Practical guide to help you prepare for a marathon

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Before starting your training, it is important to make sure that you are ready to run a marathon. You should have been running regularly for at least 2 years, have run several competitive half marathons, trained at least 3 times a week for a long time, and be ready to run 4 times a week.

Here are some key sessions that you can include in your marathon training plan:

1. Start early: It is important to start training early for a marathon. You should give yourself at least 12 weeks to prepare, but ideally, you should start training 6 months before the race. 

2. Fundamental endurance: This session involves running at a comfortable pace for a long period of time. This will help you develop your endurance and get used to running for long periods of time.

3. Long run with specific marathon pace: This session involves running a long distance at a specific pace that you plan to run during the marathon. This will help you get used to running at this pace for long periods of time.

4. Hill and muscle strengthening session: This session involves running on hills and doing muscle strengthening exercises to help you develop your strength and endurance.

5. VMA, 5 km pace, 10 km pace: These sessions involve running at faster paces to help you develop your speed and endurance.

6. Cross-training: This session involves doing other physical activities, such as swimming or cycling, to help you develop your endurance and avoid injuries.

7. Gradually increase distance: You should not try to run a marathon right away. You should start with shorter distances and gradually increase the distance you run each week. 

8. Pay attention to your diet: You should eat a healthy and balanced diet to help you prepare for your marathon. You should eat plenty of fruits and vegetables, lean proteins, and complex carbohydrates. 

9. Stay well hydrated: You should drink plenty of water to help you stay hydrated during your training and race. 

10. Get enough rest: It is important to get enough rest during your training to avoid injury and fatigue. You should get enough sleep and take regular rest days. 

11. Train on different terrains: You should train on different terrains to prepare for your marathon. You should run on roads, trails, and tracks to get used to different types of terrain. 

12. Invest in a good pair of running shoes: You should invest in a good pair of running shoes to help you avoid injuries and run more comfortably.

Finally, it is important to eat well and get enough sleep during your training. You should eat a healthy and balanced diet, drink plenty of water, and get enough rest to avoid injuries and fatigue.

Sources

Personal practice and on Running Addict.

Training plan to run a half-marathon

 

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Training plan to run a half-marathon. 

Here is a 12-week training plan.

This training plan is designed to help you achieve a time below 2 hours on the distance of 21.1 km.

Four phases:

Phase 1 (weeks 1-4): 

This phase is intended to help you prepare for the intensive training to come. 

You should only train three or four days a week for the first four weeks and let your body recover on the other days. 

Never plan to run more than two days in a row. 

Phase 2 (weeks 5-8): 

This phase is intended to help you increase your endurance. 

You should be able to run 10 km in less than 60 minutes or 5 km in less than 28 minutes before starting this phase. 

Phase 3 (weeks 9-10): 

This phase is intended to help you improve your speed. 

You should be able to run 10 km in less than 55 minutes or 5 km in less than 25 minutes before starting this phase. 

Phase 4 (weeks 11-12): 

This phase is intended to help you prepare for the race. 

You should be able to run 10 km in less than 50 minutes or 5 km in less than 23 minutes before starting this phase.

Training plan for 21 km

Week 1: 

Run 3 times for 30 minutes at a moderate pace. 

Rest for 1 day between each run. 

Stretch before and after each run.

Week 2: 

Run 4 times for 35 minutes at a moderate pace. 

Rest for 1 day between each run. 

Stretch before and after each run.

Week 3: 

Run 4 times for 40 minutes at a moderate pace. 

Rest for 1 day between each run. 

Increase the intensity of one run to a fast pace for 10 minutes. 

Stretch before and after each run.

Week 4: 

Run 4 times for 45 minutes at a moderate pace. 

Rest for 1 day between each run. 

Increase the intensity of one run to a fast pace for 15 minutes. 

Stretch before and after each run.

Week 5: 

Run 4 times for 50 minutes at a moderate pace. 

Rest for 1 day between each run. 

Increase the intensity of one run to a fast pace for 20 minutes. 

Stretch before and after each run.

Week 6: 

Run 4 times for 55 minutes at a moderate pace. 

Rest for 1 day between each run. 

Increase the intensity of one run to a fast pace for 25 minutes. 

