If you decided to participate in the sporting event on the long distance, prepare that it is much more rigid and more difficult than the training of the winner, than the marathon which is coming you. If you are aimed at the victory, you need only to train and follow some instructions.
Instruction
1. Run every day. The body has to ""get used"" to run. Certainly, it is impossible to run every day with the maximum return, however it is necessary to support the tone. Even small jog for 30-40 minutes every day will allow muscles to be in shape as well as to you.
2. Run with weighting compounds. That the marathon seemed you the easy entertainment, complicate trainings. Buy several small weights on legs. Even 2 kilograms on each leg - are already good. You will be able more quickly to pump up muscles and when in day of the marathon you run without weights, you will have the flight impression, and not races at all.
3. Overcome the full length of the distance. If the marathon is planned long, you shouldn't run quickly, but Pomala. Plan to yourself the route and completely overcome it. Your body has to get used to the forthcoming race. It is one of the keys to success.
4. Eat properly. Quickly to build muscles of legs, you need the correct diet. Eat as much as possible protein that is useful for muscles. Calories are necessary for force. But if you run less than one hour a day, it is better to refuse calories, otherwise you receive the excess weight which will only become the burden, but not the help.
5. Sleep well. It too not less important requirement for the victory. Trainings exhaust the organism and to be restored and be in the tone, it needs at least the eight-hour dream. Otherwise you risk to reach competitions harmonious and tightened, but absolutely powerless.