Intensity, program… How to best prepare for a marathon
Is preparing for a marathon accessible to everyone? Sunday, nearly 45,000 people will be on the starting line of the Paris marathon. Despite rumors on social networks of a possible cancellation linked to the demonstration against the pension reform, the 46th edition will take place in the capital on April 2. But concretely, is everyone able to run a 42 kilometer race? What should be done to prepare for it? Guest on the show Well done for youthe sports columnist Anouk Garnier gives some advice to put yourself in the best conditions.
A gradual preparation
For this, the coach first questioned Yohan Durand, best Frenchman on the Paris marathon in 2021 with a time of 2 hours and 9 minutes, who thinks that everyone can run such a race. “If you prepare well, if you have a plan, if you are motivated, if you are progressive in your preparation, if you do things right, for me, everyone can participate and run a marathon. Subject of course to respecting his instructions, the distance and preparing for it for at least three, four, five or six months to be able to run the event”, specifies the runner of the French marathon team.
Regularly, certain problems related to such a race are pointed out, especially at the level of the joints. A question therefore arises: is running a marathon bad for your health? “You shouldn’t go back to it like that overnight. You have to give the tendons, ligaments and muscles time to strengthen in order to protect the body well. But it’s much more dangerous for the joints to stay sitting on the sofa, you have to know it”, underlines Anouk Garnier at the microphone of Julia Vignali and Mélanie Gomez.
Pay attention to the training plan
On the other hand, it is necessary to pay attention to the training plans. Accessible everywhere, online or in magazines, these programs are intended for people who already run, who are already used to running. “So you have to allow yourself perhaps two months to adapt to running. For the start, you have to start by doing five minutes of running, then a minute of walking. It is very important to intersperse walking with running. This exercise is to be repeated twice for the first session. Afterwards, the more you do, the more blocks of five minutes you add”, explains the sports columnist.
“Keep in mind that the marathon is an adventure”
But what is the contribution of a long race? This brings a real change in the lifestyle but also a real motivation because of having a concrete objective. “It’s an extraordinary adventure. There will be difficult moments and others when everything will be fine. But you have to keep in mind that the marathon is an adventure. And whatever happens, it’s you against yourself, you against the distance and a pride to have crossed the finish line”, admits Yohan Durand.
And for that, it is possible to start in the capital next Saturday during the race called Paris Run for All. It is a solidarity race of four kilometers for the association Lames de Joie. It manufactures carbon blades for child amputees to enable them to resume running or sports. For information, it is even possible to do it while walking. A good exercise to start, and more supportive.