Stretch before and after each run.

Week 7: 

Run 4 times for 60 minutes at a moderate pace. 

Rest for 1 day between each run. 

Increase the intensity of one run to a fast pace for 30 minutes. 

Stretch before and after each run.

Week 8: 

Run 3 times for 60 minutes at a moderate pace. 

Rest for 2 days between each run. 

Stretch before and after each run.

Week 9: 

Run 2 times for 60 minutes at a moderate pace. 

Rest for 2 days between each run. 

Stretch before and after each run.

Week 10: 

Run 1 time for 60 minutes at a moderate pace. 

Rest for 3 days. 

Stretch before and after the run.

Week 11: 

Run 1 time for 30 minutes at a moderate pace. 

Rest for 4 days. 

Stretch before and after the run.

Week 12: 

Run the 21 km race at your best pace. 

Enjoy the challenge and the achievement.

Sources

Personal practice and on Garmin.com.

Why should you drink when running?

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Hydration is a crucial aspect of running that should not be overlooked. Proper hydration is your best ally to improve your performance, prevent muscle cramps and fatigue, and promote muscle recovery.

The body loses fluids through sweat to regulate body temperature, and this process is accentuated during exercise. When you run, your body works hard to fuel your muscles and maintain a steady pace, which requires a constant supply of water and electrolytes. If you don’t replenish these fluids as you go, you risk becoming dehydrated. Dehydration can lead to a whole host of negative consequences, including muscle cramps, fatigue, and decreased performance. In extreme cases, it can even be dangerous with risks of dizziness.

It is recommended to drink at least 250 ml of water per hour of running, or more, depending on your personal needs. It should also be noted that hydration needs vary from athlete to athlete, so it’s important to experiment and find what works best for you. One way to do this is to weigh yourself before and after a run, then calculate the amount of water you lost through sweating. For every kilo of weight loss, you should aim to drink at least 1 liter of water to replenish fluids.

There are many options for staying hydrated during a run, including water, sparkling water, sports drinks, and energy drinks. In general, it’s best to stick to water or a low-sugar sports drink, as they will help you rehydrate without adding calories or sugar to your diet.

In summary, hydration is a key element for optimal performance in running. It’s important to drink enough water before, during, and after exercise to avoid dehydration and its negative consequences.

Sources

Personal practice and on lessecretsducoureur.com, conseils-courseapied.com, drhenry.org.

Improve your maximum sprint speed

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To improve your maximum sprint speed, it is important to strengthen the fast muscle fibers and improve neuromuscular coordination. The lower muscles, such as the quadriceps, hamstrings, calves, and glutes, are the most used during running. 

To improve your maximum sprint speed, you can follow the following steps:

Define a training program: Before starting to sprint, you need to warm up by combining some jogging with dynamic stretching, before moving on to running exercises. To start, do a few laps of jogging at a comfortable pace. Then, you can alternate jogging and sprinting: run at a moderate pace for 10 meters, then sprint for 50 meters. This is an excellent exercise to get used to speed changes. The tempo change improves your “burst speed”, which is crucial for your sprint effort.

Improve your technique: 

To sprint faster, you need to improve your sprint technique. This can be achieved by performing running exercises that can help you develop the skills that will allow you to reach your maximum speed.

Optimize your performance: 

To optimize your performance, you can work on your maximum speed and improve your sprint mechanics. By being powerful and strong, you will naturally develop an optimal step amplitude that will allow you to combine power and length.

Sources

Personal practice and on widermag.com

How to improve your breathing while jogging?

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Jogging is an excellent exercise for improving cardiovascular and respiratory health. However, it can be difficult to maintain regular breathing during exercise. Here are some tips to improve your breathing while jogging:

Breathe through your nose: 

Breathing through your nose allows you to filter and warm the air before it reaches your lungs. This can help prevent respiratory irritation and maintain regular breathing.

Breathe deeply: 

Try to breathe deeply using your diaphragm rather than your chest. This increases the amount of air you inhale and more efficiently oxygenates your body.

Breathe regularly: 

Try to maintain a regular breathing rhythm throughout your jog. This can help prevent shortness of breath and maintain regular breathing.

