Have you ever told yourself that someday you would run a marathon? Now let me ask you something - what have you done to get yourself closer to that goal? You see, a lot of people think that running a marathon requires a specific amount of time and training and so they keep delaying the process until they forget about it.
Here's my theory: there is never a better time than now to run your first marathon. All you need to get started is a beginner's marathon guide and the dedication to seeing it through, and you can make it happen in just a few months. Really, a marathon isn't some holy grail that you have to work for years to aspire to. A marathon is just a long distance run...you are successful as long as you cross the finish line.
If you think you need to study so that you can learn how to run a marathon, then you are partially correct. However, the most you need to do is just find a good training guide and learn what your limits are at the moment. Once you know your current fitness level, then you simply start training to improve it. Even if you have to spend some time walking during the race (you wouldn't be the only one), you can still feel good about your effort! Running in your first marathon doesn't take any special science or extreme training...just start running.
The key to training for a marathon is just to commit yourself to the training, and dedicate some of your time to doing it. It really is that simple! Many people go from not running at all to finishing their first marathon in just one season. I recommend that if you've ever wanted to run in a marathon, then just find a beginner's marathon guide and get to work. You'll be amazed at what you can do once you commit yourself to it.
To learn more about how you can run your first marathon, check out my review of this beginner's marathon guide. You can also get free training tips and techniques. Article Source: http://EzineArticles.com/?expert=Nathan_Hangen
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW.................
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If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below................
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Your First Marathon - Choosing the Right Pair of Running Shoes
So you have decided to run your first marathon, you have a training plan set up, you have routes to run, but what do you put on your feet? Do you just grab some sneakers and go? Only if your training program is limited to your driveway. Running shoes are the most important piece of equipment you will purchase for your running career. First look in your phone book or on the Internet and find the nearest running store in your town. Most running specialty stores will have trained employees that will help to fit you into the perfect pair of running shoes.
There are three types of feet and thus three types of running shoes.
Normal Pronator: This is the foot with a normal arch. The type of shoe for this foot is a stability shoe, one that offers some pronation control.
Over Pronator: This is the foot with no arch or flat foot. The type of shoe for this type of foot is a motion-control shoe that controls pronation.
Under Pronator: This is the foot with a high arch. The type of shoe for this foot is a neutral shoe that allows natural foot motion.
If you do not have a running store near you that can help you what type of foot you have, you can do a simple "wet test" to determine which type of shoe is best for you. Wet the bottom of each foot and stand normally on a paper bag. After a minute or so, step off and observe the imprint left by your foot. Trace the outline with a pencil so that you can bring it to your local running store to help choose your new running shoes.
Be sure that the shoes you choose have a lot of room in the toe box. While standing in the shoes, flex your toes; they should push up on the mesh part of the toe box not the canvas or leather. I found that I wear a size and a half larger in running shoes than I do in everyday shoes. When I start my runs my shoes are a bit loose, but by the end of the run they fit perfectly. Your feet will swell as you put in the miles.
You will not know for sure if the shoes you choose are the right ones until you put in some miles on them. It took me three tries to find the right shoes for my feet. I ran over 100 miles on my first pair before I realized they just were not right. Most running stores will offer some sort of return policy, 30 days of running, and if they are not right you can exchange them for another pair. Ask first before you buy what is their policy. Running shoes can be your most expensive investment, but are well worth the cost and the time and effort to find the right pair.
Fran Prisco chooses running as her form of exercise and relaxation. She has completed several Marathons and Half Marathons. For more information visit http://www.squidoo.com/Marathon-Training-1 Article Source: http://EzineArticles.com/?expert=Fran_Prisco
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW.................
.
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below................
.
There are three types of feet and thus three types of running shoes.
Normal Pronator: This is the foot with a normal arch. The type of shoe for this foot is a stability shoe, one that offers some pronation control.
Over Pronator: This is the foot with no arch or flat foot. The type of shoe for this type of foot is a motion-control shoe that controls pronation.
Under Pronator: This is the foot with a high arch. The type of shoe for this foot is a neutral shoe that allows natural foot motion.
If you do not have a running store near you that can help you what type of foot you have, you can do a simple "wet test" to determine which type of shoe is best for you. Wet the bottom of each foot and stand normally on a paper bag. After a minute or so, step off and observe the imprint left by your foot. Trace the outline with a pencil so that you can bring it to your local running store to help choose your new running shoes.
Be sure that the shoes you choose have a lot of room in the toe box. While standing in the shoes, flex your toes; they should push up on the mesh part of the toe box not the canvas or leather. I found that I wear a size and a half larger in running shoes than I do in everyday shoes. When I start my runs my shoes are a bit loose, but by the end of the run they fit perfectly. Your feet will swell as you put in the miles.
You will not know for sure if the shoes you choose are the right ones until you put in some miles on them. It took me three tries to find the right shoes for my feet. I ran over 100 miles on my first pair before I realized they just were not right. Most running stores will offer some sort of return policy, 30 days of running, and if they are not right you can exchange them for another pair. Ask first before you buy what is their policy. Running shoes can be your most expensive investment, but are well worth the cost and the time and effort to find the right pair.
Fran Prisco chooses running as her form of exercise and relaxation. She has completed several Marathons and Half Marathons. For more information visit http://www.squidoo.com/Marathon-Training-1 Article Source: http://EzineArticles.com/?expert=Fran_Prisco
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW.................
.
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below................
.
Marathon Training For Beginners - 5 Steps to Becoming a Runner
Whatever your goals for starting a marathon training program, be it weight loss or the thrill of competition, you may harbor a secret dread. You may be afraid that your initial efforts will fail. Motivation is key in marathon running and we have listed 5 steps to help you stay focused and pattern your training regime after. This should ensure you make it to the starting line for your first race.
Five Steps to Getting Started
1. Begin at the Beginning
If you aren't a casual runner yet, you must at the very least be a comfortable walker. Begin by walking 30 to 60 minutes every day for a few weeks until the habit of exercise becomes second nature. When you are comfortable walking at a brisk pace of about 4 mph, start to insert a few jogs of 100 yards or so several times during your walk. You should feel invigorated by this new aggressive addition to your marathon training fitness plan.
This would be a good time to mention that you should try to avoid a few mistakes that cause burnout. For example, don't start out too fast by trying to run a certain distance. Don't run too hard but you should try to jog for about two minutes, and then walk for two minutes to catch your breath. Another mistake is to run on days when your enthusiasm isn't there, and you must never tell yourself that a run is going to be hard or a burden. Running is best done with a positive mental approach
2. Begin Exercising For Distance, Not Time
This is a crucial step to get you over the hump of a new marathon training regime. You've done some light jogging and are ready to see if you can get into the runner's mode. So here's the deal: Now you should stop exercising in terms of time, or "60 minutes" a day, and start exercising for distance.
Start by jogging as far as you can on the first day. Stop when you can't do any more. The next day, go at it again and try to beat the previous day's distance. Day by day, you will be trying to get a little bit further. After a few weeks, you'll find that while you may have been only able to jog half a mile the first day, you'll be up to 2 or 3 miles (or more) if you are running 5 to 6 days a week.
3. Establish Goals and Enter Your First Road Race
By this time, your health has been improving and you've likely dropped few pounds. Next you will work to establish weekly mileage goals. You don't have to run the same distances every day but at least one day should be an extended run, the longest distance of the week.
By now, you're starting to build some of the endurance you need for marathon running. Your daily workouts have become a habit and are something you look forward to. You should be including some training days of strenuous workouts in which you work on speed as well as distance. You'll also be scheduling rest days to help your body effectively recover.
If the idea of a 26.2-mile marathon seems daunting, pick a short race to start your competition phase. A 5K race is about 3 miles and should be an easy accomplishment for your first race. Once you finish your first 5K and enter the next race, perhaps a 10K distance, the experience of the crowds, the excitement, and your fellow competitors will be something you've come to enjoy and look forward to. As long as you feel comfortable running these distances, you should begin a proper marathon training plan.
4. Preparing For Your First Marathon
It's recommended by marathon training experts that you run and train regularly for your first race for at least one year. You'll be running every other day, which means four to five days a week, and recording (on a training schedule) a weekly average of 25 miles per week. At 3 to 6 months out, you should be doing some long runs once a week of about 9 to 10 miles.
Gradually, you'll build up to an average of 35 miles per week. It's not recommended that you push yourself too hard during this phase since you want to avoid injury. For each month, your marathon running schedule will include one easy week of 25 miles while the other three weeks should see an average of +40 miles per week.
It's not a good idea (and completely unnecessary) to run a full practice marathon before the real deal. At least a month prior to your first race, put your endurance to the test and have one session in which you attempt 20 to 23 miles.
