A Marathon…

needs time. Sporting talent, motor skills and innate endurance are important components of having succes on a long distance of a marathon. But even more important is: solid training.

-          Take your Time: Who sees a Marathon as a short – term goal for himself, will probably fail at this project.  You can compare a too meager training and a lightning diet because both cause a thinning oft he body. Also the injury risk increases and the whole plan won’t come true. The concept from point zero to run a marathon can only work if you have  desire, physical conditions and, above all, time for a long-term preparation. A marathon can be easily change to a frustrating experience and a hell on tour.

-          Go to the Doctor: Everyone who is a beginning Runner of a Marathon should do a physical examination before he starts with his training. It helps to rule out any hazards to your health. Safety and Health take precedence.

-          Seek acvice: After the checkup from the doctor you have to go to a sports shop, if possible a special store for running equipment. There you get the right look for a perfect shoe. Because it is not the size of your feet that decides which shoe you have to take. It is more about the orthopedic conditions. A false position of your feet can only noticed by a expert in these shops. In the last resort, a flase position of your feet should be corrected by shoe inserts for sports. Functional apperal completes the outfit and helps to guard yourself for a cold.

-          Selective Training: While top athletes need 8 – 12 weeks time of scheduling for a marathon, a beginning runner requires even more time. He must increase his attraction and amount of training slowly and pin up his goals not too early. In many cases a preperation for a marathon of 6 – 8 months is not enough. A beginning runner should schedule one year of preperation.

-          Take care of your body: Everybody can run, but many of us have to learn the sportive running. Joints, muscles and sinews must be adapted to the pressure. The effort of the training should be increased uninteruppted, but easy and step by step.

-          Pollute but also regenerate: In relation to training science, regeneration is a key factor for beeing succesful. Less training often stands for a higher effect of effort. If the work challenges the body strongly or a common cold spreads – leave your running shoes. Runner should not force themself to go for run – just because a training schedule rules that you run on day X or day Y. Who has no desire to go running should stay at home because the body does know why he do not want to run.

-          Train smart: A training schedule can be useful. Every beginner should first listen to his inside and control his training accordingly. Breaks are no disgrace for beginners. The more the body gets used to running the shorter the breaks will be.

-          The Intention comes closer: If the Marathon approaches after efficient preperation, it makes sense to test your fitness. The basis is done. It would be profitable to create an individual training schedule.  Depending on the standart of performance a 10 KM-Run or a Half-marathon could give you information about your current condition. Who do not struggle at the distance of the half-marathon is well preperated  for  the whole distance oft he marathon.

Briefly Tips

-          Two couple of shoes are better than one. A good running shoe endure a distance of 800 – 1000 KM. After that it should replaced by a new one at any case. It makes sense to have two shoes and wear them variantly. This gives the absorbability of the shoe’s  a break and time for regeneration. It also helps that the feet are not charged.

-          The weather conditions and the temperature in autumn are convenient for runners. Therefore runners prefer to run a marathon in autumn than in spring. Wait till autumn if you fail with your training in winter.

-          Do not mind the money: Functional clothing and espacially the shoes must be from high qualitiy. You should follow the motto: quality comes first. Do not skimp on quality.

-          Stay yourself and pay attention to your body:  If you train with people together, you should listen to your body. You should run your own tempo.

Take a break: Even if you have stress at your work or going tob e sick, it would be better if you pause for some time.