Techniques to Prepare Yourself Before Becoming a Pro Runner
Running a marathon is a life goal for many people something they want to conquer at least once. However, preparing your body, mind, and muscles to be truly ready is no easy task. Today, Stretch me Clinic shares professional tips to help you prepare for marathon training like a pro.
1. Heart and Lung Health Is Crucial
Having a strong cardiovascular and respiratory system helps improve your running time and reduces the risk of training-related injuries. Before you start running, you should see a doctor for a health check-up and consult about exercise programs suitable for your physical condition.
Cardiac and lung tests often come with specific requirements, such as fasting, avoiding intense exercise, and refraining from caffeine. These tests are quite sensitive, so proper preparation by the person being tested is essential.
2. Practice Runner’s Breathing Techniques
Breathing techniques for runners can be divided into three easy-to-practice methods:
- Deep diaphragmatic (belly) breathing
This is the best breathing technique for running, as air stays longer in the lower part of the lungs. It improves oxygen absorption, makes breathing easier, promotes relaxation, reduces fatigue, and allows you to run for longer periods. - Breathing through both the nose and mouth
This method helps relax the face. Keep your lips and cheeks relaxed while breathing to maximize oxygen intake. - Rhythmic breathing
Match your breathing rhythm to your running steps, such as inhaling for three steps and exhaling for three steps (a 3:3 pattern). You may not be familiar with it at first, but with regular practice, this breathing style will greatly benefit your running.
3. Focus on Strengthening the Lower Body Muscles
Running is essentially a series of forward jumps, one leg at a time. Therefore, strengthening the lower body muscles in both legs is extremely important during training. This helps ensure balanced strength between both legs.
Recommended exercises include Reverse Lunges (stepping backward while lowering your body) and Bulgarian Split Squats, which are similar to squats but with one leg elevated behind you.
In addition to following a running schedule and controlling your breathing, muscle strength and flexibility are equally important. They help prevent running injuries and allow you to run more efficiently.
If you plan to run a marathon, it’s recommended to stretch your muscles regularly before and after training, or consult muscle-related concerns with specialists via LINE @stretchme or www.stretchme.studio.
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