5. The Marathon
Your primary goal is to finish the race, so you want to be sure you take the steps to avoid injuries or blowing out at the half way point. You're a beginner so don't expect to keep up with the veteran runners; run at your own pace in order to make it to the end. In fact, start out a bit slower than what you normally average, then pick up the pace during the middle miles.
If you've done your year-long preparation and marathon training, you should be able to overcome the "wall" - that moment when your body alerts you that its glycogen is zapped and you're now running on will power. You'll be tempted to walk but try to keep your pace. You've got 23 miles behind you and can see the next mile marker ahead. Tell yourself your goal is within reach and it's only a couple miles remaining before you finish your first marathon. And when it's over, it's an accomplishment and a high you'll never forget.
About the Author: Kevin Urban is the editor at TreadmillTalk.com. Visit the site for treadmill reviews and comparisons of major brands and over 100 models. Best treadmill buys in 4 different categories. Copyright 2009 TreadmillTalk.com Article Source: http://EzineArticles.com/?expert=Kevin_Urban
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW................
.
.
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below................
.
Five Steps to Getting Started
1. Begin at the Beginning
If you aren't a casual runner yet, you must at the very least be a comfortable walker. Begin by walking 30 to 60 minutes every day for a few weeks until the habit of exercise becomes second nature. When you are comfortable walking at a brisk pace of about 4 mph, start to insert a few jogs of 100 yards or so several times during your walk. You should feel invigorated by this new aggressive addition to your marathon training fitness plan.
This would be a good time to mention that you should try to avoid a few mistakes that cause burnout. For example, don't start out too fast by trying to run a certain distance. Don't run too hard but you should try to jog for about two minutes, and then walk for two minutes to catch your breath. Another mistake is to run on days when your enthusiasm isn't there, and you must never tell yourself that a run is going to be hard or a burden. Running is best done with a positive mental approach
2. Begin Exercising For Distance, Not Time
This is a crucial step to get you over the hump of a new marathon training regime. You've done some light jogging and are ready to see if you can get into the runner's mode. So here's the deal: Now you should stop exercising in terms of time, or "60 minutes" a day, and start exercising for distance.
Start by jogging as far as you can on the first day. Stop when you can't do any more. The next day, go at it again and try to beat the previous day's distance. Day by day, you will be trying to get a little bit further. After a few weeks, you'll find that while you may have been only able to jog half a mile the first day, you'll be up to 2 or 3 miles (or more) if you are running 5 to 6 days a week.
3. Establish Goals and Enter Your First Road Race
By this time, your health has been improving and you've likely dropped few pounds. Next you will work to establish weekly mileage goals. You don't have to run the same distances every day but at least one day should be an extended run, the longest distance of the week.
By now, you're starting to build some of the endurance you need for marathon running. Your daily workouts have become a habit and are something you look forward to. You should be including some training days of strenuous workouts in which you work on speed as well as distance. You'll also be scheduling rest days to help your body effectively recover.
If the idea of a 26.2-mile marathon seems daunting, pick a short race to start your competition phase. A 5K race is about 3 miles and should be an easy accomplishment for your first race. Once you finish your first 5K and enter the next race, perhaps a 10K distance, the experience of the crowds, the excitement, and your fellow competitors will be something you've come to enjoy and look forward to. As long as you feel comfortable running these distances, you should begin a proper marathon training plan.
4. Preparing For Your First Marathon
It's recommended by marathon training experts that you run and train regularly for your first race for at least one year. You'll be running every other day, which means four to five days a week, and recording (on a training schedule) a weekly average of 25 miles per week. At 3 to 6 months out, you should be doing some long runs once a week of about 9 to 10 miles.
Gradually, you'll build up to an average of 35 miles per week. It's not recommended that you push yourself too hard during this phase since you want to avoid injury. For each month, your marathon running schedule will include one easy week of 25 miles while the other three weeks should see an average of +40 miles per week.
It's not a good idea (and completely unnecessary) to run a full practice marathon before the real deal. At least a month prior to your first race, put your endurance to the test and have one session in which you attempt 20 to 23 miles.
5. The Marathon
Your primary goal is to finish the race, so you want to be sure you take the steps to avoid injuries or blowing out at the half way point. You're a beginner so don't expect to keep up with the veteran runners; run at your own pace in order to make it to the end. In fact, start out a bit slower than what you normally average, then pick up the pace during the middle miles.
If you've done your year-long preparation and marathon training, you should be able to overcome the "wall" - that moment when your body alerts you that its glycogen is zapped and you're now running on will power. You'll be tempted to walk but try to keep your pace. You've got 23 miles behind you and can see the next mile marker ahead. Tell yourself your goal is within reach and it's only a couple miles remaining before you finish your first marathon. And when it's over, it's an accomplishment and a high you'll never forget.
About the Author: Kevin Urban is the editor at TreadmillTalk.com. Visit the site for treadmill reviews and comparisons of major brands and over 100 models. Best treadmill buys in 4 different categories. Copyright 2009 TreadmillTalk.com Article Source: http://EzineArticles.com/?expert=Kevin_Urban
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW................
.
.
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below................
.
Does Your Marathon Training Schedule Make The Most Common Mistake Of All?
Almost all novice marathoners make the same mistake in their marathon training schedule. I made it while training for my first half-ironman triathlon and ended up with a knee injury that prevented me from running for two years. A teammate from my rowing team can't run without pain to this day because of a mistake he made in college while training for a marathon.
The mistake is only natural. In fact, it's part of our value system as Americans. It's the idea that if some is good, more must be better.
Do you like ice cream? Then get a double scoop! Do you like french fries? Then supersize them! You want a large house? How about a mansion?
The one place where "more is better" definitely does not apply is in training. The most common mistake a first-time marathoner makes is overtraining.
When training for a marathon, avoid the urge to increase intensity or mileage too quickly. Increase your mileage by no more than 10% a week.
During my freshman year of college, I made up my mind to run a half-Ironman triathlon. The half-Ironman finishes with a half-marathon. No big deal, except that I had very little running experience at the time. With proper guidance and an intelligent training schedule, I could have been fine, but instead I opted for the "more is better" philosophy.
Having no concept of how difficult it would be to run 13 miles after a 1 mile swim and a 56 mile bike, I decided to push myself really hard in training. I figured that if I could run 20 miles in training, then 13 miles at the end of a triathlon would be no problem. I was in great shape from rowing and biking, but I hadn't been running at all. To up my mileage to 20 miles, starting from ground zero, meant that I would have to increase my mileage nearly 30% a week. So I did.
The shin splints I could handle, but it was the knee injury that really took me out. My knee became so inflamed that it couldn't support my weight anymore. I had to stop running, and even just walking around campus my knee would buckle and give out under me. I didn't run again until the actual race, with I completed only with the aid of painkillers.
That was the summer before my sophomore year of college. It took four years before I was ready to run another race.
When I began training for my first marathon, I resolved not to let the same thing happen. I searched for resources that would allow me to train smarter. There's no excuse for sidelining yourself for months because you didn't take a few hours to learn how to train correctly.
Another good friend of mine seriously injured himself in college while training for a marathon. Again, he overtrained, with a "more is better" marathon training schedule. One of the fundamentals of marathon training is giving your body enough time to recover between runs. A typical marathon training schedule involves one long run a week and several shorter "recovery runs" in between.
My friend decided to rely more on sheer willpower and determination, rather than thoughtful planning and did a long run every day. He actually lasted a couple months before completely blowing out his knee.
Correct marathon training is intelligent marathon training. It's easy to get excited about your race and want to overtrain. Don't attempt to fly by the seat of your pants or rely on your intuition. There are millions of people who have run marathons already and millions who wanted to, but got injured. Don't reinvent the wheel. Find a resource with a marathon training schedule that lets you run without injury.
Niels Hoven has competed nationally and internationally in a variety of sports, ranging from running, swimming, and biking, to triathlons, rowing, and martial arts. He has over ten years of coaching experience, has given a number of radio and TV appearances, and believes everyone should achieve their dream of completing a marathon. Article Source: http://EzineArticles.com/?expert=Niels_Hoven
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW................
.
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below...............
.
.
The mistake is only natural. In fact, it's part of our value system as Americans. It's the idea that if some is good, more must be better.
Do you like ice cream? Then get a double scoop! Do you like french fries? Then supersize them! You want a large house? How about a mansion?
The one place where "more is better" definitely does not apply is in training. The most common mistake a first-time marathoner makes is overtraining.
When training for a marathon, avoid the urge to increase intensity or mileage too quickly. Increase your mileage by no more than 10% a week.
