The 5 Phases of Marathon Training

Marathon training is divided into different phases. Understanding the role of these helps creating personalized training plans, thereby training and racing better.

Training for a marathon is a long process, it takes a few months. The training plans use different phases to prepare the body for the race. It is good to know what these phases are and what you can achieve by completing them.

There are five phases of the marathon training — these also work for any long-distance race. Most of the training plans you will find are 12-24 weeks long, but they include only the middle three phases, leaving out the first and the last one. To successfully prepare for a marathon you need all the five phases.

Understanding the role of each phase is very helpful to create or modify a training plan to your individual taste. This way you can improve both your weaknesses and strengths. A personalized plan is always better than a general one.

If you want to immerse in the details, read a book about marathon training. The most popular ones were written by Pete Pfitzinger, Jack Daniels and Hal Higdon.

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Choosing and Using Foam Rollers for Self-Massage

Foam rollers are great tools for self-massage. Learn how to choose the proper one and the most common exercises.

The foam roller is a simple and cheap tool that can be used for self-myofascial release — or simply called self-massage. It reduces muscle soreness, muscle tension and the time needed for recovery after exercise. Also it increases range of motion and blood flow.

The foam roller has a core of a cylinder shape and it is covered with foam. The material of the core, the length of the foam roller and the foam density and shape is different on every product — choosing the right one for you can be a hard task.

I started using one about ten months ago — and never stopped since. I have tried a lot of things during the years to help me with my trainings, but most of them failed after a while. The foam roller is one of the best tools I have ever used and I recommend it to anyone. I use it on a daily basis and it helps a lot to release the tension in my leg and back muscles.

To effectively use it you have to pick the right one for your needs than learn to use it properly.

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The Karvonen Formula to Calculate Heart Rate Zones

Step by step guide to calculate your heart rate zones using the Karvonen formula. There is an example included – and a calculator.

The Karvonen formula is one of the bests that can be used to define your heart rate zones and anaerobic threshold. It is based on the heart rate reserve, so it takes into account both your resting heart rate and maximum heart rate. Therefore it gives a much better result than the formulas that use only the maximum heart rate.

Calculating your heart rate zones using the Karvonen formula is very easy and it takes only a few minutes. I will show you what steps you have to follow and at the end there is an example included, too.

To use this formula you need to know your resting and maximum heart rates.

After the calculation you will have your heart rate zones and anaerobic threshold that you can apply to your training — the exact meaning and application of the zones and threshold varies with every training plan.

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