Marathon Training - A Beginner's Guide

Complete a marathon is a feat that less than one percent of people in the world can boast. For those who wish to join this small but distinct group, what follows is a beginner's guide to marathon preparation.
Preparation: Motivation, objectives and toolsThe first and perhaps most important step in preparing for a marathon is to find a source of motivation that lead you through the long weeks of training in the last few miles on race day. Developing a good state of mind and stay motivated training will ensure a successful and enjoyable race.
The identification of objectives can be a great motivator, but only if they are the right goals. Those who try to marathon training just to lose weight are likely to quit before kick off, as many well-meaning people who join health clubs as part of the resolution of the new year but stopped going to the gym in February. The first time marathoners should instead focus on goals such as finishing the race, running the entire time or desired end.
One of the best sources of motivation and goal setting are marathons charity, with proceeds going to causes such as cancer research or local non-profit organizations. Many nonprofit organizations also sponsor marathon teams that allow participants to sign up with a group of riders who are trying to raise funds for the organization. Choose a cause that has personal meaning and is sure to support even the most rigid training regimen.
Having the right equipment does not guarantee a faster arrival, but will improve the overall comfort that can help individuals reach the finish. Of course, a pair of running shoes is essential quality, specialty stores or shoe stores running will be able to advise you on appropriate shoes and fit the foot properly for maximum comfort. Keep in mind that the shoes purchased at the beginning of training can last until the day of the race, even if you wear brand new foot speed on the day of the marathon is not desirable either. Consider buying two or three pairs of shoes and the same rotation throughout the training to minimize wear.
Training recommendationsThose who are interested in training for a marathon should be able to operate continuously for at least 30 minutes. The distance is not critical from the outset, but get the body used to the atmosphere and the impact of non-stop race is important. To increase the resistance in the pre-formation, using an interval program. The racing suit with short bursts of brisk walking is a great way to relieve the body in a new exercise regimen. It will also help muscle recovery and prevent injuries.
Of specific training programs can be found online or in many publications running. Speaking to experts runners may also be useful. Here are some tips to skip the initial training and improve the overall experience:
* Resist the temptation to over train. Many new riders are so excited to start this push too hard and end with the start of training injuries that can derail their plans quickly. The objective of the training is marathon slowly and gradually build the strength and durability that will last for several hours. Do not expect - or try - to run 20 miles the first day of training.
* Start with a couple of miles an hour. In general, the mileage should increase slightly each week, and the longest track training should be no more than 18 or 20 miles. Mileage would then fall in the weeks before the race so that the body has time to recover and implement marathon strength-to-day.
* Keep track of your progress and a training program using a runner newspaper. Whether online or in a newspaper, the visuals show you exactly how much training has been accomplished.
* To fight against boredom, invite a friend for long runs or incorporate interval training routine. Other periods of running with walking distance, which can also increase stamina and endurance.
* Do not feel as if every day should include miles of running. Planning a long run every week, preferably on the same day of the week, and plan accordingly other day. Leave one or two days a week for the rest, which could mean it does not work at all or take a long brisk walk instead of run.
Tips for nutrition and hydrationEat a balanced and get adequate hydration diet are essential elements of any successful training program for the marathon. While nourishing the body ensures a positive outcome, both during the preparation and the day of the race. Carbohydrate and protein nutrients are the two most critical needs of the body of a runner elements. During the training, about 65 percent of daily calories should come from complex carbohydrates like rice, pasta, beans, vegetables and whole grain bread. At least 10 percent of your daily calories should come from lean protein rider like chicken, lean red meat and fish. Unsaturated fats are important, and 20 to 25 percent of total calories should come from fat. Proper nutrition will ensure that your body systems functioning at full capacity and are capable of releasing the stored energy effectively during the marathon.

How Much Running Is Required to Train for a First Half Marathon?