During my freshman year of college, I made up my mind to run a half-Ironman triathlon. The half-Ironman finishes with a half-marathon. No big deal, except that I had very little running experience at the time. With proper guidance and an intelligent training schedule, I could have been fine, but instead I opted for the "more is better" philosophy.
Having no concept of how difficult it would be to run 13 miles after a 1 mile swim and a 56 mile bike, I decided to push myself really hard in training. I figured that if I could run 20 miles in training, then 13 miles at the end of a triathlon would be no problem. I was in great shape from rowing and biking, but I hadn't been running at all. To up my mileage to 20 miles, starting from ground zero, meant that I would have to increase my mileage nearly 30% a week. So I did.
The shin splints I could handle, but it was the knee injury that really took me out. My knee became so inflamed that it couldn't support my weight anymore. I had to stop running, and even just walking around campus my knee would buckle and give out under me. I didn't run again until the actual race, with I completed only with the aid of painkillers.
That was the summer before my sophomore year of college. It took four years before I was ready to run another race.
When I began training for my first marathon, I resolved not to let the same thing happen. I searched for resources that would allow me to train smarter. There's no excuse for sidelining yourself for months because you didn't take a few hours to learn how to train correctly.
Another good friend of mine seriously injured himself in college while training for a marathon. Again, he overtrained, with a "more is better" marathon training schedule. One of the fundamentals of marathon training is giving your body enough time to recover between runs. A typical marathon training schedule involves one long run a week and several shorter "recovery runs" in between.
My friend decided to rely more on sheer willpower and determination, rather than thoughtful planning and did a long run every day. He actually lasted a couple months before completely blowing out his knee.
Correct marathon training is intelligent marathon training. It's easy to get excited about your race and want to overtrain. Don't attempt to fly by the seat of your pants or rely on your intuition. There are millions of people who have run marathons already and millions who wanted to, but got injured. Don't reinvent the wheel. Find a resource with a marathon training schedule that lets you run without injury.
Niels Hoven has competed nationally and internationally in a variety of sports, ranging from running, swimming, and biking, to triathlons, rowing, and martial arts. He has over ten years of coaching experience, has given a number of radio and TV appearances, and believes everyone should achieve their dream of completing a marathon. Article Source: http://EzineArticles.com/?expert=Niels_Hoven
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW................
.
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below...............
.
.
Run a Marathon - Things You Have To Know
For those who are planning to participate in running a marathon, here are some things that you would need to know to make sure that your mind and body are well prepared.
1. To prevent poor performance, make sure that you are properly prepared. It could be the biggest mistake to instantly assume that you would just be fine and dandy on the day of the marathon, thinking that it would be a very easy and doable feat. Though there are some cases when that just might be true, it is still better to expect the worst to make sure that you will be ready to handle anything. Running a marathon could be hard and could cause serious damage to an individual's physical health, particularly when a person underestimates the difficulty of such an activity. Proper preparation would involve consistent training as well as a fitness and diet program designed by an expert. You may also need to invest on a pair of good running shoes, as well as other equipment.
2. Running a marathon could require a lifestyle change. If you are looking into joining a marathon, it could require several lifestyle changes. You may need to select the food that you will be consuming. You may have to cut back on fatty food and food with empty calories that just would not help you achieve the fitness for the marathon. You may have to up your intake of different fruits and vegetables as well as your intake of water. You would also need to make sure that you get adequate rest everyday.
3. The preparation you do before the marathon could be the difference between failing and succeeding. Without proper preparation, the race could be over even before it starts. Some things to prepare on before the race would be: the clothing you would be wearing that day and the warm-up exercises to do and some exercises to relax your mind and body before the marathon.
4. Sort out your thoughts before the race. You could probably visualize the moment that you finish as well as the celebrating you will be doing afterwards. Make sure that you rid yourself of al negative thoughts that would definitely not help in any way.
5. Plan out an after-race strategy. This would be important and should be done regardless of the outcome of the marathon.
Cosmic Volunteers is a US-based non-profit organization that offers volunteer programs in Africa, Asia, and South America. Our volunteer abroad programs include teaching English, volunteering work and internship in orphanages, healthcare, journalism, HIV/AIDS, conservation in China, Ecuador, Ghana, Guatemala, India, Kenya, Nepal, Peru, the Philippines, and Vietnam. With Cosmic Volunteers, you can also contribute to the world in a meaningful way Article Source: http://EzineArticles.com/?expert=Bill_Pratt
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW...............
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1. To prevent poor performance, make sure that you are properly prepared. It could be the biggest mistake to instantly assume that you would just be fine and dandy on the day of the marathon, thinking that it would be a very easy and doable feat. Though there are some cases when that just might be true, it is still better to expect the worst to make sure that you will be ready to handle anything. Running a marathon could be hard and could cause serious damage to an individual's physical health, particularly when a person underestimates the difficulty of such an activity. Proper preparation would involve consistent training as well as a fitness and diet program designed by an expert. You may also need to invest on a pair of good running shoes, as well as other equipment.
2. Running a marathon could require a lifestyle change. If you are looking into joining a marathon, it could require several lifestyle changes. You may need to select the food that you will be consuming. You may have to cut back on fatty food and food with empty calories that just would not help you achieve the fitness for the marathon. You may have to up your intake of different fruits and vegetables as well as your intake of water. You would also need to make sure that you get adequate rest everyday.
3. The preparation you do before the marathon could be the difference between failing and succeeding. Without proper preparation, the race could be over even before it starts. Some things to prepare on before the race would be: the clothing you would be wearing that day and the warm-up exercises to do and some exercises to relax your mind and body before the marathon.
4. Sort out your thoughts before the race. You could probably visualize the moment that you finish as well as the celebrating you will be doing afterwards. Make sure that you rid yourself of al negative thoughts that would definitely not help in any way.
5. Plan out an after-race strategy. This would be important and should be done regardless of the outcome of the marathon.
Cosmic Volunteers is a US-based non-profit organization that offers volunteer programs in Africa, Asia, and South America. Our volunteer abroad programs include teaching English, volunteering work and internship in orphanages, healthcare, journalism, HIV/AIDS, conservation in China, Ecuador, Ghana, Guatemala, India, Kenya, Nepal, Peru, the Philippines, and Vietnam. With Cosmic Volunteers, you can also contribute to the world in a meaningful way Article Source: http://EzineArticles.com/?expert=Bill_Pratt
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW...............
.
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below...............
Marathon Performance Training
When I think of the average person getting up from their day job in a cubical and running 26 miles, my legs and back begin to crumble. A marathon is an extremely destructive activity for the body to endure. Without any proper conditioning you will cause micro trauma to the body and be in pain for the next week.
So how do you condition your body for a marathon? Run 26 miles every day right? Well, not exactly. Running is a huge portion of your training, but it is done in a progression. It should also be done in conjunction with strengthening and mobility work in the muscles and joints.
So lets begin by looking at what muscles are stressed the most during jogging?
Jogging uses basically every muscle in the body at some level or another. However, several muscles are stresses much higher than others. The core muscles are one of the highest level working muscles during jogging. They must support the movement of the rest of the body. Your abdominals, obliques, and transvers abdominus make up the band of muscles surrounding the abdominal cavity. They contract at different times to stabilize the lumbar spine when different movement is produced in the limbs. The low back, mainly the erector spinae and quadratus, is another area of the core that has high recruitment levels.
It conteracts a lot of the recruitment of the abdominals and helps to stabilize the lumbar spine. the hip flexor group flexes the hip and drives the knee forward. The quadriceps, hamstrings and adductors are the main muscles that the stabilize the knee, especially on ground contact. The glute muscle group (and hamstrings), extend the hip and is the main producer of power during the push off portion of jogging. The lower leg muscles tibialis anterior, peroneals and gastrocnemius (calf) support the foot and affect the movement of the foot. Finally, the muscle groups of the shoulder girdle such as the serratus, rotator cuff, pectorals, lats, rhomboids assist in arm action and upper back posture.
Stay tuned for Part 2 when we will discuss the cardiovascular demands on the body.
John a sport specific performance coach/ fitness consultant operating a virtual fitness consulting company that is dedicated to making exercise, nutrition and wellness readily available to all who desire a healthy, productive lifestyle. Visit The New Fit today for professional fitness and performance training! We promise you'll find your perfect fit.
Article Source: http://EzineArticles.com/?expert=John_T_Timmerman
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
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So how do you condition your body for a marathon? Run 26 miles every day right? Well, not exactly. Running is a huge portion of your training, but it is done in a progression. It should also be done in conjunction with strengthening and mobility work in the muscles and joints.
So lets begin by looking at what muscles are stressed the most during jogging?
