If sports have taught us anything, it’s that with proper exercise comes peak performance. Marathons are a test or physical gauntlet that puts your physical and mental prowess to the limit and pushes you into records you never thought you could achieve. Undoubtedly, it’s a race that truly tests how far your endurance and motivation can go.
Whether looking for ways to last longer or aim for the win in this year’s marathon race, you must be in peak shape. And there’s no better way to vastly improve your physical capabilities than to follow drills from famous sports games.
As such, there are drill exercises from various sports that you can incorporate into your workout for the next marathon race.
Cardiovascular Endurance: Rugby
Rugby is by far one of the most physically intensive sports. Each game requires players to use their body weight against tough opponents while maintaining solid resistance in injuries and takedowns.
One of their regular drills involves cardiovascular endurance. Every marathon runner should have endurance, which often dictates how long you can stay at peak performance. Simply put, the lower the endurance, the faster you would tire out, regardless of your initial speed in the race. Here are two effective drills you can incorporate into your preparation.
1. 20 Meter Sprints
Place a marker at the 20-meter spot on your track. Sprint as hard as possible to the market, then sprint back. Repeat for 40 seconds to a minute, and take quick pauses for 20 seconds after one run.
2. Zig-Zag Course
Place markers on a zig-zag pattern, 5 meters apart over 15 meters starting at each end. Try to zig-zag past your markers as quickly as possible for 40 seconds. After that, take a 20-second rest period and do it again.
There are many rugby drills that we can share; even rugby league betting enthusiasts know which player has the best drills that push them into great wins and performances. So try researching more drills online and see what you can add into your workout.
Conditioning And Agility: Tennis
Tennis has many circuits and drills that focus on conditioning your body against physical strain and improving your agility. The following training methods may require using specific tools like ladders and a medicine ball, but you can try weighted balls and markers as an alternative.
Also, you may add leg weights or straps when desired, making your legs feel heavier, but they can further improve your body as you perform the following.
Stand to the side, both feet side-stepping in and out, then hops over the marked ladder back and forth. Do these in repetitions with short breaks in the middle.
2. Medicine/Weighted Ball Sprints
Holding a medicine call on the chest, sprint to marked point A and slam the ball down. Repeat the process to mark point B and slam the ball down again.
3. Burpees And Ball Pass
This requires a partner to help you out. Drop the ball and do a burpee or several burpees, depending on your preference; pick up the ball and do a chest pass to your partner. Your partner can also do the exercise, and you can add variations like pushups and jumps in this exercise.
Explosive Speed And Body Resistance: Track And Field
Track and field exercises improve athletes’ speed while building body resistance since the sport requires an explosive physical push once the race starts. In marathons, this is useful since speed is essential in keeping yourself on top while building your body’s resistance against potential injuries.
1. Hamstring Pulls
With one leg kneeled on an elevated platform or box, wrap your other straight leg with resistance bands and cycle as if you’re running; the kneeled foot remains in proper solar flexion and extends under your center of gravity.
Do this in a few minutes or some reps while in both legs to promote proper form and resistance from hamstring-related injuries.
2. Single Leg Hop
A challenging but equally beneficial drill. Start balancing on one leg, keep your hips forward and the other leg bent straight forward, and hop around the track 10-20 times. After that, simply walk back to your starting point and switch feet.
Single-leg hops train your body to proper running form and retain control over your legs when running. This allows you to run longer and resist fatigue or potential injuries.
Marathons are a test of one’s physical and mental prowess. They test every part of your body, stamina, and endurance as you hurdle over some of the most comprehensive race tracks with experienced marathon runners.
The abovementioned drills can help you improve your body by providing blood flow and oxygen, increasing speed, and protecting against physical injuries. Add them to your preparations today and start winning the upcoming race!