If you want to jump on the marathon bandwagon and you are worried about not having time to train, don’t panic. Marathon running requires mental as well as physical strength and can be both exciting and terrifying at the same time.
FitCircle expert shares 5 important tips to prepare you for the long run without adding on to your busy schedule.
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Pen down your routine: Penning down your daily routine on paper will help you manage your overloaded schedule and figure out how to fit in time for training. You can prioritise the important daily tasks and multitask training with your other to do’s for the day. Example Get in your mileage and training running laps while your kids play at the park
Work out in the morning: For time strapped professionals, once your day starts it is a downhill battle to motivate and find time for training after an 8-9 hour work day. Getting up early in the morning and running will not only ensure you don’t miss out on your daily training but will also give you that extra energy to tackle that long day ahead. Add variety to your training. Add short interval runs, Sprints and long runs.
Monitor your diet: Monitoring your health is vital to your training programme. If you don’t have all the time in the day to follow nutrition plans, calorie intake or physical activity, take the help of technology to manage your daily health. Wearable technology and health apps are upcoming alternatives that help you track your lifestyle and maintain good health.
High Intensity Interval Workouts: High Intensity Interval Training (HIIT) is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. It is the best way to increase your stamina and race speed. These workouts are shorter on the clock and more effective in achieving the desired results.
Rest: It is important to let your body recover even if you do not train much! An overstressed and tired body causes mental fatigue and further hinders your training. Try alternate day Hard and Easy training, have 3 quality sessions and 2 easy sessions in the week, on easy days do stretches and 1 compulsory rest day. Remember, It is rest that makes you stronger, because it is the rest that allows the muscles that you have broken down to heal and recover.