Filling Up Your Marathon Medal Display – Training Basics for Success
Are you training for your first marathon and imagining what it will be like to win your first medal? Keeping your eye on that medal can be a great motivator but before you pick a spot for your marathon medal display, you need to commit to your training. Whether running a marathon is a personal challenge or to support your favorite charity, training for a marathon takes a lot of hard work and dedication.
You must be willing to challenge yourself to get out there and run. Regardless of how tired your legs are from your last run, it’s important to train properly to successfully complete your first marathon. You need to start early and be prepared for the long haul. Also, don’t forget to consult with your physician before beginning any physical training program. Here are four primary elements to prepare you for your first marathon and help get you across the finish line.
Build up Your Base Mileage
This is the foundation of training for aspiring marathoners. The goal is to build up to a weekly distance of 50 miles. Keep in mind this isn’t going to happen in a few weeks. It should take 4 months to work up to that weekly goal and you should run consistent base mileage for at least a year before embarking on a marathon training program.
As a beginning marathoner, you should start at a distance you are comfortable with and add additional miles each week. This increase should be 10% of the previous week’s total. You should run three to five times a week. Most of these runs should be at a pace where you are not overexerted and can comfortably conduct a conversation.
Boost Your Endurance
The next level of training is to include a weekly long run. You should do this run about every 7 – 10 days and increase the distance by a mile or two every week. After three weeks, decrease the distance by a couple of miles to prevent overtaxing your body and risking an injury that would derail your training. For example, if you start out with a 10-mile run the first week, then run 12 miles the next week and 14 miles the week after that, drop it back to 12 miles on the next run. You can pump it back up to 14 miles after that and continue this pattern until you hit your goal.
Most marathon training programs include a peak distance of 20 miles for the weekly long run. These runs should be at a substantially lower pace than daily runs to let your body adjust to longer distances, build your confidence and allow your body to burn fat for fuel. Because a marathon is 26.2 miles, you’re probably wondering why your long runs aren’t the same distance during training. On race day, your body will be in peak condition. That, along with the crowd and your adrenaline, will keep you going through those final miles
While this training element is optional, It can increase your aerobic capacity and make your slower runs feel almost effortless. The two most common types of speed work are intervals and tempos. Intervals are a set of repetitions of a specific, short distance run at a substantially faster pace than usual, with recovery jogs in between. For example, you could run a mile at a fast pace, the do a slow jog for 5 minutes and repeat. Tempos are longer runs, typically 4 -10 miles and run at a challenging but sustainable pace. This will teach your body and mind to endure a faster pace for a longer period of time.
Rest and Recharge
Rest days are an important part of marathon training. By not running, your muscles get a chance to recover and it will allow you to avoid becoming burnt out mentally. If you want to remain active during rest days, you can walk, hike, swim, do yoga or other low impact activities. Rest days can also help protect against injury. Two to three weeks prior to the marathon, reduce the length and difficulty of your runs significantly to allow your body to rest up for race day.
Marathon Medal Display
As a beginning marathoner, it’s a great achievement just to complete your first race. Of course, the ultimate goal is to win your first medal and, when you do, you’ll want to show it off. A marathon medal display case is a great way to do that. Once you win that first medal, you’ll want to run different marathons and win more medals. The best way to showcase those medals is with a marathon medal display rack.
Medal Awards Rack has the perfect solution for all your marathon medal display needs. Our medal display collection was built with competitors and champions in mind. It will allow you to show off your proudest moments, which is something all of us deserve to do. Visit our shop or contact us today to find the perfect display for your marathon medals.