Jogging uses basically every muscle in the body at some level or another. However, several muscles are stresses much higher than others. The core muscles are one of the highest level working muscles during jogging. They must support the movement of the rest of the body. Your abdominals, obliques, and transvers abdominus make up the band of muscles surrounding the abdominal cavity. They contract at different times to stabilize the lumbar spine when different movement is produced in the limbs. The low back, mainly the erector spinae and quadratus, is another area of the core that has high recruitment levels.
It conteracts a lot of the recruitment of the abdominals and helps to stabilize the lumbar spine. the hip flexor group flexes the hip and drives the knee forward. The quadriceps, hamstrings and adductors are the main muscles that the stabilize the knee, especially on ground contact. The glute muscle group (and hamstrings), extend the hip and is the main producer of power during the push off portion of jogging. The lower leg muscles tibialis anterior, peroneals and gastrocnemius (calf) support the foot and affect the movement of the foot. Finally, the muscle groups of the shoulder girdle such as the serratus, rotator cuff, pectorals, lats, rhomboids assist in arm action and upper back posture.
Stay tuned for Part 2 when we will discuss the cardiovascular demands on the body.
John a sport specific performance coach/ fitness consultant operating a virtual fitness consulting company that is dedicated to making exercise, nutrition and wellness readily available to all who desire a healthy, productive lifestyle. Visit The New Fit today for professional fitness and performance training! We promise you'll find your perfect fit.
Article Source: http://EzineArticles.com/?expert=John_T_Timmerman
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From 0 to 26.2 - Training For Your First Marathon
If you are anything like me, the only exercise I was getting was from the couch to the refrigerator during commercials. Then it hit me, I am 45 and totally out of shape, something must be done. So I got it in my head, if Oprah can run a marathon then so can I. But where to begin?
The first thing I did was go to my local running store and get fitted for a good pair of running shoes. After all your feet are the most important thing to a runner, they are what carry you all of those miles you need to go to train for a full marathon. A good pair of running shoes should cost anywhere from $75 to $200 dollars. Do not skimp here, you will be sorry later. Pick a reputable store to get your shoes at. The one that I bought mine at gave me a 60 day return policy in case you get out there a running and something begins to hurt. I am actually on my 3rd style of shoe. It took 3 tries and over 300 miles of running to find the perfect shoes.
Along with shoes, proper running clothes are important too. You should get good sox that are made for running. They will keep your feet dry and help to prevent athlete's foot and other foot disorders. Running tops and shorts make the difference between being soaking wet with sweat or running comfortably and dry. Running clothes are made of special fabrics that "wick" the moisture from your skin keeping you dry and comfortable. I like to run with compression tights; full length in the winter and Capri's in the summer. They seem to keep my muscles warm and firm.
Now that you are properly dressed, don't forget about hydration. Running makes you sweat and when we sweat we are depleting our bodies of the fluids we need to run successfully. So be sure to get some sort of water bottle or belt to carry water or hydration liquids with you. I find that I need about 10 oz of fluid per mile run.
Is it time to run yet? Yes it is. So where do we go, and how far? Can I put in my miles on the treadmill? Well the answers to these questions are in a good training program. I found one that fit into my schedule and was determined to do it. Determination is probably the most important part of any marathon-training program. You must be determined to put in the miles other wise come race day you just may be disappointed. The program I chose had 4 days a week of running, two days of rest and one of cross training. I averaged about 30 to 35 miles a week of running, but not from the beginning. I had to work up to that mileage. A good training program will not increase the mileage by more than 10 percent per week. The longest run I did was a 20 miler. That was considered the "dress rehearsal" before the race.
I chose to do my running on the sidewalk or running/bike trails. I figured I better get used to running on the same type of material that I would be racing on. The treadmill is fine for maybe one run a week or during in climate weather, but it should not be used completely. On rest days be sure that you rest. It is important for your muscles to rebuild what the running has torn apart. The rest days are what make you stronger and able to increase your mileage. On cross training days do something that uses muscles other than your running muscles. I choose cycling. It uses different muscles than when you run, but also helps to build up stamina. Swimming is another good choice for cross training.
I found that getting through that first Marathon is not just in the training. It is also in your mind. You must be able to see yourself cross that finish line. Be determined to do it and just keep on running when you hit that wall at say mile 20 or 21. Hopefully if you stick to your training program you will be running across that finish line with a smile and little pain!
Fran Prisco chooses running as her form of exercise and relaxation. She has completed several Marathons and Half Marathons. For more information visit http://www.squidoo.com/Marathon-Training-1
Article Source: http://EzineArticles.com/?expert=Fran_Prisco
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
The first thing I did was go to my local running store and get fitted for a good pair of running shoes. After all your feet are the most important thing to a runner, they are what carry you all of those miles you need to go to train for a full marathon. A good pair of running shoes should cost anywhere from $75 to $200 dollars. Do not skimp here, you will be sorry later. Pick a reputable store to get your shoes at. The one that I bought mine at gave me a 60 day return policy in case you get out there a running and something begins to hurt. I am actually on my 3rd style of shoe. It took 3 tries and over 300 miles of running to find the perfect shoes.
Along with shoes, proper running clothes are important too. You should get good sox that are made for running. They will keep your feet dry and help to prevent athlete's foot and other foot disorders. Running tops and shorts make the difference between being soaking wet with sweat or running comfortably and dry. Running clothes are made of special fabrics that "wick" the moisture from your skin keeping you dry and comfortable. I like to run with compression tights; full length in the winter and Capri's in the summer. They seem to keep my muscles warm and firm.
Now that you are properly dressed, don't forget about hydration. Running makes you sweat and when we sweat we are depleting our bodies of the fluids we need to run successfully. So be sure to get some sort of water bottle or belt to carry water or hydration liquids with you. I find that I need about 10 oz of fluid per mile run.
Is it time to run yet? Yes it is. So where do we go, and how far? Can I put in my miles on the treadmill? Well the answers to these questions are in a good training program. I found one that fit into my schedule and was determined to do it. Determination is probably the most important part of any marathon-training program. You must be determined to put in the miles other wise come race day you just may be disappointed. The program I chose had 4 days a week of running, two days of rest and one of cross training. I averaged about 30 to 35 miles a week of running, but not from the beginning. I had to work up to that mileage. A good training program will not increase the mileage by more than 10 percent per week. The longest run I did was a 20 miler. That was considered the "dress rehearsal" before the race.
I chose to do my running on the sidewalk or running/bike trails. I figured I better get used to running on the same type of material that I would be racing on. The treadmill is fine for maybe one run a week or during in climate weather, but it should not be used completely. On rest days be sure that you rest. It is important for your muscles to rebuild what the running has torn apart. The rest days are what make you stronger and able to increase your mileage. On cross training days do something that uses muscles other than your running muscles. I choose cycling. It uses different muscles than when you run, but also helps to build up stamina. Swimming is another good choice for cross training.
I found that getting through that first Marathon is not just in the training. It is also in your mind. You must be able to see yourself cross that finish line. Be determined to do it and just keep on running when you hit that wall at say mile 20 or 21. Hopefully if you stick to your training program you will be running across that finish line with a smile and little pain!
Fran Prisco chooses running as her form of exercise and relaxation. She has completed several Marathons and Half Marathons. For more information visit http://www.squidoo.com/Marathon-Training-1
Article Source: http://EzineArticles.com/?expert=Fran_Prisco
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below...............
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Marathon Pants and Other Secrets Athletes Have to Stay Injury-Free
Professional and amateur athletes depend on the health of their body to help them reach their goals and complete the task at hand. Damage to a joint or muscle could have devastating and possibly permanent results. Prevention involves a number of steps including wearing tear away pants to help eliminate injury.
Warming Up The Muscles And Joints
Before doing any physical activity, athletes must warm up the muscles and joints in their body. By slowly stretching and preparing their body for movement, they improve the flexibility of the joint, allowing for easier and larger motions. The muscles warm up, increasing their reaction time and enhancing their strength. Along with the muscles, the rest of the body warms as well to add to the muscle's ability to stretch. The blood vessels open, allowing a better flow of oxygen, nutrients, and reducing strain on the heart. The blood warms, improving its ability to transport carbs, fatty acids, and therefore, boosting your energy. Finally, your body is better able to regulate its temperature and prepares the mind for the workout ahead.
A good warm up involves a series of slow, measured, and deliberate movements that increase in intensity as the process continues. Athletes begin the movement and continue until they reach the point of greatest stretch. They hold in this position for a few short seconds before slowly returning to the original position to avoid damaging or straining the muscles or joints.
Marathon Pants
In many situations, athletes are forced to wait between their warm up and the start of the actual activity. They will put on a pair of marathon pants (also called tear away pants) and a sweater to help keep their muscles and joints warm. When the time comes to start moving, they remove the marathon pants and start. With tear away pants, they just have to pull on the material to take them off. Many will put tear away pants or marathon pants on again at the completion of their activity to keep warm until they can complete the next important step.
