Tips and tricks to find your flow
The trainer’s best advices
Christian Friis is an elite running coach at Sparta Athletics & Running. For Christian Friis, it is important that you everyday life and training fits together. Here are his best advices on how to succeed with your marathon training.
Remember go take time out to the things that makes you and your family happy. Take the bike to work, go for a swim or a walk in the woods with your family – it is all exercise or at least restitution.
So you get a good start on your training. Get some advice if needed there are plenty of good running stores with competent employees that can help you.
In a busy everyday life, there is plenty of motivation and training inspiration to get from a running community. Maybe you can join a local running club or hook up with some neighbours, friends or work colleagues?
A lot of us function well with routines. It gives you stability and makes it easier to get your training done. Find out what helps you to start and manage a new routine so you don’t let it go.
Don’t ignore your diet and your sleep, as you increase your training. Your energy and sleep demand will increase, and you will automatically need to focus more on your diet and get more sleep.
So you don’t run 5 km every time e.g. run 5 + 5 km during the week and 10 km in the weekend. The body responds better to varied training.
Increase the number of kilometers per week by a maximum of 10% – 15%.