They assume most walkers have an adequate mileage base of at least 20 miles a week and have been walking regularly for at least 6 months. There are three sets based on the current fitness level of the participant. The beginner schedule assumes that the walker is doing a couple of days of other exercise as well as the walking.
This brings us to the second principle of training, specificity. This means that to walk a long distance you need to train by walking long distances. You cannot swim for hours and hope to walk a marathon; you need to train specific muscle and physiological fitness.
You will walk a faster and more comfortable marathon if you can walk at least 5 days per week. Some bodies and heads will not allow that and need to do other forms of exercise such as cycling or aerobics a couple of days per week. One of the most important changes you need to make is for the body to be able to have enough fuel to cover the distance. Whether you walk or run, it takes about calories to finish the marathon.
Calories come from two major sources carbohydrates and fats. Your body can store about — calories of carbohydrates with the liver, blood and muscle storage sites. The good news is that everyone has adequate fat stores to fuel for distances far beyond the marathon.
The trick is for the body to be able to access those stores and to be able to continue to use them throughout the marathon. For fat to be burned for fuel, there needs to be carbohydrates available as well.
Those are both gained by long slow walking. What does slow mean in terms of training? Resist the current temptation to do every walk at marathon pace. The long walks should be 1 — 2 minutes per mile slower than the projected marathon pace. How do you find your projected marathon pace? From tests of walkers in the marathon clinics, we have found you can make a prediction from a timed one mile walk test.
Warm up, walk an accurately measured mile ie: on a track , check your heart rate at the end. Most of the clinic walkers completed the marathon 2 minutes per mile slower than the test. Those that trained 1 — 2 minutes per mile slower than that on their long walks felt much better both on their long walks and during the marathon.
Videos are characterized by vlog-like check-ins over the course of a very slow, On average, these walks take about 10 hours or more, depending on how many snack, bathroom, and stretch breaks you take on the way. Videos with hashtags like iwalkedamarathon and marathonwalk now have over millions of views.
Lindsay Stevens, 25, one of the first users to post a walking marathon on the app, tells Bustle that she felt inspired by how people were using their free time in quarantine.
On a walk with her sister, the idea of walking a marathon came up and they decided to commit to it, despite feeling entirely unprepared. Feeling inspired? Here's everything you need to know about hitting the pavement from some of TikTok's most viral marathon walkers. First, establish that you have no injuries or medical issues that make extreme fitness challenges dangerous.
For more information about the minute mile click here. More and more new walkers and runners are jumping into the sport of walking in order to live a more healthy lifestyle.
Since you will more likely be out on the marathon racecourse for a longer period of time when compared to runners, you will need to pack some type of snack for the race. At a minimum, you should probably aim to consume about 30 grams of carbohydrates an hour while walking your marathon race. For a quick reference chart on the marathon, fueling check out my fueling guide for marathons here — the ultimate marathon fueling guide.
For a complete review of energy gels, I personally tested click here — Energy Gel Review. Most walkers should be able to walk a marathon in 8 hours with proper training.
In order to complete a marathon in 8 hours, you must keep an average pace of minutes a mile minutes a kilometer. Two factors to determine whether or not you will be able to walk a marathon in eight hours is your current fitness level and your weekly volume of walking.
The easiest way to determine how fast is by attempting to walk 1 mile 1 kilometer within those time constraints. The short answer is no, however, you need to consider two things before you attempt to walk a marathon without training:. Before you start doing any type of training you need to assess how long it takes you to walk 3 miles at a moderate walking pace.
Why does this matter? Casual walking to the water cooler, around the office, down the street to grab some lunch are usually walked at a much slower pace and at irregular intervals. These casual walking miles which are not cumulative do not reflect a true marathon race environment. A walker could get away with walking only 1.
Again, as I said before, casual walking is not the same thing as paced walking. At a bare minimum, you should set aside three days a week to train for your marathon. During an week marathon training cycle, you need to plan on setting aside about 5.
All of this assumes you do the right things before, during and after your event. But what are the "right things" that will speed your marathon recovery? The surest way to avoid the post-marathon blues is to train adequately for the distance you'll be covering. That means building up to at least a few to mile walks; the last of these no closer than two, but preferably three weeks before your marathon. If you only get up to 15 miles or so, chances are you'll finish the race, but you can probably expect to be sore or even injured afterwards.
You really do need to get those long walks in to strengthen your joints and to teach your body to burn fat instead of carbohydrates during the marathon. Having said that, it's not necessary—or advisable—to walk longer than 20 miles in training.
Some walkers figure that doing 23 or 24 miles in training will help them to build confidence. Maybe so, but every mile you walk over 20 in training increases your likelihood of injury and adds to your recovery time. Ultra-long training walks also are more likely to slow down your marathon pace than they are to improve it. Rest assured, if you can make it through 20 in training you'll make it through In addition to building endurance and helping you to learn your marathon pace, and mile walks are where you'll teach yourself to eat and drink on the go.
Much of the soreness you feel after a long event is due to dehydration and carbohydrate depletion. So you'll have to get your stomach used to taking in about 8 ounces of fluid every 15 minutes on average , as well as getting your gut used to tolerating sports drinks or Power Gels to avoid carbohydrate depletion.
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