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What is a Marathon?
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A Marathon. | Credit: n1fd.org | Source: Google[/caption]
The official distance of a marathon is 26.2 miles (or 42.195 kilometers). Every year, millions of people across the world watch and run in what has become one of the most famous and renowned races in history.
The first recorded marathon was run by a messenger named Pheidippides from the Battle of Marathon to Athens to proclaim the Greek triumph over the Persians in ancient Greece. It is said that he passed away shortly after breaking the news, and that the contemporary marathon was created in his honor.
At the Olympic Games of 1896 in Athens, the distance was set at 40 kilometers, making it the first official marathon. When the race was held in London in 1908, the course was lengthened so that it terminated in front of the royal box at Windsor Castle, making the official distance 26.2 miles.
The marathon has since gone global, with hundreds of events taking place annually across all continents. The Boston Marathon, the London Marathon, the New York City Marathon, the Berlin Marathon, and the Tokyo Marathon are among the most renowned of all marathons.
Why run a marathon?
There are several ways in which a marathon can improve your health, fitness, and general well-being. You could wish to run a marathon for the following reasons:- To put yourself to the test. A marathon is a difficult race to run. Dedication, self-control, and persistence are needed. It challenges you in ways you never thought possible, both physically and intellectually. The joy and sense of success you might feel after finishing a marathon are unrivaled.
- For the sake of your health. Running a marathon has numerous health benefits, including those for the heart, muscles, bones, immune system, blood pressure, cholesterol, risk of chronic disease, and emotional well-being.
- In order to have fun. Participating in a marathon is an enjoyable activity. Running is a great way to go outside, socialize, learn about other cultures, and connect with like-minded people. Running can also be used as a means of travel, charity fundraising, and partying.
- In order for you to succeed. You can get where you want to go in life and in your career by training for and running a marathon. You can challenge yourself to finish in a certain amount of time, run at a certain pace, or meet the requirements for another competition. Running can be used for self-improvement, uplifting others, and personal expression.
How to train for a Marathon?
Running a marathon requires significant preparation. Months of regular, progressively harder training are required to increase one's stamina, speed, strength, and self-assurance. How you should prepare for a marathon depends on a wide variety of factors, including your current fitness level, the amount of time you have, your desired pace, your injury history, your nutritional and hydration needs, and the weather on race day. There are, however, some general rules that most marathon training plans follow:- Base mileage: This is what your training is built on. The weekly sum of miles run at a slow to moderate pace. Improving your aerobic capacity and endurance requires a gradual increase in your base mileage over time.
- Running a long distance: This is the most important workout you'll do all year. It's the farthest distance you run each week at a slow to moderate pace. The best way to get ready for running 26.2 miles is to progressively increase your long run mileage leading up to race day.
- Speed work is the fun part of your workouts. Training at a higher intensity and/or for longer distances each week. Training with a focus on speed can boost your aerobic capacity, lactate threshold, running economy, and self-assurance.
- Recovery and rest are the training's binding agent. To recover from the mental and physical strain of training, many athletes recommend taking a few days off from running or engaging in other low-intensity sports. Overtraining, injury, and burnout can be avoided if you build adequate rest and recuperation into your training schedule.
Some marathon training plans
You may find a variety of marathon training plans in various print and digital media. Some of them are created by professionals or coaches with extensive background in running or coaching marathons. Some are based on studies or techniques that have been shown to be effective for numerous runners. Your marathon training schedule should be tailored to your specific needs, goals, and lifestyle. However, if you want to run a marathon, here are some of the best and most widely used training plans:- Hal Higdon’s Marathon Training Plans: Hal Higdon is a seasoned runner, coach, and author who has penned numerous works on the subject of marathon training. Free marathon training regimens ranging from beginner to experienced and from 5 to 3 hours are available on his website. His ideas have helped hundreds of runners realize their potential and complete their first marathon.
