Marathon Training Guide FAQ
Sections
Marathon Training
Marathon Training for Beginners
----------------------------
from marathonguide.com
----------------------------
 |
Welcome to Mike & Steve's Marathon Training Guide |
 |
|
Steve: veteran - 57 marathons |
Stretching & Cross Training |
Mike - marathon runner & author |
|
Stretching.
Stretching
is an
integral
part of
your
training
routine.
Stretching
your leg
muscles
after a
run will
help you
retain
flexibility
and
reduce
the
lactic
acid
build-up.
The
purpose
of
stretching
after
your run
is to
keep
muscles
supple,
increase
the
range of
motion
of
joints,
increase
the
blood
flow to
muscles
and
prevent
injuries.
Stretching
should
be done
for at
least 7
to 10
minutes.
Here are some basic stretches you should be doing after each run. |
||
 |
Calf Stretch: Lean forward against a support as shown and bend the forward leg. You should feel the stretch in your calf muscles. |
 |
Full leg stretch: - this is a great stretch for the hamstrings and the muscles along the back of your legs. |
 |
Quadriceps stretch: This is easier to do if you support yourself with one hand while you lift the leg to be stretched as shown in the photo. |
|
More stretching exercises can be found on this page
|
|
|
Swimming and biking are great cross training activities. Swimming is good because it is a full body exercise that does not stress the bone structure. However doing laps in a pool can get kind of boring. Running in the water (Aqua jogging) is another alternative. Cycling is a great exercise for using different leg muscles, and standing on the pedals to climb hills will definitely give those quadriceps a good workout. Try to get out at least once a week for a 1 to 2 hour ride. Walking is often neglected by runners, but this is really a good way to stretch out the legs. You need to go at a brisk pace, and swing your arms at the same time. Walking the day after your long run is very beneficial.
|
|
Cross
training refers to other aerobic exercising you
can do as part of your overall training. Cross
training has many benefits for runners. Running
tends to strengthen a particular set of muscles
resulting in a major imbalance in the muscular
make-up of your legs. This can make you more
susceptible to certain types of injury.
Quadriceps especially can get neglected. |
If You Like The Marathon Training Guide... Please Tell A Friend! We value your privacy - this email is not retained! |
Useful Links & Info
|
Track your marathon training with a customized training logbook. Includes a day-by-day marathon training schedule specific to the marathon date you select. |
Previous Articles
Getting Started - Thoughts on Deciding to Run a Marathon
Ways to improve your overall marathon time