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Come chiunque può allenarsi per una maratona a piedi

by | Oct 15, 2020 | Maratona | 182 comments

Una maratona suona intimidatorio, ma che rende solo la possibilità di completare uno ancora più attraente, e impressionante.

Non devi essere un atleta per allenarti e completare una maratona. Si può anche essere in sovrappeso, out-of-forma, e una patata divano a tutto intorno. Tutto ciò di cui hai bisogno è determinazione e volontà di attenersi al tuo programma di allenamento.

Fatti su una maratona a piedi

Una maratona è di 26,2 miglia, e spesso sono riservati ai corridori. Tuttavia, molte maratone e mezze maratone (13 miglia) stanno cominciando ad accogliere anche gli escursionisti. Controlla gli eventi nella tua zona che consentono agli escursionisti di partecipare.

Primi passi

Probabilmente avete sentito che si dovrebbe verificare con il medico prima di iniziare un programma di fitness, e che il consiglio è particolarmente importante quando l’allenamento per un evento così a lunga distanza. Camminare per lunghe distanze può mettere enormi quantità di sforzo sul tuo corpo, in particolare se sei relativamente fuori forma. È importante parlare con il medico del tuo programma di esercizi e di eventuali problemi di salute che hai prima di iniziare.

Dopo aver ottenuto l’approvazione del medico, avrai bisogno di scarpe e vestiti comodi. Non lesinare sulle scarpe – questo non è il momento di prendere un paio presso il tuo discount locale. Hai bisogno di una scarpa che si adatta bene e che fornisce un buon supporto e che è progettato per camminare. Prova la scarpa nel pomeriggio, quando i tuoi piedi sono probabilmente i più grandi della giornata, e indossa gli stessi tipi di calzini in cui camminerai.

Infine, avrai bisogno di un contapassi. È possibile ottenere uno semplice che conta solo i passaggi per circa 5-10 dollari, oppure si può pagare fino a 50 dollari o più per un modello più complesso. Indipendentemente da quello che si sceglie, è necessario monitorare la distanza ogni giorno a piedi.

Quanto è lontano?

Anche se sei fuori forma, sarai in grado di seguire un programma di allenamento maratona se ti concedi il tempo di lavorare fino alle distanze più lunghe. Per la tua prima settimana a piedi, pianifica di camminare cinque giorni a una distanza confortevole ogni giorno. Molti escursionisti hanno in programma di riposare un giorno del fine settimana e un giorno della settimana. Il tuo giorno di camminata nel fine settimana diventerà alla fine il tuo giorno di camminata a lunga distanza.

Supponiamo che tu sia in grado di fare solo un miglio comodamente per la prima settimana. La tua seconda settimana potrebbe essere così.

Lunedi: 1 miglio – Martedì: 1 miglio – Mercoledì: 1 miglio – Giovedì: Riposo : Venerdì: 1 miglio – Sabato: 1,5 a 2 miglia – Domenica: Riposo

Aumenterai gradualmente le tue passeggiate nei giorni feriali e la tua passeggiata nel fine settimana fino a quando cammini per circa tre o sei miglia nei giorni feriali e fino a 18-20 miglia nel tuo giorno di lunga distanza.

Evitare lesioni

La cosa più importante che puoi fare per evitare lesioni è aumentare gradualmente la distanza. Una volta stabilito quale distanza sei inizialmente a tuo agio a camminare, dovresti aumentare la distanza settimanale di non più del 10% alla volta. Quindi, se completi cinque miglia la tua prima settimana, nella tua seconda settimana dovresti completare non più di cinque miglia e mezzo. La settimana successiva, completerai non più di sei miglia, e così via.

Un’altra tecnica per evitare lesioni è lasciarsi il tempo di allungarsi, riscaldarsi e raffreddarsi. Allungare i muscoli prevenerà lesioni, così come iniziare le tue passeggiate a un ritmo più lento e aumentare lentamente la velocità fino a raggiungere il tuo ritmo di camminata. Rallentare alla fine della tua passeggiata aiuterà il tuo corpo ad adattarsi alla riduzione dello sforzo e aiuterà a ridurre il dolore muscolare.

Altri suggerimenti per il successo

Rimanere ben idratati mentre si cammina. Questo è particolarmente importante nella stagione calda e nei vostri giorni di lunga distanza, ma si dovrebbe sviluppare l’abitudine di portare un po ‘d’acqua con voi.

Nei vostri giorni a lunga distanza, prendere uno spuntino di alta qualità lungo. Noci e uvetta sono facili da trasportare e forniscono una rapida spinta di energia per quelle lunghe passeggiate.

Prendi in considerazione la possibilità di percorrere una mezza maratona (circa tredici miglia) quando sei in grado di camminare per dieci miglia relativamente facilmente nei tuoi giorni di lunga distanza. La maggior parte delle maratone e delle mezze maratone hanno limiti di tempo, quindi più avanti nel tuo allenamento dovrai considerare la tua velocità e la tua distanza per assicurarti di poter finire entro il tempo assegnato. Ti darà l’opportunità di vedere come il tuo corpo reagisce alle esigenze di una maratona, e avrai l’esperienza e il successo per continuare a motivarti attraverso il tuo allenamento.

Il grande giorno

Riduci la durata delle tue passeggiate da due a tre settimane prima della data della maratona o della mezza maratona. Le tue passeggiate nei giorni feriali dovrebbero scendere a tre o quattro miglia ciascuna, e le tue passeggiate nel fine settimana dovrebbero essere ridotte a circa dodici miglia ciascuna per una maratona completa. Il tuo corpo avrà bisogno di tempo per riposare prima di tentare l’intera distanza.

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