Weather To Run

Weather to Run

by Nick Yasinosky

Prepare Well, Finish Strong

PRE - MARATHON TRAINING

If you have never run a marathon before give yourself plenty of time to prepare. Start by slowly building a quality base that is not too aggressive with reasonable and achievable goals. Base training is just as necessary as your peak training and should not be overlooked or neglected.

During this phase the body will adapt to building endurance, increasing strength in your muscles, and allow the connective tissue to begin the neurological response needed for what you are looking to achieve. If you approach this section too fast or just go into training, you can open up the possibility of getting injured and decrease your efforts for training further. The idea of building a quality base training program will allow you to gauge your level of intensity not only for speed but for distance as well. The goal is to improve and increase the overall effectiveness of your entire training cycle.

Photo by Filip Mroz

When you feel comfortable with where you are in the base training, then we would move on to the next phase of harder and faster running. Try different combinations of running, like running hills, tempo runs, distance runs, or sprints, just to name a few. Focus on any weakness that you may have. What area do you feel that you are not so strong in? Work your running gait and any possible muscular imbalances. If you are able to build a training program that will exceed the marathon that you have in mind, then you will be “over prepared” sort of speak and will over succeed.

Give each of your workouts a purpose or different focus either with a visual or auditory distraction. Make the workouts fun!

POST - MARATHON TRAINING

For the first few days after your race, allow yourself to completely rest, meaning do nothing at all. Allow your body to recover fully; take hot baths, book massages. This will increase blood flow (vasodilation) and speed up recovery. Keep up on a high carbohydrate caloric intake to regulate and restore the depleted glycogen levels. It is also essential to keep the water intake up as we get dehydrated from running such long distances. All of these procedures will help expedite the recovery process.

By the end of the week and the beginning of the next, start back with a brisk walk and of jog using maybe 50-60 percent

of your max. If anything starts to present itself negatively, stop immediately. The body may not be able to endure this demand just yet. Most of the time mentally we think that we are ready to go back to training when in actuality physically we are not. We don’t have to “work through it” or have the mindset of “no pain no gain.” Pain is the first defense indicator that our body sends out that something is wrong. We do not want pain ever! We want all of our systems working together like a welloiled machine.

Photo by Martins Zemlickis

The main focus of implementing these protocols is to have the mind, body, and spirit all heal so we can look forward to the next exciting goal.

Nick Yasinosky, ISSA CFT, is a certified fitness professional with over 20 years experience in competitive bodybuilding and the fitness industry. Contact Nick to achieve your personalized fitness goals at nickyaz77@gmail.com and follow him at www.Instagram.com/nick_yasinosky.

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