Marathon Training Tips: Build Your Distance Gradually
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- Опубліковано 19 кві 2023
- In this video, I share my answer to a common question that many runners have about training for a half or full marathon: how far should you run during your training?
While some may think that running the full race distance during training is necessary, my answer is a bit different.
Instead, I advocate for gradually building up your distance over time. Pushing yourself too hard too soon can lead to injury and burnout, which is why it's important to listen to your body and give it time to adjust. - Спорт
Salamat sa mga tips Sir! New subscriber here from San Diego, CA. I'm doing my first marathon sa June (Rock n Roll San Diego 2023). Short runs lang po ginagawa ko ngayon.
Wow salamat po sa pag subscribe, nakakarating pala sa US ang videos ko. Are you doing the marathon or 42km? If so, I suggest start building your endurance po and do some long runs. Ingat po palagi!
@@JanreyCantos Full marathon Sir. Hihingi sana ng advice on how to train for elevations. Yung course kasi ng marathon na to may mga hilly na part. Medyo may edad na rin kasi ako. 44 na. Late na kasi ako nag simula ng pag takbo. I started running after ng pandemic. 2022 i did 2 half marathons ( Carlsbad at Rock n Roll half).
@@JanreyCantos I was looking for other marathons and happened to look at the ones sa atin sa Pinas. Your channel is on the recommended ones. Very helpful yung mga tips mo Sir. I'm a beginner like many out there.
It's never too late po and I am happy that you started running and now ready for your 1st marathon. Nakaka-inspire po kayo. To prepare for hilly part of the race, incorporate some hill repeats on your training. Once a week po dun kayo sa may uphill tumakbo. Then include stregth training po for legs and core muscles.
I am glad po that you find my channel helpful. Stay safe on your runs!
thank you, boss janrey! ask ko lang, what if sa november pa ang big race ko ng 21k? recommended mo ba na A) mag-21km race din ako before that, like mga july? then after ko mag-21km for the first time, paanong training na ang gagawin ko for my second half marathon? or B) do you recommend improving my 5k and 10k speed before starting my half marathon training plan?
Hi Ninja Shoyo, isa isahin natin ang tanong mo.
A.) It is up to you kung anong race ang gusto mong maging 1st 21k mo. Ano ba ang reason mo bakit November ang plano mo na 1st half marathon mo? Kasi pag tumakbo ka ng July, so yun na ang magiging 1st 21k mo. Definitely marami kang matututunan sa 1st time mo that you will carry sa susunod mong race. After ng 1st 21k mo, recover ka then after ilang days you can start the next training block for your next 21k. Ganon lang naman ang cycle between races.
B.) This depends on your goals. In my experience kasi, for me mas halaga na madevelop ko ang endurance ko kesa sa speed. Gusto ko kahit mabagal basta kayanin ko ang 21k masaya na ako dun. Kaya 21k then nag 42k ako kahit mabagal, then lately ngayon ko pa lang iniimprove ang speed ko. Kung ikaw naman ay mahalaga sayo ang magandang time for 21k, definitely dapat ma-improve mo muna ang 10k speed mo. If your goal is not just to finish the 21k run, you can put a little focus on your speed.
I hope this help you. Salamat sa message!
@@JanreyCantos thank you po! ‘Yung 21K sa November po sana ang goal race ko. Like, my biggest race of the year. My initial goal is to just finish the race, wala namang goal time. Pero kasi iniisip ko if I should run another 21K before that, so I will run better at the goal race. I guess kinakabahan lang din ako kasi baka hindi ko matakbo ‘yung 21K sa mismong November race… so iniisip ko, kung tumakbo ako ng 21K before November, at least meron na akong paghuhugutan ng confidence kasi natakbo ko na siya dati
@@ninjashoyo9086 Hi, definitely malaking confidence boost sayo kapag nakatakbo ka ng 21k sa July. Since July to November ay may enough time for recovery and more training, I will not advice against that. Isipin mo na lang na practice mo ang 21k sa July just make sure that you will not push yourself too much to avoid injury kasi ang mas mahalaga sayo ay November race. Pero still, paghandaan mo properly ang July race mo. Do your long runs and build your endurance na tipong nakakatakbo ka ng 16km kahit mabagal lang. If ever kulang ka sa time, take it easy lang, then learn from your July race then as i said you got plenty of time to do the training adjustments for November.
Sir ano magandang training sa 4km distance tapos ang duration 15 mins lang
thank you sir idol sa tips🦵🦵🏃🏃❤️❤️❤️
sir nasubukan nyo ba Shin Splint Pain.gawa ka ni vid sir sa Shin..thank you❤️❤️❤️❤️
Shin splint sir most like sa sapatos yan . Hindi lhat ng sapatos ay compatable sa lahat ng paa .gait analysis is very important . Second thing warm up before and after very important para maiwasan ang muscles soreness. Third sir foot landing and running form , the most common problem bakit nagka shin splin yung mga baguhan sa takbo.
@@Timmyfits maraming2x salamat sir❤️❤️
@@Timmyfits ano kaya lunas nito sir?maraming salamat sir❤️❤️
Pahinga mo muna sir wag mo muna pilitin tumakbo ., after one week pag masakit pa din much better pa check up mo , para safety mo din . Remember dont push your self to uncomfable situation.pag hindi kaya pahinga wag pilitin .goodluck sa running journey mo.
Hi jhon, sorry medyo na busy kaya di agad naka reply sa message mo. Tama mga sinabi ni Sir Timmyboy and ako mismo naranasan ko yan. Nung nag uumpisa pa lang ako tumakbo pabalik balik ang shin splints ko. Sa akin ay dahil sa binibigla ko ang volume at intensity ng training ko. Yung tipong 3days agad na sunod sunod na takbo na high intensity pa. Then injured na titigil naman ng 1 week tapos pag ok na ganon na naman. hehe... Di pa ko marunong ng tamang recovery dati.
Pahingi naman sir ng training plan 5kms. Yung after nung training period e matapos ang 5k ng 20 mins or less.
Interval work out and time trial
Pahingi naman sir ng training plan 5kms. Yung after nung training period e matapos ang 5k ng 20 mins or less.
Hi florenjim, honestly hindi ako makakapag bigay ng training plan kasi hindi naman ako certified na running coach. Isa pa, ako mismo hindi ko kaya ang 5k in 20mins. So hindi ako reliable na source ng info pag dating jan. hehe... Pwede ka din namang mag search sa internet pero my suggestion is to get a running coach na talagang makakatulong sayo to run 5k in 20mins.
@@JanreyCantos thank you sir. 😁 Still I'm gonna watch videos of your workout sir.
@@florenjimmckleinarago5579 Salamat, follow mo ko sa tiktok dun mas nauuna ang short videos ko.