FAXAZE's advice for women running full and half marathons

In recent years, the marathon has become increasingly popular among women. Whether it's a full marathon (42.195 kilometers) or a half marathon (21.0975 kilometers), more and more women are challenging themselves, improving their health, and achieving personal goals through this sport. FAXAZE will explore the training methods, nutrition strategies, mental preparations, and common misunderstandings required for women to run full and half marathons from a professional perspective, providing some guidance for women who wish to participate in marathons.

I. Training Plan: Scientific Planning is the Key to Success

1. Develop a Personalized Training Plan

Each runner has different physical conditions, running experience, and goals. Therefore, it is crucial to develop a personalized training plan. Here is a typical training cycle arrangement:

Foundation Phase (8 - 12 weeks): Focus on aerobic endurance training, gradually increase the weekly running volume, and build up cardiopulmonary function.
Intensification Phase (6 - 8 weeks): Incorporate speed training (such as interval running, tempo running) and strength training to improve running efficiency.
Peak Phase (4 - 6 weeks): Reduce the running volume, focus on high - quality long - distance training and restorative exercises to ensure the best condition before the race.

2. The Importance of Long - Distance Training

Long - distance training is a core part of marathon preparation. It is recommended to conduct a long run once a week, gradually increasing the distance until it reaches 80% - 90% of the target race distance. For example, for a full - marathon goal, the long - run distance can reach 30 - 35 kilometers; for a half - marathon, it needs to reach 16 - 18 kilometers.

3. Strength and Core Training

Strength training can not only enhance muscle endurance but also reduce the risk of injury. Focus on training the lower body (such as the hips, thighs, calves) and core muscle groups (abdomen, back). Recommended exercises include squats, lunges, planks, and Russian twists.

II. Nutrition Strategies: The Energy Source to Support Intensive Training

1. Pre - race Nutrition Preparation

Carbohydrate Loading: Gradually increase the proportion of carbohydrates in the diet (accounting for 60% - 70% of the total calories) in the week before the race to store enough glycogen.
Avoid New Foods: Avoid trying new foods in the few days before the race to prevent gastrointestinal discomfort.

2. In - race Nutrition Strategies

Energy Supplementation: Consume 30 - 60 grams of carbohydrates per hour (such as energy gels, energy bars, or sports drinks) to maintain stable blood sugar levels.
Hydration Management: Adjust the water intake according to the weather and personal sweating volume to avoid dehydration or water intoxication.

3. Post - race Recovery

The Golden Window: Consume high - glycemic - index carbohydrates (such as bananas, bread) and protein (such as milk, protein powder) within 30 minutes after the race to accelerate muscle repair.
Continuous Recovery: Continue to consume high - quality protein and complex carbohydrates within the next 24 hours to promote comprehensive physical recovery.

III. Mental Preparation: Overcoming Fear and Stress

1. Set Realistic Goals

Clarify your race goals (such as completing the race, breaking a personal best, or enjoying the process), and break them down into achievable small goals. For example, divide a full marathon into multiple "segments" and focus on completing each current segment.

2. Coping with Race Anxiety

Many female runners feel nervous or anxious before a race. You can relieve psychological stress through the following methods:

Mindfulness Meditation: Spend 10 minutes each day doing deep breathing or meditation to help relax.
Simulate the Race Scene: Simulate the race - day environment during training (such as wearing race gear, getting up at the race - day time) to get used to the race atmosphere in advance.

3. Learn to Accept Uncertainties

During the race, you may encounter fatigue, cramps, or other unexpected situations. Learning to accept these uncertainties and believing in your training results is an important psychological quality for successfully completing the race.

IV. Common Misunderstandings and Solutions

1. Misunderstanding 1: Ignoring Strength Training

Many female runners believe that marathon training only needs to focus on endurance training and ignore the importance of strength training. In fact, strong muscles can not only help improve running efficiency but also protect joints from injury.
Solution: Incorporate strength training into your weekly training plan, and conduct at least two full - body strength training sessions.