Take breaks: 

If you have trouble maintaining regular breathing during your jog, try taking regular breaks to catch your breath. This can help prevent shortness of breath and maintain regular breathing.

Train: 

The more you run, the more your body adapts to the effort and the more regular your breathing becomes. Try to run regularly to improve your breathing during exercise.

By following these tips, you should be able to improve your breathing while jogging. Remember to consult a doctor before starting an exercise program if you have health problems.

Sources

Personal practice and on salomon.com/fr-fr/stories-guides/trail-running/advice-how-breathe-while-running.

The Importance of Flexibility for Running

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If you’re a passionate runner, you probably already know that flexibility is a key element of your running training. But do you truly understand why? In this article, we’ll explore the benefits of flexibility for runners, including how it can enhance your performance, prevent injuries, and optimize your running technique.

1. Flexibility to Improve Running Performance

A flexible body allows for greater range of motion, resulting in a more efficient stride and better running economy. Flexibility can also help maintain a high running cadence, which is particularly valuable during long-distance races. A study published in the Journal of Strength and Conditioning Research found that runners who incorporated flexibility exercises into their training significantly improved their performance.

2. Flexibility for Injury Prevention

Another major advantage of flexibility is injury prevention. A flexible body is less prone to muscle tension and imbalances that can lead to injuries. By elongating the muscles, flexibility ensures better force distribution throughout the body, thus reducing the risk of injuries. A literature review published in the British Journal of Sports Medicine even concluded that flexibility exercises can reduce injury risk in runners by 50%.

3. Flexibility to Optimize Running Technique

Flexibility also plays a crucial role in optimizing running technique. Improved flexibility helps maintain an efficient stride and reduces stress on the joints. Additionally, it can help correct certain running bad habits, such as overstriding and heel striking.

4. Flexibility for Post-Run Recovery

Flexibility is essential for recovery after a good running session. It helps release muscle tension and increases blood circulation. These two factors accelerate recovery and alleviate post-workout soreness.

In summary, incorporating flexibility exercises into your training routine can help improve performance, prevent injuries, and optimize your running technique. So don’t forget to dedicate time to stretching and flexibility for more enjoyable and effective runs.

Sources

Personal practice and on Aspiration Running - The Importance of Flexibility for Running

The Run Walk Run Method: For More Efficient and Safer Running.

 

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The Run Walk Run method, introduced in the 1980s by American athlete and coach Jeff Galloway, has become one of the most famous and effective training programs for both beginner and experienced runners. Here are the key advantages of this approach:

1. Reduced Risk of Injury

Alternating between running and walking allows muscles and tendons to gradually adapt to distance and terrain. This is particularly beneficial for mountain running and trail running, where conditions can vary significantly.

Reduced recovery time between training sessions helps prevent overtraining.

2. Improved Performance

Walking breaks are used to change pace and allow the body to recharge. This significantly impacts overall training efficiency.

The endorphins released during these breaks help reduce mental and physical stress, enhancing mental energy during the run.

3. Fatigue Management

Splitting the run into intervals makes the effort more mentally bearable.

The Run Walk Run method allows for energy dosing and gradual resumption after a period of rest or rehabilitation.

4. Energy Preservation

Walking is used as a strategy to run longer and achieve better times over longer distances.

Precisely planning each session optimizes energy and improves efficiency.

In summary, the Run Walk Run method is a powerful tool for runners of all levels. Whether you’re a beginner or an experienced runner, it offers tangible benefits for improving performance and reducing the risk of injury. 

Sources

Personal practice and on:

The Run Walk Run Method - Garmin Blog  

Improving Your Running: Planning Your Run Walk Run Strategy 3

How to Use the Run-Walk-Run Method - RunPage Blog

Life style: The 7 benefits of walking.

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1. Walking helps you burn calories, which can help you maintain or lose weight.

Your actual calorie expenditure depends on factors such as walking speed, distance traveled, terrain and your weight.

2. Walking strengthens the heart.

Walking at least 30 minutes a day, five days a week, reduces your risk of coronary heart disease.

Increasing the duration or distance of your daily walk can further reduce this risk.

3. Walking reduces blood sugar levels.

A short walk after meals can help lower your blood sugar levels.

