Beginners Guide to Running a Marathon

June 2, 2011 at 4:57 pm | Posted in Bareskin Towel, Diet, Fitness, Marathon, tips | 2 Comments
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Author: Mandy Malone

Want to learn how to train for a marathon or half marathon?  Don’t be set so much on willpower and determination that you miss out on the big picture of why you want to do this.  Whether you’re already running more than twenty miles per week or if you haven’t even seen a pair of running shoes in ten years, YOU can successfully train for and finish a marathon or half marathon. Believe in yourself. Once you learn the right way how to train for a marathon or half marathon, you will begin to believe, then you will realize your goal.

Proper Nutrition
Nutrition is critical while training for a marathon or half marathon. Carbs, carbs, carbs! If you are on a low carb diet, then STOP. Carbohydrates provide the fuel for runners. Load up!  Carbohydrates will provide glycogen and protein will help repair muscle tissue. Men and women need to consume 2000-2500 calories each day. During training, you will need to add 100 calories per mile you will be running.

Think Positive
Be aware of negative thoughts creeping into your mind. When you catch them, stop them cold in their tracks by telling yourself the opposite. For instance, if you catch yourself thinking you are tired during a run, tell yourself several times, with emphasis, that you feel great or feel strong. Do the same for any pain during a run. By telling yourself the opposite, you are diverting your focus from the negative to the positive.

When to Train
Typical novice runners find a period of approximately 16 weeks to be an appropriate duration of time to adequately prepare for a marathon. This timeframe enables the runner to start out with a relatively low amount of mileage and then build on this weekly mileage throughout the course of the training program until the runner is able to complete runs of approximately 20 miles in length. This is important for a couple of reasons. First of all the runner will want to be sure he has a sufficient amount of time to build up his weekly mileage to reach distances which will give him the physical strength as well as the confidence to know he can complete the marathon with relative ease. Another important reason to allow enough time to build up mileage slowly is failure to do so can result in injuries which can hinder the training or even cause the runner to not be able to compete in the marathon. This is because increasing the mileage too quickly can result in overuse injuries such as shin splints which can make running painful and may cause the individual to have to take a few days or even a few weeks off from training to allow the injuries to heal properly.

Runners should carefully consider the amount of time they have to devote to training before planning their marathon training schedule. This will prevent runners from establishing a training schedule which is unattainable. Carefully consider the amount of time you have available to run each week and make sure you don’t establish a schedule with which you will be unable to keep up with your weekly running requirements.  Good luck!

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About the Author

Mandy has been writing stories and articles from a very young age on any flat surface she could find.  When running a marathon, you should always choose the right distance running shoes.



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  1. […] original here: Beginners Guide to Running a Marathon « Author: admin on June 2, 2011 Category: Guide Tags: a-very-young, and-articles, article-source, […]

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