Running for marathon may seems to be a very hard task but with proper planning and effective training the task becomes a little bit easier. Proper planning is the most important aspect because your success mostly depends on it.
If it is your first marathon then your goal must be to finish the race only. But if you have participated in marathon earlier then you must concentrate on improving your timing. Sometimes, even experienced marathoners face stagnation and lack of improvement.
Here comes the necessity of advanced exercises and training. Make a routine which provides a definite start and an ending point. Some advanced exercises may help you to improve your performance.
Some Advanced Exercises For Marathon Training
Warming up before the race or training run is vital as it reduces the chances of injury and prepares you for a better performance. You should do some stretching and flexibility exercises which will target all your major muscle groups.
Advanced Exercises For Marathon Training
Here are some exercises which will help you to improve your endurance, stamina and performance.
Advanced planks are almost like normal planks.The only difference is that you need to take the hands or foot or both off from the ground. To master this technique you need some practice. On starting level simply lift your forearm from the ground and pause for a few seconds.
Then place it back on the floor and repeat the exercise by switching arm. Do the same thing with your legs by lifting them one by one. Once you get used to with this technique then you can try to lift your arm and leg off the ground to make your mid section to hold your body weight. This version is very difficult and needs a lot of balance and strength.
Walking Lunges With Weight
This exercise increases the strength of your legs.You can make the normal walking lunges exercise more difficult by holding weight above your head. It will force your body to lose balance. You may also do the other variations of lunges like side lunges, backward lunges, diagonal lunges or twisting forward lunges.
Rotational Foot Extension
This exercise gives you ankle stability which is very crucial during the advanced stages of marathon. Ankle stability saves you from injury to a certain level. To do this exercise the only equipment that you need is a stretch band. You have to hold it by your hips throughout the exercise.
Use a medicine ball to do this exercise. Lie down on the floor with the medicine ball positioned behind your head. Now slowly lift your legs. At the same time lift the ball above your head. You have to crunch your abdominal muscles while trying to touch the ball with your feet.
The above mentioned exercises are sure to help you a lot in improving your performance. Make an exercise plan and stick to it. With a structured training plan and proper guidance the success is going to be yours.