Cooling Down
After exercise, a cool down is necessary to prepare the muscles for the following inactivity. Failure to do so could cause the blood to pool in the muscles as well as the buildup of waste left over from the use of energy and nutrients. It also adds strain on the heart. In short, the muscles, tendons, and ligaments all calm down and return to their pre-workout stage. If anything has become injured, the gradual cool down will aid in the healing process. The proper cooling of the entire body will reduce the amount of swelling and pain you might experience as a result of the physical activity.
Warming up, marathon pants, and cooling down all help to keep an athlete's body in the best shape possible. These steps may seem insignificant, but they can affect the entire body. Whether you are a runner, a sports enthusiast, or going for a workout, don a pair of tear away pants and maximize the benefits of physical activity.
Christine O'Kelly is the author for MPE Safety Apparel, the marathon pants and protective garment provider. They have been providing tear away pants, recycled Tyvek clothing, and other safety garments since 1987. Article Source: http://EzineArticles.com/?expert=Christine_OKelly
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
Warming Up The Muscles And Joints
Before doing any physical activity, athletes must warm up the muscles and joints in their body. By slowly stretching and preparing their body for movement, they improve the flexibility of the joint, allowing for easier and larger motions. The muscles warm up, increasing their reaction time and enhancing their strength. Along with the muscles, the rest of the body warms as well to add to the muscle's ability to stretch. The blood vessels open, allowing a better flow of oxygen, nutrients, and reducing strain on the heart. The blood warms, improving its ability to transport carbs, fatty acids, and therefore, boosting your energy. Finally, your body is better able to regulate its temperature and prepares the mind for the workout ahead.
A good warm up involves a series of slow, measured, and deliberate movements that increase in intensity as the process continues. Athletes begin the movement and continue until they reach the point of greatest stretch. They hold in this position for a few short seconds before slowly returning to the original position to avoid damaging or straining the muscles or joints.
Marathon Pants
In many situations, athletes are forced to wait between their warm up and the start of the actual activity. They will put on a pair of marathon pants (also called tear away pants) and a sweater to help keep their muscles and joints warm. When the time comes to start moving, they remove the marathon pants and start. With tear away pants, they just have to pull on the material to take them off. Many will put tear away pants or marathon pants on again at the completion of their activity to keep warm until they can complete the next important step.
Cooling Down
After exercise, a cool down is necessary to prepare the muscles for the following inactivity. Failure to do so could cause the blood to pool in the muscles as well as the buildup of waste left over from the use of energy and nutrients. It also adds strain on the heart. In short, the muscles, tendons, and ligaments all calm down and return to their pre-workout stage. If anything has become injured, the gradual cool down will aid in the healing process. The proper cooling of the entire body will reduce the amount of swelling and pain you might experience as a result of the physical activity.
Warming up, marathon pants, and cooling down all help to keep an athlete's body in the best shape possible. These steps may seem insignificant, but they can affect the entire body. Whether you are a runner, a sports enthusiast, or going for a workout, don a pair of tear away pants and maximize the benefits of physical activity.
Christine O'Kelly is the author for MPE Safety Apparel, the marathon pants and protective garment provider. They have been providing tear away pants, recycled Tyvek clothing, and other safety garments since 1987. Article Source: http://EzineArticles.com/?expert=Christine_OKelly
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below...............
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.
How to Run a Marathon - Lessons From a Millionaire
"How far is a marathon?"
I honestly didn't know. Apparently it's 42km! Wow! I've always wondered why people do crazy things in life - such as running incredibly long distances - I still don't think I know the answer to this question, however I do know that something inside told me that I should take on this challenge.
Now here's an example on deciding and committing to a goal, even though I have no idea how I am going to achieve it. I mean, come on - the longest distance I have ever run in my life is less than 5km - and I'm planning on running 42km!
So yesterday I made the decision - today I have spent some time researching it by talking to people that have run a marathon before. Remember: whatever you are planning - talk to someone who has done it before. Their advice can be invaluable.
I've now got an action plan of how I am going to prepare myself for this marathon of a ... well... marathon!
How to run a marathon:
1. Look after your joints - you're going to be putting them under some serious pressure. Maybe take some glucosamine & condroitin. Fish oil is supposed to be pretty good too.
2. Get the right shoes. You are going to be clocking up a lot of km's on them so you need something that is going to be comfortable, provide you with the support you need and last the distance.
3. Get some running shorts!I honestly didn't even think about this step - now I am wondering how I would have survived without them. Google it if you need to understand why!
4. Track your progress. Setup a simple spreadsheet and record the distances you are running. Write down what you have eaten that day and how it makes you feel. Soon you will realise what your body needs to function at it's peak.
5. Recovery is as important as the run. Don't be running everyday, you need to rest your body to ensure that it recovers after each run, especially as they get longer and longer.
6. Run the same distance for 1 - 2 weeks, then increase it and repeat. For example, start with 2 weeks of running 2km per day (3 times a week). Increase it to 4km for the next two weeks etc.
I am by no means an expert in this field - so take my advice with a pinch of salt! I would appreciate comments from anyone who has done a marathon before - and if you haven't hopefully you might be considering it now!
Ryan Kilfoil is The Kiwi Millioniare http://www.thekiwimillionaire.com
Article Source: http://EzineArticles.com/?expert=Ryan_Kilfoil
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
.
I honestly didn't know. Apparently it's 42km! Wow! I've always wondered why people do crazy things in life - such as running incredibly long distances - I still don't think I know the answer to this question, however I do know that something inside told me that I should take on this challenge.
Now here's an example on deciding and committing to a goal, even though I have no idea how I am going to achieve it. I mean, come on - the longest distance I have ever run in my life is less than 5km - and I'm planning on running 42km!
So yesterday I made the decision - today I have spent some time researching it by talking to people that have run a marathon before. Remember: whatever you are planning - talk to someone who has done it before. Their advice can be invaluable.
I've now got an action plan of how I am going to prepare myself for this marathon of a ... well... marathon!
How to run a marathon:
1. Look after your joints - you're going to be putting them under some serious pressure. Maybe take some glucosamine & condroitin. Fish oil is supposed to be pretty good too.
2. Get the right shoes. You are going to be clocking up a lot of km's on them so you need something that is going to be comfortable, provide you with the support you need and last the distance.
3. Get some running shorts!I honestly didn't even think about this step - now I am wondering how I would have survived without them. Google it if you need to understand why!
4. Track your progress. Setup a simple spreadsheet and record the distances you are running. Write down what you have eaten that day and how it makes you feel. Soon you will realise what your body needs to function at it's peak.
5. Recovery is as important as the run. Don't be running everyday, you need to rest your body to ensure that it recovers after each run, especially as they get longer and longer.
6. Run the same distance for 1 - 2 weeks, then increase it and repeat. For example, start with 2 weeks of running 2km per day (3 times a week). Increase it to 4km for the next two weeks etc.
I am by no means an expert in this field - so take my advice with a pinch of salt! I would appreciate comments from anyone who has done a marathon before - and if you haven't hopefully you might be considering it now!
Ryan Kilfoil is The Kiwi Millioniare http://www.thekiwimillionaire.com
Article Source: http://EzineArticles.com/?expert=Ryan_Kilfoil
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
.
If your looking to shed a few pounds, then look no further; Download my free weightloss report to give yourself a great head start - visit the link below...............
.
.
.
Your First Marathon - Turning a Dream into Reality
Have you ever told yourself that someday you would run a marathon? Now let me ask you something - what have you done to get yourself closer to that goal? You see, a lot of people think that running a marathon requires a specific amount of time and training and so they keep delaying the process until they forget about it.
Here's my theory: there is never a better time than now to run your first marathon. All you need to get started is a beginner's marathon guide and the dedication to seeing it through, and you can make it happen in just a few months. Really, a marathon isn't some holy grail that you have to work for years to aspire to. A marathon is just a long distance run...you are successful as long as you cross the finish line.
If you think you need to study so that you can learn how to run a marathon, then you are partially correct. However, the most you need to do is just find a good training guide and learn what your limits are at the moment. Once you know your current fitness level, then you simply start training to improve it. Even if you have to spend some time walking during the race (you wouldn't be the only one), you can still feel good about your effort! Running in your first marathon doesn't take any special science or extreme training...just start running.
The key to training for a marathon is just to commit yourself to the training, and dedicate some of your time to doing it. It really is that simple! Many people go from not running at all to finishing their first marathon in just one season. I recommend that if you've ever wanted to run in a marathon, then just find a beginner's marathon guide and get to work. You'll be amazed at what you can do once you commit yourself to it.