Make a first half-marathon is a great way to get fit, lose weight and maybe even earn a little money for a good cause. But how much training is required?
The answer depends on two things - how you stand at the beginning of your training, and how fast you want to compete on 13.1 miles. Both must be considered together. From a low level of fitness, but trying to organize the course in less than 90 minutes will take a lot of training.
And "generally calculated that to achieve that kind of time, you must run in the area of ​​50 miles per week. And starting from a low base of fitness, it takes a long time to get to that level. A rule of thumb is the 10% - Increase the total operating no more than 10% from week to week, if you want to minimize the risk of injury. Most injuries are caused by the increase in the intensity or distance each week too soon. The 10% rule prevents riders get carried away. So if you can run 10 miles a week now (over 3 or more lanes, of course), the more you should try next week is 11 miles. Keep this simple rule and you should be able to avoid overtraining and hold harmless for your first half-marathon.
So if you have not done for years, trying for 6 months or more intensive training before doing this kind of distance you need to perform weekly 13.1 miles in less than 90 minutes. On the positive side, it would probably be fast enough to reach 2% of the target - and that includes elite runners! Most of us prefer to set a less ambitious goal - perhaps just finishing the distance, or to less than 2 hours, which would still put you in the top third of the finisher for the Great North Run England.
In both cases, you should try to set up to run at least 3 times per week, spread over the whole week, gradually increasing the distance you go weekly. It is very tempting to try to get all your workout done in one or two sessions per week. However, this is not only a good way to get hurt, but it is also bad for your body. Do you tend to develop the muscles needed so much and you will not lose weight. Consistent, regular exercise is the key to a good result. Missing a day is OK. Missing five days in a row will do so much more difficult to achieve your goals.
Rob Knowles used to be sedentary, living office overweight. He still wasting his time trying to earn an honest living in an office, but do not take race, lost a "weight part and now it will not stop being about it!

Interval Training for Half Marathon Runners

Interval training is a useful way to help you get the most benefit from your exercise in the shortest possible time. But the intervals should be used with caution.
The longer interval training, in which short bursts of exercise are really hard interspersed with periods of less demanding, are considered a great way to increase performance without spending hours in the gym. Recent studies have also shown that people are not suitable can benefit from making loud bursts of activity in just 10 minutes a week can reduce the risk of diabetes, and may also increase cardiovascular performance. E 'known that the intervals to give more benefits than the total length of the year would have you believe.
The disadvantage of this approach is perfectly illustrated in a recent science program on television. The presenter wanted to test the claim that repeated sprint 30 seconds, six or eight times for a total of 10 or 15 minutes of exercise per day in total, three days a week is enough to show significant health benefits. What has happened? In the first 10 seconds of the first sprint, he had pulled a muscle in the leg. Proof of high intensity work is great, but only if you are strong enough to take them. And the only way to get strong enough is to build up gradually.
One of the best forms of intervals for runners is called "Fartlek". This is a rather informal way to add bursts of hard running in your normal routine. Basically, after running for a while ', maybe 10 minutes, you set a goal. Maybe I'll run flat for the next 30 seconds, "or" I will run as fast as I can so that lamppost. Then just go for it. When you reach the target, reversing a slow run (or walk) until you took a breath, then back up to normal speed. Moreover, the addition of a second short sprint, then rest, then another. The first time you try it, I doubt I'll be able to do a fourth!
The advantages of this type of interval is that ensure that you are fully warmed up before you start to push the boundaries and the fact that it is already in the middle of a race of 30 minutes indicates that your body had sufficient training to avoid pull a muscle in the first 10 seconds. I do not think it's a no-brainer though. On paper, this may seem easy, but in practice it is very physically demanding. And if something starts to hurt STOP! And in the end, make sure you jog slowly for the last 10 minutes of your race, to give you a good 'warm down "after your efforts.
One last tip - do not try to do intervals every time you go for a run. They are very demanding on the body, which is why you get so much for so little effort. But more than once or twice a week will almost certainly result in injury, even for the most enthusiastic runner. And if you are a beginner, do not try at all, until you can comfortably run for 30 minutes without stopping. The intervals are not for the faint of heart ... literally!