Studies have shown that a 15-minute walk after each meal improves blood sugar levels.

4. Walking soothes joint pain.

Walking protects joints, especially knees and hips, by strengthening the muscles that support them.

It can also reduce pain in people with arthritis.

5. Walking boosts immunity.

Walking can reduce your risk of colds or flu.

One study showed that adults who walked at a moderate pace for 30 to 45 minutes a day had fewer and fewer upper respiratory infections.

6. Walking increases energy.

Going for a walk when you're tired can be more effective at boosting your energy than a cup of coffee.

Walking increases the flow of oxygen in the body and stimulates stress hormones, such as cortisol and adrenaline.

7. Walking offers real psychological benefits.

Walking reduces stress.

It allows you to sleep better, to be in a good mood, to stimulate the imagination, to solve problems, to discover many landscapes, to reconnect with nature

Non-exhaustive list.

In summary, walking is simple, free and easy to integrate into your daily ritual.

Sources: personal practice and on 10 Benefits of Walking, Plus Safety Tips and More (healthline.com), Walking: Trim your waistline, improve your health - Mayo Clinic.

Life style: The Virtues of Forest Walking.

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Forest walking offers unsuspected health benefits for both physical and mental well-being. Let’s explore some scientifically proven advantages:

Healing Through Outdoor Walking:

Spending time in nature enhances experiential learning and real-world connections.

Forest walking reduces stress, anxiety, and depression while promoting mental well-being.

Unlike urban walking, the natural environment allows attention to rest and the brain to recharge.

1. Becoming a Superhuman Among Trees.

Trees emit frequencies similar to the “heartbeat of the Earth,” which has a calming effect.

Engaging in forest bathing connects us to this beneficial vibration.

2. Stress Reduction.

Just half an hour of slow forest walking lowers blood pressure and cortisol levels compared to urban walking.

Positive effects on the immune system are also observed.

3. Improved Physical and Mental Health.

Forest walking reduces blood pressure, negative thoughts, and promotes restful sleep.

It connects us to the present moment and strengthens the immune system.

In summary, the forest provides a natural remedy for our well-being. So put on your walking shoes and explore the beauty of trees.

Sources:

Personal practice and on:

The Unsuspected Benefits of Forest Walking (Backed by Science)

oservert.fr

Discover the Unsuspected Benefits of Forest Walking for Health and Well-Being

aspros-sante.fr

Forest Walking Reduces Stress – Center for Mindfulness 

centrepleineconscience.fr

The Benefits of Forest Walking - Amélie Verdebout

amelieverdebout.fr

7 Reasons to Walk in the Forest - Clairiere & Canopee

clairiereetcanopee.com

Life style: The Health Benefits of Running.

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Running is a physical activity with numerous health and well-being advantages. Let’s explore some of the positive effects of running:

1. Enhanced Athletic Performance.

Regular running floods your body with oxygen, allowing your muscles to efficiently utilize it. As a result, you experience increased energy levels and overall improved athletic performance.

Over time, running also enhances flexibility.

2. Stress Reduction.

Using running as a time to reflect is an excellent way to unwind and reduce stress.

Disconnecting from your busy life during a run stimulates creativity due to the extra oxygen in your system.

Additionally, running reduces the risk of hypertension over time.

3. Weight Loss.

Running burns calories, and interval training can be even more effective in calorie expenditure, even after your session ends.

4. Better Sleep Quality.

Regular running can significantly improve your sleep quality.

Consistent training leads to smoother transitions between different sleep phases.

5. Bone Health.

Running improves bone density and reduces the risk of conditions like osteoarthritis and osteoporosis.

Research indicates that just 15 minutes of running twice a week can decrease the risk of these diseases by 40%.

6. Cardiovascular Benefits.

Running strengthens the heart, enhances blood circulation, and boosts lung capacity.

It also contributes to a stronger immune system.

7. Muscle Strengthening.

Running engages the back, legs, and abdominal muscles gently, providing support to organs and joints.

Non-exhaustive list.

In summary, running is an effective way to enhance both physical and mental health.

Sources: personal practice and on the 10 biggest benefits of running (freeletics.com).