Running marathons requires endurance and temperament. If you are under the impression that running 10ks and 20ks are going to make you a successful marathon runner then you are definitely under a wrong impression. There is more to running marathons than just pushing yourself to limitless kilometres. Here are a couple of exercises which are going to make you better at this sport:
Prop yourself on your elbows with your feet slightly apart and ensure that your body is aligned and abdominal muscles tight. Your shoulders should be directly above the elbows and not hunched up. Hold on to this position for 45 seconds to one minute. This helps in getting your core much stronger and your core, lower back and shoulders are the muscles that are worked in this exercise.
You need to lie on your back with your upper legs being perpendicular to the floor and your knees bent at 90 degrees. Lower your legs to the left side of the body while keeping your shoulders in contact with the floor and you need not change the bend in your hips or knees. Lift them back to the starting position and repeat to the right side of your body. You can modify it by keeping your legs straight.
Get into the push-up position with your feet on the bench and raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can. Then reverse the directions by rotating your hips up and to the right and try to touch your right foot to the back of your left shoulder. You can continue for 30 seconds with your right leg and then switch legs. Shoulders and core are the muscles that are worked here.
You have to lie facedown on a stability ball with your feet spread wide to balance yourself perfectly. Your elbows should be bent with your hands and lightly touching the ground for initial support. Then squeeze your glutes and lift the torso up until your body forms a straight line. Gradually when you lift your torso up allow your hands to come off the ground keeping your elbows bent. Then, extend your arms overhead and hold on for one or two seconds. To make it harder you can use more dumbbels.
Squat to Overhead Press :
Hold the kettleball with both hands infront of your chest and stand with your feet hip width apart. Then you need to push your hips back and lower your body into a squat until your thighs are parallel to the floor. Press the kettlebell above your head and as you stand back return the kettlebeck to the original position. Your glutes, quads, hamstrings, lower back, upper back and shoulders are the muscles which are worked out.
Follow these health regimes strictly and you are definitely going to get better at long distance running and participate in marathons.