Half marathon training plan by Hal Higdon | Credit: Pinterest[/caption]
- Runner's World Marathon Training Plans: Runner's World is a well-known website and magazine that writes about all parts of running and marathons. A variety of free and paid marathon training plans (from novice to elite, from sub-6 hours to sub-2:30 hours) are available on their website. Their programs are all-encompassing, adaptable, and engaging; they feature guidance from professionals and personal interaction with coaches.
- Jack Daniels' Marathon Training Plans: Jack Daniels is a well-known coach, exercise physiologist, and author who has coached numerous Olympic and world-class athletes. His well-known VDOT system, in which runners are given a score depending on their present fitness and race performance, is described in detail in Daniels' Running Formula.
Jack Daniels' Marathon Training Plan. | Credit: Pinterest[/caption]
And if you want to run a marathon in under five hours or under two hours and ten minutes, his book has a training plan for you. His strategies are well-thought-out and methodical, with specific goals in mind for each runner.
- The Hansons Marathon Method is a revolutionary approach to marathon training created by the Hansons-Brooks Distance Project, a professional running team coached by Keith and Kevin Hanson. Some of the commonly held beliefs about marathon training are questioned in their book Hansons Marathon Method, such as the necessity of a 20-mile long run or a high-mileage week.
Who are some examples of successful Marathoners?
Running a marathon is an amazing achievement that deserves recognition and celebration. Here are some examples of successful marathoners who followed different training plans and achieved their goals:1. Kelvin Kiptum:
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Kelvin Kiptum. | Credit: Runnersworld[/caption]
Kelvin Kiptum of Kenya shattered the world record at the Chicago Marathon, running 2:00:35 and breaking the previous mark of 2:01:09 set by Eliud Kipchoge in Berlin last year.
Kiptum, 23, was running in only his third marathon. As he did in his first two, he ran the second half of the race faster than the first. He ran 1:00:48 for the first half and 59:47 for the second.
2. Eliud Kipchoge:
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Eliud Kipchoge made history | Credit: markingthespot.com[/caption]
With a time of 2 hours, 1 minute, and 39 seconds, Eliud Kipchoge held the world record for the marathon before Kiptum broke the record. He also set a record by finishing the INEOS 1:59 Challenge marathon in under two hours. Currently, he is in Kenya working with coach Patrick Sang and the NN Running Team.
There are long runs (up to 25 miles), tempo runs (up to 15 miles), interval sessions (up to 12 x 1 mile), hill repeats (up to 15 x 400 meters), fartlek runs (up to 20 x one minute), recovery runs (up to 10 miles), cross-training (cycling or swimming), strength training (core exercises), and rest days included in his training plan.
3. Shalane Flanagan:
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NYC Marathon Winner Shalane Flanagan | Credit: WBUR[/caption]
The 2017 New York City Marathon was won by Shalane Flanagan, the first American woman to do it in 40 years. She also competed in and won silver in the 10,000-meter event at the 2008 Olympics. Bowerman Track Club in Oregon, where she practices with coach Jerry Schumacher.
Her weekly training plan consists of a moderate 100 miles, including a 22-mile long run, a 12-mile tempo run, an 8-mile interval session, a 10-mile hill workout, an 8-mile recovery run, an elliptical workout, a weight or plyometrics session, and a day of rest.
4. Meb Keflezighi:
[caption id="" align="aligncenter" width="652"]5. Des Linden:
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Des Linden. | Credit: SB Nation | Source: Google[/caption]
Des Linden is the first American woman to win the Boston Marathon since 1985. She also works with coaches Keith and Kevin Hanson of Michigan's Hansons-Brooks Distance Project.
Her training plan includes long runs (up to 16 miles), tempo runs (up to 10 miles), interval workouts (up to 12 x 800m), recovery runs (up to 8 miles), cross-training (cycling or strength training), and rest days, for a total of roughly 120 miles per week.
These are but a few of the many methods that runners use to prepare for marathons. Websites like Runner's World and MarathonGuide.com feature profiles and examples of other accomplished marathon runners. You can also watch documentaries like "Spirit of the Marathon" and "Brittany Runs a Marathon" to learn more about the sport of marathon running.
