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October 12, Strength Training Strength training is an essential part of training for a time-based marathon. You will run faster and reduce risk of injury with just a few basic exercises. Build Muscle Efficiently It can be hard to caht the time to lift weights when you are already running four or six days a week.

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October 12, Strength Training Strength training is an essential part of training for a time-based marathon.

How to Pick a Time Goal

You will run faster and reduce risk of injury with just a few basic exercises. Build Muscle Efficiently It can be hard to find sey time lest lift weights when you are already running four eexy six days a week. However, by targeting the muscles that you use for running, strength training can help you run faster. Also, strengthening the parts of your body that support your running can help keep injuries at bay. One-Legged Hip Raise A good exercise to strengthen your glutes, abdominals and lower back.

Try it! 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.

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Knee Tucks The exercises strengthen the muscles that support running, but this one directly works the muscles used when you run. This exercise will give you an extra burst of power with every stride. Knee Tucks This challenging exercise builds your hip and abdominal muscles. Strengthening your core with this exercise will stabilize your body and keep your body upright as you run. Try it: 1. Hold the dumbbell with both hands and let it hang between your legs.

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Keep your back straight and your head up. 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. When you strengthen this region, you keep your hips strong and, hopefully, uninjured. Stand with your feet shoulder width apart, with your hands oets your hips. Step out to the right with your right foot and shift your body weight over the right leg. Squat down until your knee makes a 90 degree angle.

Keep your back straight. Bring your right leg back to the center and repeat on left side. You need your brain to get you there too.

There are three mental exercises you sexyy try during your training. Try them all. Then you can figure out which works best to help you get your mind off your pain and the distance you still have to run.

First, brace yourself. Embrace the fact that you will probably feel uncomfortable, perhaps even suffer a bit.

You want to expect your body to struggle to perform well. Next, think positive.

How to Pick a Time Goal

As you run, try to catch or stay in contact with a runner ahead of you or maintain a specific pace. Train Your Brain Some mental exercises to help get you through your run.

How to Eat Training for a marathon is indeed a to eat more, but be sure to be smart about how you fuel yourself. However, feeling hungry all the time als the need for a dietary change. Some favorites? Clementines, homemade applesauce, dates covered in dark chocolate, pickles, feta cheese and dry-roasted, salted peanuts.

Your support matters.

It is not uncommon to gain weight while training for a marathon. Eat Whole When you are training for a marathon, you need high-quality nutrition.

Eating too much and eating the wrong foods can lead to bloat and weight gain. This means eating fats, such as butter, red meat, dark meat chicken with the skin, coconut oil and olive oil, which will help you feel full. Processed foods that strip out fat typically replace them with things like sugar, which leave you hungry for more.

Check your sweat rate. Weigh yourself before and after a long run and calculate the difference to determine how much weight you lost in fluid. Then, make sure to take in that many ounces of fluids martahon the next run. As the weather changes, so too does your sweat rate, so adjust your fluids appropriately as the weather gets hotter or cooler. More Tips on How to Diet.