2. Misunderstanding 2: Over - training

In pursuit of better results, some runners may over - train, leading to physical exhaustion and even injuries. This approach is not worth the cost.
Solution: Follow the "progressive overload" principle, gradually increase the training intensity, and ensure sufficient rest and recovery time.

3. Misunderstanding 3: Ignoring Pre - race Tapering

Tapering refers to reducing the training volume before the race to allow the body to fully recover and be in the best condition for the race. However, some runners worry that tapering will lead to a decline in form.
Solution: Trust scientific training theories. Appropriately reduce the running volume 2 - 3 weeks before the race while maintaining high - quality training content.

V. Suitable for

1. Female Runners with a Certain Athletic Foundation

Characteristics: Already have a certain amount of running experience and basic physical fitness, and can complete easy runs (such as runs lasting 30 minutes or more) or short - distance races (such as 5 - kilometer or 10 - kilometer races).
Reasons: The plan includes various forms of running such as long - distance running, interval running, and trail running, and is combined with strength training, which requires a certain amount of endurance and muscle control ability.

2. People Who Want to Comprehensively Improve Their Physical Fitness

Characteristics: Not only focus on improving cardiopulmonary function but also hope to enhance muscle strength, core stability, and flexibility.
Reasons: This plan combines outdoor running with strength training, taking into account aerobic endurance, strength, balance, and flexibility, which can comprehensively improve the physical condition.

3. Runners Who Want to Prevent Sports Injuries

Characteristics: Run regularly but are worried about injuries to the knees, ankles, and other parts, and hope to strengthen the relevant muscle groups through strength training.
Reasons: The strength training in the plan focuses on strengthening the core muscle groups and lower - limb muscles, which helps to improve joint stability and reduce the risk of sports injuries.

4. People Who Pursue Efficient Exercise Time Management

Characteristics: Busy with work but attach great importance to health, and hope to obtain the maximum benefits within a limited time through scientific arrangements.
Reasons: Only 6 days of training (including rest days) are required per week, and each training content is clear and time - controllable, making it easy to integrate into daily life.

5. People Interested in Outdoor Activities

Characteristics: Like to be in contact with nature and enjoy the pleasure brought by outdoor running.
Reasons: Most of the running sessions are carried out outdoors, including long - distance running, interval running, and trail running, allowing participants to exercise while enjoying the beauty of nature.

6. People Preparing to Participate in Marathon or Half - Marathon Races

Characteristics: Plan to participate in full - or half - marathon races and hope to improve their performance through systematic training.
Reasons: The plan covers different types of running training (such as long - distance running, interval running, trail running) and targeted strength training, which helps to improve running economy, endurance, and speed.

7. Beginner - Intermediate Runners

Characteristics: Have transitioned from the beginner stage to the intermediate stage and hope to challenge higher - intensity training.
Reasons: The plan is of moderate difficulty. It includes easy runs for recovery and interval runs and strength training to improve competitive levels, making it suitable for runners transitioning from the beginner to the intermediate level.

Unsuitable for

Complete Beginners: If you have never run or exercised before, it is recommended to start with low - intensity walking or jogging and gradually build up basic physical fitness before attempting this plan.
People with a Serious Injury History: If you have problems with knee joints, lumbar spine, or other chronic diseases, you should adjust the training content under the guidance of a doctor or professional coach.
People with Extremely Busy Schedules: Although the plan is efficient, it still requires a certain amount of time per day (such as 30 - 90 minutes), which cannot adapt to an extremely busy schedule.

VI. Conclusion: Run Your Wonderful Life

For European and American women, running a full or half marathon is not only a sports activity but also an embodiment of a lifestyle. Through scientific training, reasonable nutrition support, and positive mental preparation, every woman has the ability to complete this feat.

Whether you are a beginner or an experienced runner, you can draw inspiration and knowledge from this article to fully prepare for your marathon journey. Remember, every step is an opportunity to get closer to a better self! Let's run towards a healthy, confident, and wonderful life together!