Daily training runs done at easier paces at about 60-70 % of maximum heart rate are the staple of long distance running. These are the runs which help build up the aerobic base required for running longer than at least 2 hours. Running such a humongous distance every week can put a lot of strain on the body, especially lower body. Hence a shoe with considerable cushioning and decent stack height is paramount.
Below is given a link for shoes for daily runs -
Speed building cannot be ignored even for marathon distance. Speed workouts help develop the glutes and hamstring muscles and strengthening the overall body.
Speed workouts can be incorporated in form of speed intervals (e.g. n x 400 meters) or in the form of threshold/ tempo runs which are essential in raising the lactic threshold level, which is a prerequisite for maintaining higher speeds for longer stretches of time.
below is given a link for lightweight shoes for high speed workouts
While training for a marathon, one cannot expect to gain the required stamina by running every single day without any thought nor by running the same distance at the same pace in each session.
An ideal marathon plan consists of 12- 16 weeks, depending on the experience level of the runner. No single workout in a week is similar to the previous workout. Variety is the key.
Some days call for long, slow runs to build stamina and some days demand sheer speed. Depending on the run, the feet might require added cushioning for pounding the pavement and might be longing for the feather- weight on faster days.
Running a marathon distance is easier said than done but with a little bit of smart work the process can be made fun and more importantly injury- free. Sure everyone can buy a pair of running shoes and head out of house and start running. But within a few minutes you'll be found panting on the sidewalk or worse limping your way back.
One might ask so what should I be doing to incorporate marathon training in the daily regimen without an overwhelming uproar in your work, social, personal life.
Daily training runs done at easier paces at about 60-70 % of maximum heart rate are the staple of long distance running. These are the runs...