To learn more about how you can run your first marathon, check out my review of this beginner's marathon guide. You can also get free training tips and techniques. Article Source: http://EzineArticles.com/?expert=Nathan_Hangen
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
.
Here's my theory: there is never a better time than now to run your first marathon. All you need to get started is a beginner's marathon guide and the dedication to seeing it through, and you can make it happen in just a few months. Really, a marathon isn't some holy grail that you have to work for years to aspire to. A marathon is just a long distance run...you are successful as long as you cross the finish line.
If you think you need to study so that you can learn how to run a marathon, then you are partially correct. However, the most you need to do is just find a good training guide and learn what your limits are at the moment. Once you know your current fitness level, then you simply start training to improve it. Even if you have to spend some time walking during the race (you wouldn't be the only one), you can still feel good about your effort! Running in your first marathon doesn't take any special science or extreme training...just start running.
The key to training for a marathon is just to commit yourself to the training, and dedicate some of your time to doing it. It really is that simple! Many people go from not running at all to finishing their first marathon in just one season. I recommend that if you've ever wanted to run in a marathon, then just find a beginner's marathon guide and get to work. You'll be amazed at what you can do once you commit yourself to it.
To learn more about how you can run your first marathon, check out my review of this beginner's marathon guide. You can also get free training tips and techniques. Article Source: http://EzineArticles.com/?expert=Nathan_Hangen
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
.
Taking the Mystery Out of the Marathon - The Importance of the Training Schedule
Running a marathon can be a very rewarding experience. One of the most important factors to ensuring that you run your best possible race is making sure you set up a good training schedule. Preparing for a marathon takes a lot of time and dedication so it is best to start planning about a year in advance.
If this is your first marathon, the planning will include mentally preparing yourself, getting the okay from your doctor, building up support from friends and family, and most importantly finding a training schedule that will work for you.
Most marathon training schedules require around eighteen weeks in order to be fully prepared. It's important to have enough time to build up your endurance and running miles slowly so that you don't suffer from injuries. Having a training schedule that allows you to slowly build up your endurance will give your body time to adapt and adjust at a comfortable pace. However, most schedules are set-up based on the assumption that when you begin you are already relatively fit.
Most will expect that you regularly run three to five times a week and that you can run an average of six miles comfortably. Thus, it is important that you have plenty of time prior to starting your marathon training schedule to become comfortable with running.
At least two months of running regularly is usually recommended before beginning a marathon training schedule. That way you have provided your body, and especially your muscles, with the base they need to continue to get stronger as you complete the marathon training schedule. If you push yourself too much within a short amount of time you will run a greater risk of injuring yourself and not being able to perform well in the marathon.
Most marathon training schedules have you running five days a week for eighteen weeks. Four of the five days are usually easy to moderate runs ranging in distances from three to five miles. Those runs will fluctuate somewhat throughout the marathon training schedule, but the most important run is the weekly "long run". Every week you will increase your long run so that you can get used to pushing yourself further. You will want to approach these long runs at a safe and comfortable pace.
A good marathon training schedule will start you out at a long run of around six miles and increase every couple of weeks until you reach a long run of twenty miles. It is best to alternate your twenty mile "long runs" with "long runs" of about thirteen miles between week eleven and week fifteen of your marathon training schedule. It is then very important to taper off the few weeks before the race so that you give your body time to recover and be prepared.
Following a marathon training schedule is probably the most important thing you can do while preparing yourself for a marathon to ensure that you complete your goal successfully.
Joe Donovan is an avid runner and operates the website, http://www.MarathonMethod.com. He is also author of the book, Marathon Method: The Essential Guide to Training for Your First Marathon available at http://www.MarathonMethod.com. Article Source: http://EzineArticles.com/?expert=Joe_Donovan
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
If this is your first marathon, the planning will include mentally preparing yourself, getting the okay from your doctor, building up support from friends and family, and most importantly finding a training schedule that will work for you.
Most marathon training schedules require around eighteen weeks in order to be fully prepared. It's important to have enough time to build up your endurance and running miles slowly so that you don't suffer from injuries. Having a training schedule that allows you to slowly build up your endurance will give your body time to adapt and adjust at a comfortable pace. However, most schedules are set-up based on the assumption that when you begin you are already relatively fit.
Most will expect that you regularly run three to five times a week and that you can run an average of six miles comfortably. Thus, it is important that you have plenty of time prior to starting your marathon training schedule to become comfortable with running.
At least two months of running regularly is usually recommended before beginning a marathon training schedule. That way you have provided your body, and especially your muscles, with the base they need to continue to get stronger as you complete the marathon training schedule. If you push yourself too much within a short amount of time you will run a greater risk of injuring yourself and not being able to perform well in the marathon.
Most marathon training schedules have you running five days a week for eighteen weeks. Four of the five days are usually easy to moderate runs ranging in distances from three to five miles. Those runs will fluctuate somewhat throughout the marathon training schedule, but the most important run is the weekly "long run". Every week you will increase your long run so that you can get used to pushing yourself further. You will want to approach these long runs at a safe and comfortable pace.
A good marathon training schedule will start you out at a long run of around six miles and increase every couple of weeks until you reach a long run of twenty miles. It is best to alternate your twenty mile "long runs" with "long runs" of about thirteen miles between week eleven and week fifteen of your marathon training schedule. It is then very important to taper off the few weeks before the race so that you give your body time to recover and be prepared.
Following a marathon training schedule is probably the most important thing you can do while preparing yourself for a marathon to ensure that you complete your goal successfully.
Joe Donovan is an avid runner and operates the website, http://www.MarathonMethod.com. He is also author of the book, Marathon Method: The Essential Guide to Training for Your First Marathon available at http://www.MarathonMethod.com. Article Source: http://EzineArticles.com/?expert=Joe_Donovan
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
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Beginner Half Marathon Training - What Should My Time Be?
For a beginner training for a half marathon, one of the most common question that comes up is "What should my time be?" The time for a half marathon depends on a number of factors.
Course
One of the factors that determines the time to finish the race is the course itself. A hilly course is more challenging than a flat course.
Running Base and Training
Another factor that determines the time is the amount of training and effort put in before starting the race. If you plan to run a half marathon with very little training, the impact of the distance on the body is going to be huge. You will feel tired and weary towards the end. You may have to slow down considerably towards the end of the race to finish it if your training is insufficient.
Proper training ensures that a good running base is developed before the race. If the long runs are done correctly for training, the distance for the half marathon seems a lot easier.
Pace
Another factor that determines the time is the pace of the person. Some people have better pace than others. For a beginner, any pace between 10-14 minutes/mile is good. This leads to a finish time of 2:20 to 3 hours.
The first and foremost consideration for any runner for a first half marathon should however be to cross the finish line and not worry about the time. The finish time can be improved once the first half marathon finish line has been crossed.
Need more tips to start training for a half marathon? Get all the tips for a beginner half marathon training tips at http://www.half-marathon-running.com/beginner-half-marathon-training.html. Vaishali Nikhade lives in Northern California. She is an avid runner and has run several half marathons and a marathon. Article Source: http://EzineArticles.com/?expert=Vaishali_Nikhade
Course
One of the factors that determines the time to finish the race is the course itself. A hilly course is more challenging than a flat course.
Running Base and Training
Another factor that determines the time is the amount of training and effort put in before starting the race. If you plan to run a half marathon with very little training, the impact of the distance on the body is going to be huge. You will feel tired and weary towards the end. You may have to slow down considerably towards the end of the race to finish it if your training is insufficient.
Proper training ensures that a good running base is developed before the race. If the long runs are done correctly for training, the distance for the half marathon seems a lot easier.
Pace
Another factor that determines the time is the pace of the person. Some people have better pace than others. For a beginner, any pace between 10-14 minutes/mile is good. This leads to a finish time of 2:20 to 3 hours.
The first and foremost consideration for any runner for a first half marathon should however be to cross the finish line and not worry about the time. The finish time can be improved once the first half marathon finish line has been crossed.
Need more tips to start training for a half marathon? Get all the tips for a beginner half marathon training tips at http://www.half-marathon-running.com/beginner-half-marathon-training.html. Vaishali Nikhade lives in Northern California. She is an avid runner and has run several half marathons and a marathon. Article Source: http://EzineArticles.com/?expert=Vaishali_Nikhade
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
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Half Marathon Motivation - How to Get and Stay Motivated
In order to train for a half marathon, it is essential to stay motivated the moment you decide to start training for a race, during the training and during the race itself. A few tips on staying motivated are discussed below.
