When the term marathon is mentioned in a conversation, the thought of exercise comes to mind. However, a marathon is coupled with changes in ones finesses level. Long distance running can both be a low or a high impact form of physical activity that has immense value to the body. It is important to always prepare before heading out for long-distance running. A proper warm-up can prepare one’s body for a long distance running. Warm-ups are tailored to the type of exercise to prepare the muscular and cardiovascular systems for activities like long-distance running. However, various steps need to be observed when preparing for a marathon.
Steps Taken to complete the Activity
Marathon involves strength, endurance and speed, and thus, anyone who wants to participate in any marathon needs to prepare adequately to mitigate injuries. A successful marathon involves five steps. These steps include starting in advance and slowly through jogging and improving while weighing the body comfort. The next step is enhancing the incline running to a training session, which is vital to muscle strength. The third step is stretching the muscles before and after every training session, which is crucial in the prevention of injury (Mental Health Foundation, n.d.) . The fourth step is a proper diet, which is essential in enhancing muscle strength and energy during a marathon. Some of the measures to observe include sugar, calories, and balancing the intake of proteins, fats and high levels of carbohydrates (Hilditch, 2015) . The fifth step is practicing water drinking. Taking part in long-distance running also calls for an increase in fluid intake and learning how to stay hydrated in the workout. It is essential to carry enough water and practice when and how to drink and the quantity to consume, which can be practiced when preparing for a marathon.
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Time taken by each Step and Time Delayed between the Steps
Each step has a specific time frame when preparing for a marathon. For instance, jogging takes about 15 minutes with a delayed time of 5 minutes, adding an incline takes 5 minutes with no minute delayed. Stretching of muscles takes 5 minutes with a delay of 4 minutes. Diet takes about 15 minutes with a delayed time of 20 minutes to prepare the meal. The last step, which is drinking water takes 30 minutes with a waiting time of 2 hours before the actual marathon to avoid visiting the restroom.
The average time between Steps
The average time delayed between the five steps is 1 hour and thirty minutes. This is after a sum of 5 minutes of delayed time after jogging, 5 minutes of stretching, 15 minutes for diet and 15 minutes of dehydrating.
Average Time taken by Each Step
The average time taken to prepare for a long distance running in each step is one hour and ten minutes. This is after adding fifteen minutes in jogging, five minutes in muscle incline, five minutes in stretching, fifteen minutes spent on a diet, and thirty minutes for practicing water drinking.
Difference between the Main Actions and Improving my Activities
The difference between carrying out and enhancing my activities in the long distance is that it is something I have developed a habit, and I am experiencing the process when doing my activities. On the other hand, when improving my activities, it takes not only time but also proper planning and implementation of all aspects.
The overall manner which my Activity has been affected by Variation
Variation has affected my preparation activities because when other exercises need to be done, different steps need to be added, which is a whole new cycle to my preparation. The standard deviation between the two activities was 1.1 hours and 50 minutes respectively.
Time Cut when Engaging in Preparing for a Marathon while implementing the new Changes
I was able to cut down 20 minutes when engaging in the preparing for the marathon and implementing the new changes; which is aimed at minimizing the time I spend on preparing for long-distance running.
| STEP | Time (1 st attempt) | Time (2 nd attempt) | Difference |
| Step 1: Jogging | 15 minutes | 15 minutes | 0-minute reduction |
| Step 2: Incline running | 5 minutes | 5 minutes | 0-minutes difference |
| Step 3: Muscle Stretching | 5 minutes | 5 minutes | 0-minute reduction |
| Step 4: Diet | 15 minutes |
5 minutes Pack food prior |
5-minute reduction |
| Step 5: Dehydrating | 30 minutes |
15 minutes Carry enough water and place it in an accessible area within the training area |
15-minute reduction |
References
Hilditch, G. (2015). Retrieved from https://www.tommys.org/sites/default/files/Tommy%27s%20Half%20Marathon%20Training%20Guide.pdf
Mental Health Foundation. Retrieved from https://www.mentalhealth.org.nz/assets/Auckland-Marathon/Full-marathon-beginner-training-guide.pdf
