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Running Efficiency. Heavy Legs. Preparation for a Marathon in 3 months.
Question:
Good afternoon,
What time of day is the running efficiency especially high?
Is it OK to run with “heavy legs”? How to recover?
Is it possible to prepare for a marathon in 3 months if I’ve never run before?
Answer:
Kulkov Oleg
Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”
Good afternoon!
Amateur runner should choose a time of day for training taking into consideration lots of factors. Professional runners have no such dilemma. The choice is simple for them: morning and evening.
You should take into account your work schedule, sleep time and resting time, dietary pattern, training conditions and so on. Either way all of this affects training efficiency. To ignore these factors means to decrease a positive effect from training in advance.
As a rule, “heavy legs” is a condition occurred as a result of intensive training associated with lactate accumulation. Light running and walking have beneficial effect on recovery processes of muscles. Thermal (sauna, contrast shower) and mechanical (massage) action on muscles accelerates recovery period as well.
It’s definitely impossible to prepare for a marathon in 3 months if you’ve never run before!
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First Marathon
Question:
Oleg Sergeevich, good afternoon.
I run half-marathons regularly, my personal record is 1:52:00.
I've finished running season and plan to return to running trainings in spring (in late March or in the beginning of April). I have several questions:
- What date should I choose for my first marathon's start considering that I plan to return to running trainings in March and let's assume that I'll start to train for a marathon since 1st April? I would like to prepare good, it doesn't mean quickly because my main goal is to run a marathon without injuries.
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Thank you.
