Running a marathon is a challenging feat that requires endurance, discipline, and proper training. To maximize your performance and minimize the risk of injury, it is crucial to adopt an evidence-based approach to your training and race strategy. In this article, we will explore the most effective ways to run a marathon, based on scientific research and expert recommendations.
Building Endurance and Preventing Injury with Evidence-Based Training Techniques
The key to running a successful marathon is proper training. This involves gradually increasing your mileage over several months, incorporating strength and flexibility exercises, and getting adequate rest and recovery. Here are some evidence-based tips for marathon training:
- Gradual mileage increase: Research has shown that gradually increasing your weekly mileage by no more than 10% is an effective way to reduce the risk of injury and improve endurance (1). It is recommended to aim for a weekly mileage of at least 30-40 miles before running a marathon……….
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