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What to consider for your first marathon? 

Being confined to the walls of our homes or apartments is something that is new for all of us. While this period may seem unnerving to some of us, what if we just took a moment to appreciate some of the good things that have resulted from this lockdown period. We can finally do all the things that we have been “too busy to do” , like spending time with our families, learning that new skill that we’ve always wanted to learn, setting new fitness goals, and being able to come out of this scary situation prepared (somewhat) to face anything! What will come out of the current situation, nobody knows! Let us instead focus on what we can control for now- being the best version of ourselves!

During this period, you may have asked yourself the question, “how to work out from home without any equipment?”. Well, the good news is that there are plenty of exercises that do not require the use of any equipment. We won’t dive into that just yet. Another option for you would be to start running. Running is a versatile sport and exercise that almost anyone can get into. Why not take it a step further and set yourself a lockdown challenge of running a marathon? WHY NOT RIGHT!?

If your lockdown goal is to start training for your first ever marathon, you have come to the right place. Let us take you through the ins-and-outs of preparing for this.

What to consider for your first marathon?

  • Don’t waste any more time, start training now!
    Use this time to begin your training. Training for a marathon requires adequate planning and preparation, so let’s start one step at a time. We recommend reaching out to a professional trainer or a friend who has competed in a marathon previously. They will give you key guidance and advice. Train for at least 16 weeks before you attempt to run your first full marathon. Apart from the mental preparation and working on improving your running mechanics, your marathon training will encompass two major areas of fitness – building endurance and strengthening. 
  • Building Endurance
    
This should be every long-distance runner's mantra! Building endurance is a key component of your training program for a long-distance run such as a marathon. It takes time and commitment. However, once you get started on this, you’ll be surprised at how quickly you’ll start to see progress and improvements in your stamina. Soon enough, you’ll find that a distance you once found challenging, become much easier.

  • Strengthening
    "Wait, I’m supposed to do something other than running to train for a marathon!?". Yes, supplementing you running with strength work will only help you become a better runner, reduce your likelihood of getting injured and make you feel great all-round. That being said, you don’t necessarily need to become a gym-rat in order to work on your strength training as a runner. Strength workouts at home for beginners would typically incorporate movements that target your core, legs and glutes! A few examples would be planks, bodyweight squats, stationary lunges, back extensions and glute bridges - these are also great exercises for beginners to lose weight at home.

Recovery is your best friend

At some point during your training, you will experience leg pain after exercise or even muscle soreness. It’s part of the process, so do not let that throw you off.

If you’ve ever wondered why legs pain after exercise, it’s because your muscles have worked harder than they're used to, just in a different way. This causes microscopic damage to your muscle fibers, resulting in muscle soreness. Fear not, as this type of muscle stiffness is normal, doesn't last long, and is a sign of your improving fitness.

Here are some home remedies for leg calf pain and soreness experienced after a long run.

  • Foam Rolling
    
According to research, foam rolling regularly can decrease exercise fatigue, and reduce your likelihood of being sore in the first place.
  • Static Stretching
    
These can help release tension in tight muscles. Stretch until you feel a slight pull and then hold that position for about a minute. Repeat the stretch several times until you feel the tension leave your muscles.
  • Hydration
    
Loss of electrolytes is one of the main reasons of sore calf muscles. Therefore, it is advisable to increase your consumption of fluids in order to get relief from sore muscles.
  • Recover with SPRYNG Active Compression Solution
    Recover within the convenience of your home in just 15 minutes . Improved circulation and increased oxygenation to your muscles are some of the benefits that come with using Spryng Active Compression Solution . It is a scientifically proven way to help you recover faster and better than ever before.

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