Genesis Crowder is an experienced sales and marketing professional who has directed inside sales for Kore Wireless in Alpharetta, Georgia, for nearly 2 years. When she isn’t working, Genesis Crowder enjoys long-distance running and recently completed her first marathon.
Even extremely competent and physically-fit distance runners can experience tremendous difficulties when they try to tackle a full, 26.2-mile marathon for the first time. In order to better prepare for that first marathon, runners are encouraged to increase running mileage in the months that proceed the big event. Experts generally recommend reducing time spent on interval workouts and boosting total weekly miles by up to 20 percent. It is important to remember, however, that the majority of these extra miles should be completed at a marathon pace (MP). Adding an extra few miles to a slower-paced recovery run will do little to boost endurance for the marathon.
While increasing overall mileage, new marathon runners should also ensure that they are incorporating at least a few extremely long runs into their exercise regimens. Before attempting a first marathon, they should complete uninterrupted MP tempo runs of 20 to 21 miles on at least two or three occasions.
