Our bodies are not intended for continuous long-distance running, especially at distances such as marathons. Of course, we can adapt to meet this challenge, but there is a better way to increase endurance. It is alternate running and marching. From the beginning, they will make sure that there is actually no upper limit of distance you can overcome.
Thousands of people in their forties and fifty without any training preparation used the method of walking and finishing the marathon after six months of training. Once we discover the perfect proportions of running and walking for a given distance, breaks will allow us to maintain strength to the end and regenerate quickly, at the same time developing the same endurance and fitness that we would achieve running without interruption.
Most runners will notice a significantly better time when they make breaks because they will not slow down at the end of a long run. Thousands of experienced time-oriented athletes have improved their records by 10, 20, 30 and more minutes in marathons, making breaks from the beginning and often on the march during the race. You can easily notice these people during the competition. These are the ones who are the only ones accelerating on the last 3-10 kilometers, while everyone else is slowing down.
The experiences of our ancestors
Our protoplasts had to walk and run thousands of miles each year just to stay alive. Thanks to the fact that they moved to areas where there were better pastures and there were no predators, we can philosophize ourselves about the breaks for the march.
Each of us inherited from the ancestors an organism whose task was to travel long distances. As is often the case with behaviors that are important for survival, a series of complex and rewarding rewards has developed due to them – muscles relax, the creative and intuitive part of our brain is stimulated and our spirit is full of energy.
When leaving the house and moving three or more times a week, even the most domestic householder will discover that he has developed more confidence and a better attitude towards life.
March – the best exercise
March is the most effective type of exercise, but we can adapt our body to run and do it well. In fact, most of those who start with the march and add elements of running to their exercises state that after finishing the exercises they have a better frame of mind.
Meanwhile, a continuous course can quickly make the muscles of our legs can not cope with the effort. When we alternately march and run, from the beginning and often, we return to this type of behavior that helped our ancestors to traverse continents, deserts and mountain ranges.
Experiences of marathon runners
From the very beginning, breaks were part of the marathon. Ancient Greek messengers, such as the first Fidipides marathon runner, regularly traveled distances greater than 100 kilometers a day, marching and running.
The accounts of the first marathon, which took place at the Olympic Games in 1896, contain descriptions of long sections of the march, which all competitors, including the winner, Spiros Louis, intertwined.
The marathon elite still uses breaks for the march. The great American marathon runner, Bill Rodger, said many times that he had to march at water points during his winning marathons in Boston and New York to drink water (rather than pour it on his shirt). To keep his strength, Fabian Roncero made several breaks during his winning run in the 1998 Rotterdam Marathon. He completed it in 2 hours, 7 minutes and 26 seconds.
The benefits of making a break for the march
Breaks on the march will allow those who are able to cover only 3 kilometers, run 4-5 kilometers and feel good;
will help beginner, overweight or older runners increase their endurance to such an extent that they can run 5 kilometers, 10 kilometers or even a marathon after just six months; develop the endurance of runners at every level so that they can cope with the wall; will allow runners over 40 years old not only to run their first marathon, but in most cases also to improve the time of its completion; they will help runners of all ages to improve their time, because at the end of the run they will still have the strength to run; they will reduce the likelihood of injury and overtraining to almost zero.
You can read also: Running or cycling – what burns more fat?