TIPS AND GUIDE TO WOMEN TRAINING FOR A MARATHON
BY COACH MIGUEL LOPEZ
Marathon training shouldn't be such a big problem for people especially for women. In fact, women athletes are usually much better in distance running because of their superior resistance to fatigue, their tenacity to endure pain, and their higher body fat levels that are needed for distance running.
One thing you have to keep in mind, though, when you decide to do marathon is commitment. You have to commit to the training. , the discipline of logging in the miles. and keep focused on the positive benefits this will bring to your whole being. Below is the basic guide on how beginners, especially women, can train for a marathon and still have a life.
BY COACH MIGUEL LOPEZ
Marathon training shouldn't be such a big problem for people especially for women. In fact, women athletes are usually much better in distance running because of their superior resistance to fatigue, their tenacity to endure pain, and their higher body fat levels that are needed for distance running.
One thing you have to keep in mind, though, when you decide to do marathon is commitment. You have to commit to the training. , the discipline of logging in the miles. and keep focused on the positive benefits this will bring to your whole being. Below is the basic guide on how beginners, especially women, can train for a marathon and still have a life.
ON PREGNANCY
- The menstrual cycle of women may affect certain physiological functions during running. Running may reduce the duration of the menstrual cycle and it may also prevent ovulation.
- It would be best to consult with your gynecologist before engaging in high intensity training.
- On the other hand, running can definitely improve the blood flow to the fetus, thus enabling moms to have a healthier baby.
- Babies of mother who have been fit and have been consistently working out before and during their pregnancies were healthier and weighed heavier.
- Training program for pregnant women should be monitored regularly and should be done in an appropriate level to avoid any discomfort or difficulty.
ON DIET /NUTRITION
- Have a balanced diet. Women are likely to sweat more than men, drinking a lot of water is advised.
- Women runners should take note of their calcium and iron intakes as women are likely to have stress fractures and menstrual dysfunction. A low intake of red meat may be a contributing factor for menstrual irregularities.
- Avoid cigarette smoking, consumption of carbonated drinks, and alcoholic beverages. These will increase your chances of being calcium and iron-deficient hence, weakening your whole body.
ON TRAINING
- Training consistently (3-4x a week) can definitely make your first marathon experience very pleasant one.
- Start thinking of doing a marathon if you have 1-2 years of consistent running on your "running resume."
- Alternate moderate/hard days with easy or rest days so you can recover faster.
- Running fast will burn more calories than most non-running activities.
- An aerobic training that consists of hill repeats and intervals can give you more speed and strength without the side effects of taking chemical drugs.
- Training in the morning is advised since it is safer for women to run in the daylight and allows them to focus on other things the rest of the day.
- Doing strength training will help strengthen bones and eliminate the chances of stress fractures and low bone density.