In order to register for a race, it is important to know why you are running the race. Make a note of the following in your running journal or a notebook:
A lot of people get motivated just by signing up for the race. They look upon the race as a goal and just the desire to run the race and cross the finish line serves as a motivation. Signing up for the race in advance definitely serves as one of the factors for motivation. Though this type of motivation is good, it only lasts for a short time and is not sufficient to carry you through the training program.
Staying motivated throughout the training program is a major challenge for many people. In order to stay motivated, find out what it takes to motivate you for the long runs. For some people, it is the extra food or dessert they can have after the long run when you have burned so many calories. For others, it is the weight you will be able to lose and still be able to eat extra portion sizes of food. Just losing a few pounds or a few inches motivates some people. Whatever your major factor for motivation is, identify that in the beginning. Use it at the end of your long runs to make you feel better.
Reading motivational quotes, keeping a running journal, measuring and weighing oneself on a regular basis - a combination of any of these factors is sufficient to keep one motivated. Knowing what motivates you and using that motivating factor on a daily and weekly basis is the key to stay motivated.
Need more tips to start training for a half marathon? Get all the tips for a beginner half marathon training tips at http://www.half-marathon-running.com/beginner-half-marathon-training.html Vaishali Nikhade lives in Northern California. She is an avid runner and has run several half marathons and a marathon. Article Source: http://EzineArticles.com/?expert=Vaishali_Nikhade
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW...............
In order to register for a race, it is important to know why you are running the race. Make a note of the following in your running journal or a notebook:
What factors are essential for you to stay loyal to your training schedule?
What makes you motivated to keep your schedule?
What factors prevent you from keeping your schedule?
A lot of people get motivated just by signing up for the race. They look upon the race as a goal and just the desire to run the race and cross the finish line serves as a motivation. Signing up for the race in advance definitely serves as one of the factors for motivation. Though this type of motivation is good, it only lasts for a short time and is not sufficient to carry you through the training program.
Staying motivated throughout the training program is a major challenge for many people. In order to stay motivated, find out what it takes to motivate you for the long runs. For some people, it is the extra food or dessert they can have after the long run when you have burned so many calories. For others, it is the weight you will be able to lose and still be able to eat extra portion sizes of food. Just losing a few pounds or a few inches motivates some people. Whatever your major factor for motivation is, identify that in the beginning. Use it at the end of your long runs to make you feel better.
Reading motivational quotes, keeping a running journal, measuring and weighing oneself on a regular basis - a combination of any of these factors is sufficient to keep one motivated. Knowing what motivates you and using that motivating factor on a daily and weekly basis is the key to stay motivated.
Need more tips to start training for a half marathon? Get all the tips for a beginner half marathon training tips at http://www.half-marathon-running.com/beginner-half-marathon-training.html Vaishali Nikhade lives in Northern California. She is an avid runner and has run several half marathons and a marathon. Article Source: http://EzineArticles.com/?expert=Vaishali_Nikhade
DOWNLOAD YOUR 100% FREE MARATON TRAINING REPORT BY VISITING THE LINK BELOW...............
Some Basics For Your First Marathon
There are a lot of very basic things that many people overlook when preparing for their first marathon. Here are a few to chew on.
Runners agree that it is great if you can run your first marathon course, or at least the last few miles. However, that isn't always realistic. The marathon course may be far away, or it might be a high traffic area that is not normally conducive to running. If your first marathon is far away, then learn as much as you can about it. See if there are comparisons to any marathon courses that are near you. If there aren't, then look for stories written by people who have run the course of your first marathon. Gather all the information you can about your first marathon course, so there are no surprises. Now, if you can at least walk your first marathon course, then that is GREAT. You'll be able to really get a feel of where you will be running and what to watch out for along the way. You want to be comfortable with your surroundings when you are running your first marathon, so learn as much as you can about the course.
Try to learning as much as you can about the course, is learning about the area. If it isn't in your backyard, where will you stay the night before your first marathon? How will you get to your first marathon? If you are driving yourself, where will you park for your first marathon? Will parking be available where you think it is? No one wants to arrive all jazzed up for their first marathon and find that the place they planned to park is closed for parking during the marathon.
Have you thought about what you are going to wear for your first marathon? This is not a fashion question. This is a comfort question. You'll find as you are training for your first marathon that some clothes are more comfortable than others. These are the clothes that you want to be wearing for your first marathon run. Don't go and buy a special new outfit for your first marathon. You won't look so great after 20 miles of a seam rubbing you the wrong way, or a tag scratching you in the same place. Wear clothes that you've successfully worn on your long training runs for your first marathon run. You already know they work, there won't be any surprises.
The same goes for shoes and socks. Don't get new shoes and socks for your first marathon. Get new shoes and socks when you start training for your first marathon. Then they'll be well broken in and working for you not against you when you actually run your first marathon.
Have you thought about what you are going to eat in the days before your first marathon? Your body needs to be as comfortable with its fuel as it is in its clothes when you run your first marathon. Use your long training runs to figure out what menus work for you and give you the most energy. Then duplicate that menu in the days before your first marathon. 'You don't need a special new gastro-intestinal experience before or during your first marathon, you need what works.
Joe Donovan is an avid runner and operates the website, http://www.marathonmethod.com/ He is also author of the book, Marathon Method: The Essential Guide to Training for Your First Marathon available at MarathonMethod.com. Article Source: http://EzineArticles.com/expert=Joe_Donovan
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
Runners agree that it is great if you can run your first marathon course, or at least the last few miles. However, that isn't always realistic. The marathon course may be far away, or it might be a high traffic area that is not normally conducive to running. If your first marathon is far away, then learn as much as you can about it. See if there are comparisons to any marathon courses that are near you. If there aren't, then look for stories written by people who have run the course of your first marathon. Gather all the information you can about your first marathon course, so there are no surprises. Now, if you can at least walk your first marathon course, then that is GREAT. You'll be able to really get a feel of where you will be running and what to watch out for along the way. You want to be comfortable with your surroundings when you are running your first marathon, so learn as much as you can about the course.
Try to learning as much as you can about the course, is learning about the area. If it isn't in your backyard, where will you stay the night before your first marathon? How will you get to your first marathon? If you are driving yourself, where will you park for your first marathon? Will parking be available where you think it is? No one wants to arrive all jazzed up for their first marathon and find that the place they planned to park is closed for parking during the marathon.
Have you thought about what you are going to wear for your first marathon? This is not a fashion question. This is a comfort question. You'll find as you are training for your first marathon that some clothes are more comfortable than others. These are the clothes that you want to be wearing for your first marathon run. Don't go and buy a special new outfit for your first marathon. You won't look so great after 20 miles of a seam rubbing you the wrong way, or a tag scratching you in the same place. Wear clothes that you've successfully worn on your long training runs for your first marathon run. You already know they work, there won't be any surprises.
The same goes for shoes and socks. Don't get new shoes and socks for your first marathon. Get new shoes and socks when you start training for your first marathon. Then they'll be well broken in and working for you not against you when you actually run your first marathon.
Have you thought about what you are going to eat in the days before your first marathon? Your body needs to be as comfortable with its fuel as it is in its clothes when you run your first marathon. Use your long training runs to figure out what menus work for you and give you the most energy. Then duplicate that menu in the days before your first marathon. 'You don't need a special new gastro-intestinal experience before or during your first marathon, you need what works.
Joe Donovan is an avid runner and operates the website, http://www.marathonmethod.com/ He is also author of the book, Marathon Method: The Essential Guide to Training for Your First Marathon available at MarathonMethod.com. Article Source: http://EzineArticles.com/expert=Joe_Donovan
DOWNLOAD YOUR 100% FREE MARATHON TRAINING REPORT BY VISITING THE LINK BELOW...............
BEST WEIGHT LOSS PROGRAMME -MARATHON RUNNNG
What is the best way to lose weight Permanently?
Doing exercise to lose weight goes without saying.
Doing exercise not only helps you burn more calories but also helps to strengthen your heart, lungs and muscles and also sends oxygen to the brain which helps it to remain alert and work at maximum capacity. It won’t make you more intelligent but it will help increase your reaction times.
Eating healthily is also imperative in an healthy weight loss programme. In the past I used to think of healthy food as rabbit food, you know what I mean, bits of lettuce and cucumber. Don’
t get me wrong I love salads, but I couldn’t eat salads all day every day for the rest of my life. I think if that was the only way then I would probably choose to stay fat.
Fortunately for us healthy food doesn’t mean dull food. Knowledge is power and when you learn that healthy food isn’t dull food. Eating healthily isn’t a problem at all.
There are so many wonderful healthy and tasty dishes out there. You just have to look around. If you’re having problems finding recipes don’t worry I’ ve got loads for you to choose from.
