Taking queue from @dragosroua topic of how he came into intermittent fasting due to him following the "Maffetone method" which is he describes as a training program in which you run extremely slow, in order to get faster. So I latched on my own training program for running a marathon.

I used to run with a community when I first started running. It was a running club I built because I initiated a Biggest Loser Competition in the office. I talked about that in this post CONTEST: My 2018 - This is my Hobby | Run Fat Boy Run!

Eventually, I even enrolled in the Milo Sports clinic for running to give me scientific and proven techniques that we would use to increase stamina, speed and to prevent injuries.

From Unsplash - Autumn Goodman

Stretching

One of the most important things there was properly stretching and warming up your muscles. One of the dangers of running long distance is having the mindset that it is easy and all you need to do is run. Stretching is often neglected and could lead to injuries.

When I was in high school, I played football and a large part of what we did was running the field and in order to get the stamina for that we always started our training sessions with stretching and going around the football field and jog for about 30 minutes.

Leg and Hip Stretches

There are a lot of variations on this and you often focus on specific parts but we usually begin with hip stretches or circles where like the name implies you put your hands firmly on your hips and circle around, stretching the hip muscles to help warm them up and ready to be flexible.

We then sit on the ground and stretch the legs with us reaching our toes. This can also be done on a standing position but what is important here is flexing the leg muscles.

Side Stretches

From a standing position, you raise both arms and stretch side to side, bending at the waist area.

Calf Raise

Without properly stretching your calves you may experience in the middle of a marathon cramping in this region and it is really painful and may even stop you from finishing a race.

From a standing position and your feet planted together you tiptoe and slowly come back down and plant your heels on the ground and repeat ten times per set of 3-5 depending on you.

Stork Stretch

One of my favorite stretches as I can really feel the stretch on this as you stand on one foot and raise the other and bring it up your butt and holding it for 5-10 seconds. You can either do this near a wall or railing but would be best if you can balance yourself.

Do it one leg at a time or alternatively for some variance.

Walking Lunges

You can either do this dynamic that you walk till a certain point. I remember our coach was at time sadistic especially when we lose and he wants us to know that it is unacceptable.

This can be done static as well where you just do lunges in place.

From a standing position take a step forward until your knee touches the ground or near enough and hold for 5 seconds and then return to standing position and do the other leg. Usually done in ten counts per set.

Knee and ankle circles

Running is hard not just on your feet which literally takes a pounding but also impacts your knees and ankles.

I make sure that i do this and from a squatting position and my hands over my knees I circle in one direction about 10 times and then the opposite for another 10 times.

From a standing position, I raise my leg and circle my ankles giving it some flexibility and warming it up.

Knee Raises

This can be done stationary or dynamic like the lunges and you raise your knees as high as you can to stretch the muscles.

So now you are ready to start running.

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