Personalized Marathon Training Plan Guide

Preparing for a marathon requires a systematic training plan. RunBox AI coach creates a customized 16-20 week marathon training plan based on your fitness level, goal time, and available training time.

Why Choose an AI-Customized Marathon Training Plan?

1. Personalized Assessment: Based on your running experience and fitness condition
2. Smart Adjustments: Training intensity optimizes automatically with progress
3. Scientific Pacing: Based on your target finish time
4. Injury Prevention: Reasonable intensity progression to avoid injuries

why do people feel especially uncomfortable in the first few minutes of running

Previously, some friends left comments in the article's comment section or sent private messages to Codoon, raising questions about issues they encountered while running. Now, Codoon is addressing some of the more common questions and welcomes everyone to continue raising their running-related questions in the comment section. Codoon will periodically respond to these questions.

Today, let's first answer the following 8 common questions.

Can you start running immediately after getting up in the morning?

It is recommended to start running 20-30 minutes after getting up. When you first wake up, your body is not fully awake, and sudden running can put too much strain on your heart. After washing up, do some simple stretches and warm-ups, and drink a small amount of a sugary beverage or supplement before starting. It's best not to run on an empty stomach.

How do you determine the most suitable time or distance for yourself when you start running?

Many beginner runners often start running very fast and then quickly exhaust their energy and stop. Therefore, it is recommended that beginners use time instead of distance as the measurement unit for running, about 20 minutes per session. Once you use time as a standard, it becomes easier to stabilize and avoid running too fast, which can prevent fatigue or breathlessness from stopping you. When you find running for 20 minutes easy, you can gradually increase the time by 5-minute increments.

What are some breathing techniques to make running easier?

To run comfortably for a long time, the most important thing is to adjust your pace and speed, and one way to do that is by adjusting your breathing. Different running speeds require different breathing techniques.

There are two breathing methods while running: one is to breathe only through the nose, and the other is to breathe through both the mouth and nose. At the beginning of a run or at a slower speed, the oxygen demand is low, and breathing through the nose alone can meet the oxygen requirement. When running for a longer time or at a faster speed, you should open your mouth to assist with breathing, relieving the pressure on the respiratory muscles.

Coordinate with your steps. The breathing rhythm should closely match your steps. Usually, the breathing rhythm for jogging is to inhale every 2-3 steps and exhale every 2-3 steps, maintaining an even and consistent breath, which makes running feel lighter.

Deep breathing. Many people do not pay attention to the depth of their breathing while running, so during prolonged exercise, they experience shortness of breath, leading to chest tightness and difficulty breathing. Some people focus on inhaling but often neglect the depth of exhaling. Deep breathing as much as possible can supply more oxygen to the body and delay the onset of fatigue.

How to choose a suitable running venue?

The usual practice venue can be adjusted according to your needs. In terms of surface hardness, softer surfaces like grass and dirt roads have less impact on the feet and knees, providing good protection for the feet. However, such venues are rare in cities, so most runners choose tracks. For those who have been running for a while, it is recommended to practice on the grass in the middle of the track. Although it may not be very flat, it helps the ankles adapt to different surfaces and strengthens the muscles around the ankles. Additionally, those who have a running habit should choose places where it is easy to measure distance, such as jogging paths in parks or tracks. Remember to turn on Codoon while running to track your pace and speed, making it easier to maintain consistency. If you can't find a place to measure distance, using a treadmill in the gym is also a good option.

Why do people feel particularly uncomfortable during the first few minutes of running?

First, make sure this discomfort is not caused by an injury. If it is, stop running immediately and seek medical attention. If not, the main reason is that when the body first enters a state of exercise, the various organs have not yet established a coordinated working state. The cardiovascular system cannot immediately meet the needs of the muscles and bones, and the oxygen supply lags behind the muscle activity needs. The carbon dioxide and lactic acid produced during activity cannot be metabolized and expelled in time. To inhale more oxygen and expel carbon dioxide, the heart rate increases, breathing becomes rapid, the cerebral cortex becomes disordered, and the coordination of the central nervous system is disrupted, resulting in the so-called "extreme point" phenomenon.

To reduce and overcome the "extreme point," first, do sufficient warm-up exercises before running to excite the central nervous system and allow the body's organs to adapt to the upcoming intense exercise. Do not skip warm-up exercises and start running directly. At the beginning of the run, do not run too fast; gradually increase the speed. Most importantly, regularly engage in physical exercise to improve your fitness level and body functions, which can shorten the duration of the "extreme point" or even prevent it from occurring.

If preparing for a marathon, should you do long-distance training before the race?

For beginner runners, it is recommended to focus on short distances until one month before the race, but increase the frequency. For example, if you need to run 20km in a week, divide it into four 5km runs. Those not used to long distances can easily accumulate fatigue in their bodies, which can lead to a breakdown in physical condition.

How to determine if your running shoes need to be replaced?

Here's a simple method: place the shoes flat. If they wobble due to excessive wear on the heels, it's time to replace them. In terms of distance, consider replacing them after running about 800-1000km. Long-term running wears out the shoe's ability to absorb impact, reducing its performance. If you run daily, prepare two pairs of shoes to alternate. This allows one pair to rest and recover, maintaining its functionality.

Should you replenish with water or sports drinks during a race?

Generally, for a 10km race, unless the weather is very hot, mineral water is sufficient. For a marathon, sports drinks are necessary. Regular water lacks additional electrolytes, which are lost during long races. It is recommended to primarily use sports drinks during a marathon.

Thank you for reading today's running tips.

Finally, our interactive topic:

Do you carry a waist pack or arm pack while running?

Feel free toparticipate in the interactionin the article's comment section,

and share your running stories with Codoon~

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