Quote (Jordo @ Nov 6 2014 02:05am)
Serious Marathon runner here... hard to say exactly what to give you advice on but a few general things:
- You can run every day of the week (with one rest day) but vary your runs from day-to-day. Slower long run one day, short interval run one day, hill training one day, fartleks one day, etc. This will keep you from getting injured and will build your endurance/speed/running all around.
- Focus on keeping your heart rate low. Buying my GPS watch with heart rate monitor was a great investment for me.
- Music for me is a must. It keeps me pumped up and distracts me from pain/fatigue.
- Stretching/warmup is very important. I stretch for about 15 minutes before a run and do a brief warmup before getting into my regular speed, and stretch for another 15 after the race. Also if you are doing a race, do your static stretches 30 mins or so prior to the race (I usually do them at home) and then do some dynamic warmup/stretches right before the race. This combo has proven to be great for me.
- Hydrate, hydrate, hydrate. Not just on race/run day but the day before too. This allows me to run 15km+ with no water required. On the day before a marathon or race day, I usually drink anywhere from 20-30L of water, lots of bananas (carbs), and at minimum 3000+ calories.
- If you are going on a longer run 15km+, figure out what works best for you in terms of snacks/supplements during the race. I usually take a gu energy gel at the 10-12km mark on runs, and then 17-19km mark. I simply burn off too much to continue without a proper pace.
If you are looking for specifics hit me up, I have quite a bit of experience.
that's retarded...
When I was prepping for my marathon I was drinking 6-8 L of water a day, and peeing every 20 minutes...