How to run a marathon

“We have overcome,” were the words that Pheidippides, the legendary Greek character, once run 42 kilometers from the field of battle in the town of Marathon to Athens to give the good news: the Greeks succeeded in the war against the Persiansat the battle of Marathon.


His feat has been repeated countless times in the corridors of the world. The more experienced marathoners with a battery of tools and strategies that allow them to run similar distance and not die in the attempt, unlike Pheidippides who, after its42 km had already run two days prior to this distance – died, not by fatigue butbecause of the wounds that left him the war.


Steps to survive a marathon:


1 patience and training are the two key words to keep the steps of Pheidippides and leave victorious.


Marathon training plan | I am a marathon runner


2. travel Disfrutarel without thinking about the time to achieve is the recommendation of coach Fernando Díaz. For a runner who is preparing to run 42k for the first time should have minimum 8 months training, running between 3 and 5 km daily toreach 40 to 50 km per week.


3 take calmly the marathon, the day on which you run this distance for the first time the feeling is inexplicable, especially if it‘s a different country, then Fernando Díazadvice is to learn to handle the euphoria of that day, take the race calmly to avoidnerves to play you a trick or that emotion is such that you animes running at a ratedifferent from the one applied in the training.


4 having a guided workout. It is always recommended to add to the training of street racing and even halfmarathon, recommended coach Orlando Velásquez, whoguided training should consist of at least 16 weeks after a few months or a yearrunning. This training would have a first part of crosstraining consisting of: plyometrics, strengthening in the gym, swimming, spinning, in this way the muscles are prepared and the body wins resistance.


5 make the same old the day of the marathon. The morning before the marathonbreakfast of custom and dress up with a garment that has already been used in training, this is the advice of Velasquez to avoid surprises. When it comes to shoes for running the issue is slightly different, ideally using one pair is not worn and thatused during the days of training that were run long distances similar to the marathon.


If you dare to overcome your own limits and run this distance it is time to tie you shoes braids and start training