.
In addition to being an aerobic activity, cycling also known to build muscle. As you work through cycling routines, you’ll tone muscle in all areas of your body. Since the bike is meant to be kept upright and moving, it engages muscles throughout your body and core.
Another reason to take on cycling is to burn calories. Burning calories while working out will contribute to a lean and fit body. It’s known that being overweight or obese is a leading factor for several cancers, which includes breast and colorectal cancers. It has been mentioned by Exercise Physiologists, that the more active you are, the more chances are for decreasing your risk of chronic diseases.
Another key factor to consider when taking up cycling is your proprioception. As we tend to get older, our balance can worsen. The loss of balance and perception leads to falls, injuries, and a decline in physical activity. To keep our neurological motor running, we need to stay active to maintain our balancing skills.
Finally, many have attributed cycling to sense of relief in stress. Cycling outdoor releases serotonin and endorphins.
You may be wondering what the benefits of working with a personal trainer are or believe that anything a personal trainer can help you with, you could do on your own. Even if you’ve spent years working on your own fitness journey, there are still benefits you can gain from working with a personal trainer, even for just a few sessions. Personal trainers know the best ways to reach your goals and can help you on any part of your fitness journey. Here are a few of the many benefits you can gain from working with a personal trainer.
Know where to start
If you’re just beginning your fitness journey, a personal trainer can help you know where to start to get the best results as quickly as possible. Instead of figuring everything out yourself as you go along, a trainer can help you identify specific areas to improve and what your goals should be. You might be able to teach yourself a lot of what they tell you, but it will take significantly longer.
If you’ve been working out for a while, you’ve likely reached a point where it seems like you’ve reached a plateau and cannot move past it. A personal trainer helps you identify the areas you can improve to continue working toward your goals and provide useful tips on how to get past a plateau point.
Studies have shown that working out with someone else keeps you motivated. If you’re paying for a personal trainer and have set meetings with them, you’re less likely to make up excuses for why you cannot work out that day.
Learn about your body
You might think you’re pretty in-tune with your body and what works best for it, but a personal trainer can provide you with helpful advice and maybe notice some areas they can help you with. You need to understand how different aspects of your body work during a workout in order to prevent injury and see the best results.
You may have very unique goals in mind for your fitness journey or you may have certain physical limitations that prevent you from following a diet or fitness program exactly. A personal trainer helps you develop unique goals that work best for you and then gives you clear advice on how to work toward those unique goals, using their extensive knowledge as a trainer.
A great benefit of working with a personal trainer is that they help you educate yourself on techniques to improve your fitness routine. You may have been working out for a while and are familiar with a lot, but you’re bound to find some new information from your personal trainer. You’ll ensure you’re keeping the correct form, eating the best food for your goals, and staying on track when you work with a trainer.
About Nicholas Fainlight
Swimming was not always his favorite sport. In fact, he started off with baseball. When he was young, he would always stay in the batting cages working to tweak his technique.He believes that baseball is a great way to focus yourself. Playing baseball and working on tuning his technique was extremely important to Fainlight. It allowed him to control his mind and keep it in tune with his body.
It was this precision and fine-tuning that allowed Nicholas Fainlight to fall in love with swimming as well. He got involved with swimming when he was a freshman in high school. He had been playing football, but had grown tired of it and wanted to change things up. His advisor suggested that he try out water polo since he had good arms from playing baseball. Fainlight took up the sport and it immediately clicked. Once the water polo season ended, he noticed that most of the water polo team stayed in the water by participating in the swim team during swim season. He figured he’d join in and do swimming as well. He did not yet know how important swimming would be to him.
The swim team was a close-knit group of guys that were like a family. They all worked hard and supported each other, pushing each other to succeed. Fainlight realized what a beautiful sport swimming is and it got him through high school.
Nicholas Fainlight loves everything about swimming. He loves how smooth and fluid it is. Just like baseball, swimming allows you to keep your body and mind in sync with one another. Swimming is a personal sport but a team sport at the same time. Fainlight loves being in the water and thinking about how to be as streamlined as possible. The smallest technical things can make or break a swimmer, and he is fascinated by this. Swimming is a sport that pushes you to work harder to be faster than the person next to you. Fainlight likes to use this drive to get better throughout all aspects of his life.
Sports are very important to one’s development, as Nicholas Fainlight learned in a class about associating, leading, and serving. In this class, he learned that athletics allows a kid to learn at an early age whether he or she is a leading personality or an aiding personality. Sports allow kids to build camaraderie at a young age and also build respect for adults. When a young person joins a sports team, he or she is given people to look up to and a team to go to for support. Athletic kids can also learn that there is not one way to do things right.
Nicholas Fainlight believes that the most important thing to get out of athletics is confidence. As a young child, he was quiet and shy, but he was able to relax once he got into baseball. From then on, he enjoyed sports as a way to stay active and to be around people. He remains passionate about swimming and also golf as a hobby.