How to Train for a Marathon

Named for the length of run a Greek messenger took between Marathon and Athens Greece to warn of Persian invaders, a marathon is just over 26 miles long. Running a marathon is one of the toughest physical strains a human can put their body through. Due to the great physical demand, knowing how to train for a marathon properly and effectively is the key to success. Marathon runner and expert Dave Campbell suggests beginning this training regimen at least five months before the date of the marathon.

Difficulty: Moderately Challenging

Instructions

1. Complete several runs a week where you run at a consistent speed for ten minutes or more. This will boost endurance of the lungs and legs.

2. 
    
   Pool

   Increase lung capacity by swimming at least once a week.

3. Perform runs for speed once or twice a week. Do this by running fairly hard for three to six minutes at a time and resting for a couple of minutes in between. Continue this pattern until you are beat.

4. 
    
   Cycling

   Strengthen your leg muscles by cycling on days you do not run.

5. Run for distance once a week. Start by adding a few miles more to your run than you would do typically. Within a month of the marathon you should be running for 20 miles or three and a half hours. This is the best way to raise endurance levels.

Tips & Warnings

• Do not work through the pain. This can result in injury. Before proceeding to train for a marathon check with a physician.

Resources

• LiveStrong
• eHow Health & Fitness Guide

[4dogday]

on 5/7/2009 Good tips for training for a marathon.