You’ll have no excuse to eat unhealthily ever again. You and your family can enjoy healthy food all year round. Well that‘s enough about food anyway. Going back to exercise, so we know exercising is the key, but which exercise should we do?
Well the list is endless
Running,
WalkingCycling,
StairmasterVolleyball,
Swimming,
Rope Skipping,Aerobics,
Weight training,
Football,
Tennis,
Lets take a look at how effective each exercise is in terms of calorie
burning.
The following table shows how many calories the average person weighing
125lbs exercising for 10 minutes would burn.
TYPE OF EXERCISE CALORIES BURED Running (9 min/mile) 109 Aerobics (traditional at high intensity) 95 Walking (15 min/mile) 44 Stairmaster 88 Volleyball 28 Weight training (muscular strength) 44 Cycling (9.4 mph) 56 Football 74 Rope Skipping 82 Swimming (fast crawl) 87 Tennis (singles) 61
You can see clearly that running is the most effective form of exercise. So if you want to lose weight and burn the most calories in the least amount of time, it makes sense to incorporate running into your exercise and weight loss program.
Not only that, with the exception of walking, running is the simplest exercise of them all as well. Think about it for a moment. Aerobics requires that you go to a gym and wait for your class to begin, or you have to put on a workout video which requires a television and video player of
some kind plus enough space within your home to move around and exercise properly.
A Stairmaster obviously requires a stair master machine, volleyball, football is a team sport, and even with tennis you will need other players plus a court or somewhere big enough to play the sport which isn’t always possible.
Weight training requires free weights plus specialist machines that target specific muscle groups which can be found at the gym, not to mention the protective gloves and supports that heavy weight lifting requires.
Swimming on the other hand can’t be done without a pool and preferably some goggles. Another thing you need to ask yourself is how long can you stay in a pool before you start to feel cold. Remember the water is a great conductor of heat. Once you stop moving your body will cool down and the water will suck up all the heat which could lead to you feeling unwell, not to mention all the chlorine in the water.
Rope skipping is much easier and safer, all you need is a rope, but ask yourself how long have you ever skipped for. How enjoyable is skipping? Could you see yourself skipping for half hour? Have a try and you’ll know what I mean.
Running on the other hand doesn’t require any special equipment, just put on a comfortable pair of running shoes and walk out into the street. You can run on a treadmill if you like, but it’s not essential.
Actually the majority of people who incorporate running into their exercise programme prefer to run outdoors anyway. They find the change in scenery as you run helps to achieve an even better workout. They enjoy the scenery so much that they forget they are running and end up doing even more exercise. Running on a treadmill starring into open space can sometimes feel dull and boring. I’m not saying that you should do any of the other exercises. Not at all, having variety in your workout is always good. I love playing sports and I incorporate other exercises into my workout. However running is always my main exercise. That is my bread and butter WHY because it is without a doubt the best form of exercise and without it I would still be fat today.
There’s more to running than meets the eye. Knowing when to run, how far to run, how fast to run, when to rest and for how long, how to stretch and how to deal with injuries are just a few of the issues you will encounter when you start running. Get it right from the start learn how to get the best out of your workout and shed those unwanted pounds faster than you’ve ever done before and keep if off forever.
Change your life forever. I did it and so can you.
Best wishes
Sam Das [Author of 'The Lazy Woman’s Way To Lose Weight’]
FOR A LIMITED TIME ONLY YOU CAN DOWNLOAD FOR FREE MY EXCLUSIVE WEIGHTLOSS REPORT To Give Yourself A fantastic Head Start To Losing Weight And Keeping It Off Forever...............Visit the website below.............
http://www.eternal-weightloss.com/
Also
Have your ever thought about running a marathon, It's unbelieveable how many thousands of people finally lose weight by simply focussing on training for a marathon instead of just trying to lose weight.
DOWNLOAD YOUR FREE MARATHON TRAINING REPORT To Give Yourself A Fantastic Head Start.....Visit the Website Below............
http://www.marathon-runner.com/
Doing exercise to lose weight goes without saying.
Doing exercise not only helps you burn more calories but also helps to strengthen your heart, lungs and muscles and also sends oxygen to the brain which helps it to remain alert and work at maximum capacity. It won’t make you more intelligent but it will help increase your reaction times.
Eating healthily is also imperative in an healthy weight loss programme. In the past I used to think of healthy food as rabbit food, you know what I mean, bits of lettuce and cucumber. Don’
t get me wrong I love salads, but I couldn’t eat salads all day every day for the rest of my life. I think if that was the only way then I would probably choose to stay fat.
Fortunately for us healthy food doesn’t mean dull food. Knowledge is power and when you learn that healthy food isn’t dull food. Eating healthily isn’t a problem at all.
There are so many wonderful healthy and tasty dishes out there. You just have to look around. If you’re having problems finding recipes don’t worry I’ ve got loads for you to choose from.
You’ll have no excuse to eat unhealthily ever again. You and your family can enjoy healthy food all year round. Well that‘s enough about food anyway. Going back to exercise, so we know exercising is the key, but which exercise should we do?
Well the list is endless
Running,
WalkingCycling,
StairmasterVolleyball,
Swimming,
Rope Skipping,Aerobics,
Weight training,
Football,
Tennis,
Lets take a look at how effective each exercise is in terms of calorie
burning.
The following table shows how many calories the average person weighing
125lbs exercising for 10 minutes would burn.
TYPE OF EXERCISE CALORIES BURED Running (9 min/mile) 109 Aerobics (traditional at high intensity) 95 Walking (15 min/mile) 44 Stairmaster 88 Volleyball 28 Weight training (muscular strength) 44 Cycling (9.4 mph) 56 Football 74 Rope Skipping 82 Swimming (fast crawl) 87 Tennis (singles) 61
You can see clearly that running is the most effective form of exercise. So if you want to lose weight and burn the most calories in the least amount of time, it makes sense to incorporate running into your exercise and weight loss program.
Not only that, with the exception of walking, running is the simplest exercise of them all as well. Think about it for a moment. Aerobics requires that you go to a gym and wait for your class to begin, or you have to put on a workout video which requires a television and video player of
some kind plus enough space within your home to move around and exercise properly.
A Stairmaster obviously requires a stair master machine, volleyball, football is a team sport, and even with tennis you will need other players plus a court or somewhere big enough to play the sport which isn’t always possible.
Weight training requires free weights plus specialist machines that target specific muscle groups which can be found at the gym, not to mention the protective gloves and supports that heavy weight lifting requires.
Swimming on the other hand can’t be done without a pool and preferably some goggles. Another thing you need to ask yourself is how long can you stay in a pool before you start to feel cold. Remember the water is a great conductor of heat. Once you stop moving your body will cool down and the water will suck up all the heat which could lead to you feeling unwell, not to mention all the chlorine in the water.
Rope skipping is much easier and safer, all you need is a rope, but ask yourself how long have you ever skipped for. How enjoyable is skipping? Could you see yourself skipping for half hour? Have a try and you’ll know what I mean.
Running on the other hand doesn’t require any special equipment, just put on a comfortable pair of running shoes and walk out into the street. You can run on a treadmill if you like, but it’s not essential.
Actually the majority of people who incorporate running into their exercise programme prefer to run outdoors anyway. They find the change in scenery as you run helps to achieve an even better workout. They enjoy the scenery so much that they forget they are running and end up doing even more exercise. Running on a treadmill starring into open space can sometimes feel dull and boring. I’m not saying that you should do any of the other exercises. Not at all, having variety in your workout is always good. I love playing sports and I incorporate other exercises into my workout. However running is always my main exercise. That is my bread and butter WHY because it is without a doubt the best form of exercise and without it I would still be fat today.
There’s more to running than meets the eye. Knowing when to run, how far to run, how fast to run, when to rest and for how long, how to stretch and how to deal with injuries are just a few of the issues you will encounter when you start running. Get it right from the start learn how to get the best out of your workout and shed those unwanted pounds faster than you’ve ever done before and keep if off forever.
Change your life forever. I did it and so can you.
Best wishes
Sam Das [Author of 'The Lazy Woman’s Way To Lose Weight’]
FOR A LIMITED TIME ONLY YOU CAN DOWNLOAD FOR FREE MY EXCLUSIVE WEIGHTLOSS REPORT To Give Yourself A fantastic Head Start To Losing Weight And Keeping It Off Forever...............Visit the website below.............
http://www.eternal-weightloss.com/
Also
Have your ever thought about running a marathon, It's unbelieveable how many thousands of people finally lose weight by simply focussing on training for a marathon instead of just trying to lose weight.
DOWNLOAD YOUR FREE MARATHON TRAINING REPORT To Give Yourself A Fantastic Head Start.....Visit the Website Below............
http://www.marathon-runner.com/
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