best training plan

NOTE: Before beginning an exercise program or sport always consult your general practitioner or a doctor.MarathonThe marathon is a long distance endurance race with an official distance of 42.195 kilometers (26 miles and 385 yards), that is usually run as a road race. The marathon was one of the original modern Olympic events in 1896, though the distance did not become standardized until the 20th century. More than 500 marathons are held all over the world every year, the majority of competitors being recreational athletes.Half Marathon

The half marathon, as the name suggests is a marathon runner of long duration, which is half the distance of a marathon 13.1094 21.0975 kilometers (miles). In recent years, the half marathon has been reported as the fastest growing type of race.

Marathon Training

The marathon season is almost upon us again and runners everywhere develop training programs to get ready for the race. The main point of the training is to prepare your body to ensure that it is used for the type of application to be placed on it during the race, while ensuring that there is no injury.The answer to run a successful marathon is to ensure that you are ready, this means not only a result of a training plan, but also to ensure the efficiency of your movement is the best. This will ensure that you do not develop lesions, or at least help to prevent injuries, while ensuring optimal performance of the race.Marathon Training PlanThe ideal time to train for a marathon is 16 weeks before the marathonThe best way to plan your trip in this period are:• Decide the pace goal and to ensure that the 10th week, you run it.• Carry out 3 times a week• Make a strength and flexibility training example yoga exercise twice a week and / or the basic training and strength.• Get on the bike - ascending cardio result of the impact, but weak once a week• You have a full day of rest• Gradually increase the number of miles you run, you should try to be running 17-20 miles Six weeks before the marathon• Keep two short runs during the week. Do not run long on a Sunday morning.• The long-term must be tapered down to shorter runs during the four weeks before the marathon. Within two weeks, it should be small runs.A global week should look like this:Sunday - stretching, massage / TPT (Trigger Point Therapy)Tuesday - Short RunWednesday - Strength and flexibility trainingThursday - Short RunFriday - Strength and FlexibilitySaturday - Bike for 1 hour - low impact cardioSunday - Long Run.Dynamic stretching of the lower limbs - Warm up your raceTo ensure that to prevent injuries that are dynamic leg stretches before running sessions, these cover the hamstrings, calves and quadriceps and ensure the tension is released, the stretching should continue until the movement feels free and not there is tension in the muscles.• Pelvic Incline - to loosen the hips• Hamstring Stretch dynamic• Figure of Eight extensible• Walking Lunges• High Step LungesStretching exercises - cool down after the raceStretching exercise to warm down after your workout helps to relieve tension and pain and prevent injuries.• lengthening the hamstrings• Stretch calf• Backstretch• Quad stretch

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What are altered biomechanics?

Biomechanics modified for the joints of the lower limbs is when the pelvis, knee and ankle are not in proper alignment during movement. This is due to poor posture leads to muscle tension, joint stiffness and muscle power. Poor posture, often from long hours sitting at a desk, and also leads to heart muscle becomes weak and lower air conditioning. These muscles are the main muscles used in the race. When they are not properly activated, other muscles such as the back, hamstrings and calves then too large, because of this, the core muscles are not working properly or efficiently and injury is likely to occur.

What is a biomechanical assessment?

A biomechanical evaluation is an evaluation of the alignment of the pelvis, lower limbs and the position of the body during the movement. distance running training This assessment includes the control muscle balance and range of angular movement between the pelvis.
joints and segments of the foot and leg. Having a biomechanical evaluation with a physical therapist at the beginning of your training will ensure that problems are identified and addressed in order to enjoy a successful marathon.