Many of running newcomers face the fear of marathon distance. It is because they haven’t run yet for long distances. If you want to run 26.2 miles long, a marathon, you should be prepared for hurdle racing, fast stepping, and long runs.
It is advised to participate in a half-marathon run before running a long marathon distance. Following types of running workout will help runners to win over the anxiety of long marathon distance:
1. Base Run
As the name suggests, a Base Run is one of the basic runs that a runner should work on. The runways are not long and are hurdle less. It is the opening workout just to stretch your muscles. You should use your natural pace for covering base runways. Periodic base running helps in improving aerobic capacity and running economy.
2. Progressive Races
Progressive runs are more like base runs with the stipulation of finishing it at a faster rate. The only difficulty added in it is that you will have to move your legs faster and with long paces. The more you run faster, the more time you will need to recover. At the beginning stages, it should be a bi-weekly practice at least.
Sprints are short distance races. There is a myth that sprints doesn’t help in covering marathon distance because they teach you for running on short paths. But the major benefit of sprinting is to build up muscle strength and posture so that you can run faster on longer paths.
4. Hill Climbing
Enough running on flat grounds! Try hill repeats. Select a hill and start running upwards to your destination. It suggested starting with small uphill running, and periodically, increasing it. The repeat running oh hills help in dealing with anxiety, stress, and pain tolerance capacity.
Hill runners should first warm up themselves by working on the base or progressive runs. And after completing such climbing, they should take a little rest. If a beginner level runner finds it difficult to run the hill in once, he or she can take rest in the middle of the run too. However, runners should avoid it.
In this run, you will require to reach your destination without any pause. The fartlek and interval runs are quite similar. There is no rule to follow in this race. You just need to focus on your speed. So, it’s more like fun than a workout.
6. Tempo Run
Tempo runways are long as well as challenging. The main motto of such runs is to increase your threshold so that you can run longer and faster. Not only the pace but also the speed is practiced in tempo runs. This way, runners become proficient in handling fatigues. It also helps in rhythmic your breath with your pace. And this practice helps in reducing possible injuries by making your feet and toes more adjustable.
So, once you start performing perfectly in tempo runs, you will be able to complete your marathon easily.