How can I improve my endurance for a marathon?
October 24, 2023 | 20,00 EUR | answered by Norbert Sauer
Dear Doctor,
My name is Jessica Heuser and I am planning to run my first marathon in six months. I am already training regularly and have steadily increased my running distance over the past few months. However, I can feel that my endurance is not yet sufficient to handle the full distance. I am worried that I might reach my limits during the marathon and therefore wonder how I can effectively improve my endurance.
Currently, I run three to four times a week, covering distances between 5 and 15 kilometers. I try to vary my pace and incorporate interval training to improve my performance. Nevertheless, I feel that my endurance is still not enough to successfully complete a marathon.
I would like to know from you which specific exercises or training methods could help me improve my endurance. Are there certain running techniques I should practice or special nutrition recommendations that could enhance my performance? I am willing to adjust my training routine and take additional measures to reach my goal.
Thank you in advance for your support and advice. I look forward to hearing from you and am eager to hear your recommendations on how I can increase my endurance for the marathon.
Sincerely,
Jessica Heuser
Dear Mrs. Heuser,
Thank you for your inquiry and your interest in improving your endurance for the upcoming marathon. It's great to hear that you are already training regularly and preparing for the event. With the right approach and some targeted measures, you can definitely increase your endurance and prepare optimally for the marathon.
First and foremost, it is important that you gradually increase your training to improve your endurance. It's good that you are already running three to four times a week, but you could also increase the number of runs or the duration of the runs to further challenge your body. It would be wise to schedule a long run each week, gradually increasing the distance to gradually approach the marathon distance.
In addition to your regular running sessions, you could also incorporate specific training methods such as "tempo training" or interval runs. In tempo training, you run faster than your normal pace for short intervals to improve your speed and endurance. Interval runs are short, intense runs with recovery periods in between, which also help improve your performance.
Proper nutrition also plays an important role in increasing your endurance. A balanced diet with sufficient carbohydrates, proteins, and healthy fats is crucial to provide your body with energy and support recovery after training. It is also important to drink enough water to regulate your fluid balance and prevent dehydration.
Furthermore, make sure to incorporate enough rest periods into your training to allow your body the necessary recovery. Sleep is also an important factor for your recovery and performance. Try to get enough sleep to prepare your body optimally for the marathon.
In summary, the combination of continuous training, specific training methods, a balanced diet, and sufficient rest and recovery will help you improve your endurance for the marathon. Stay motivated, don't give up, and be patient, as increasing your endurance takes time and commitment.
I wish you success in your training and your upcoming marathon. If you have any further questions or need additional support, I am happy to help.
Best regards,
Norbert Sauer, Sports Medicine Specialist
