How fast run marathon

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These habits may help you release muscle tension and lower your heart and breathing rate, which can improve your overall performance. If you need to lose weight, now is the time. Less weight makes it easier for you to carry your body as you run. Stay hydrated. Include fresh vegetables, fruit, and healthy fats in your diet. Eat complex carbs and lean protein. Limit or completely ditch processed, sugary foods. Use high-intensity training techniques to boost your performance.

Do speed training a maximum of once per week, since these types of workouts have the potential to cause injury. A sample interval workout consists of a warmup jog for 10 minutes, followed by 2 to 5 minutes of high-intensity running. Follow this with an equal time of low- to moderate-intensity running. Repeat this interval 4 to 6 times, followed by a minute cooldown.

This high-intensity workout alternates between second bursts of intense activity followed by 10 seconds of rest.

Repeat for a minimum of 8 rounds. Run at a tempo pace , which is a bit slower than your race pace, for a few minutes. Then run at an easy pace for the same amount of time. Repeat several times, gradually increasing the time of each tempo pace cycle to at least 20 minutes. Train using hills that have the same length and incline as those in the racecourse.

Run as hard as you can while going up hills, and slowly jog back down. Running hills in your training will build speed, develop lower body strength, and boost cardiorespiratory endurance.

Improve your stride frequency to build speed. Use a pedometer or stride tracking device to increase your steps per minute, or consider a fitness app. Allow yourself at least 12 weeks to train. Give yourself more time when possible. Work hard and push yourself to your full potential while respecting your limitations.

Adjust your goals and training schedule if you feel you need to alter the intensity. Avoid burnout by giving yourself one full day of rest each week. Believe in yourself, and enjoy preparing for the marathon as much as the race itself. Several factors contribute to the average time it takes a person to run one mile. While there are ways to determine an average based on age or sex….

A new study tested out thin- and padded-soled running shoes on 12 men who jogged at fast and slower speeds. It found that the more-cushioned shoes…. Preparation is key for runners of any caliber and what you eat may minimize fatigue and speed up recovery.

With this tool, you exert pressure through the apparatus, while rolling it up and down against a sore muscle. For tough-to-reach areas, like your feet or back, rolling them against a golf ball or tennis ball can do the trick. While you can accomplish pain relief with a foam roller at home, a massage therapist can often push your muscles further than you would on your own. A sports massage is not a relaxing massage, but it is designed to break up knots. It may hurt a little bit in the process, so communicate with your massage therapist if something hurts too much.

Look for a professional who has earned a certificate in sports massage therapy, but if you find yourself sore or bruised three days after a massage, find another practitioner. If you are sick above your neck — a head cold, sinus infection or allergies — you can most likely run and be fine. Get better first, then be on your way. Not sure if you feel up to it? Run a half mile. When training for a marathon, you are certain to have your days of soreness and fatigue.

A lot of small pains and soreness can be resolved with rest, ice, compression and elevation. Use the acronym R. Taking time off may make you anxious and worried about hitting your goals, but your top priority should be to get to the starting line healthy.

If that means taking two or three days off to rest a sore hip or a turned ankle, so be it. Tendonitis is the inflammation of a tendon, which is what attaches bone to muscle. Tendonosis is more extensive damage to that tendon. These injuries can happen almost anywhere in the lower body for runners, but common spots are hips and feet. If you have either of these you will feel a dull ache, especially when you try to move the affected joint. The Fix: Since these injuries are caused by overuse, rest can help.

So can strengthening the muscles in the affected area so they place less stress on the tendon. Tendonosis typically requires longer periods of rest and may end your training.

If you try to run through it, tendonosis can often lead to a stress fracture. Stress fractures occur when a muscle is so fatigued it stops absorbing the stress that running puts on your body.

Instead, that job is sent to the bones. With too much stress, the bone fractures a little. For runners, stress fractures can happen anywhere along the lower body, from your pelvis down to your feet. They are much more common in women, especially if they are not menstruating, said Dr.

Stress fractures will cause localized pain when you run and sometimes when you walk. They are often caused by running too much without sufficient rest, increasing intensity too quickly or running on a hard surface, like concrete. The Fix: Rest. No way around it, said Weber. Stress fractures require significant time off and will end your training. It will cause pain under your knee that is difficult to pinpoint and can feel worse after sitting for a prolonged period of time.

It can also be caused by weak muscles in your thighs or tightness in the hamstring or calves. The Fix: Stretching can help lengthen your hamstrings and calves. Strength training exercises for the quads and hamstrings can also help. Sometimes called IT-band syndrome for short, iliotibial band syndrome is an inflammation of the ligament that runs from your thigh to your shin. The Fix: Rest, along with stretching or strengthening the hips, quadriceps and gluteous muscles can help.

Try the one-legged hip raise! Running on an angled street can create an imbalance between your legs that causes your IT band to stretch, causing this syndrome. Take your runs to flatter ground. Plantar fasciitis is a common foot pain caused by inflammation in the band of tissue that connects your heel to your toes. If the underside of your foot screams when you take your first morning steps, you have most likely developed plantar fasciitis.

The Fix: Stretching your feet will usually help. You can also wear a splint at night to keep your foot stretched as you sleep. Compression socks can also contribute when they add too much pressure to your toes. The Fix: Affected toenails eventually fall off, so be patient. In the meantime, find better-fitting shoes. See a podiatrist or physician for advice. Blisters can happen as a result of poorly fitting shoes. They can also occur when you start to increase your speed or distance.

Vlahovic says to leave the outer skin of the blister on because it protects the raw skin underneath. You can also apply lubricant like Body Glide to your feet before running.

Medical tape can also help. Jen A. Miller is the author of "Running: A Love Story. Twitter: byJenAMiller. How to Set a Goal Do you want to set a personal record or just finish? Get More Running Tips From Well Our weekly email for runners delivers practical tips, expert advice, exclusive content and a bit of motivation to your inbox to help you on your running journey.

Your email address Sign up now. October 30, Training for the Marathon on 1. Strength Training Strength training is an essential part of training for a time-based marathon.

Build Muscle Efficiently It can be hard to find the time to lift weights when you are already running four or six days a week. One-Legged Hip Raise This exercise strengthens the gluteus medius muscle around your hips to increase your lateral stability, preventing hip injuries from the constant pounding of the road. One-Legged Hip Raise A good exercise to strengthen your glutes, abdominals and lower back.

Deadlift and Front Raise This is a great all-in-one exercise that engages your lower back, hips, shoulders and upper back. Deadlift and Front Raise This exercise targets your lower back, hamstrings, biceps and triceps. Knee Tucks The previous exercises strengthen the muscles that support running, but this one directly works the muscles used when you run. Knee Tucks This challenging exercise builds your hip and abdominal muscles.

Try it: 1. Straighten up to a standing position, pulling the dumbbell up over your head. Repeat times. Lateral Lunges Lunges strengthen the gluteus medius, the muscle along the outside of your hip.