Running a Marathon For Dummies

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You can find any number of elaborate training plans online, but we believe in keeping it simple. Here is the basic formula for a great training plan. Most new runners start with a 5K — a 3. Your local 5K will attract a fun, relaxed group of new runners and walkers, as well as more experienced runners who like to go fast. For this plan, you will run for 30 minutes every Tuesday and Thursday, and for longer distances on Sundays.

The Sunday runs are listed below. Remember, you can always use the run-walk method instead of running the entire distance. Training Time: 7 weeks. The 10K 6. Sometimes they will have music and entertainment at the start and finish lines, and offer prizes to age-group competitors. You will run for 30 minutes every Tuesday and Thursday, and for longer distances on Sundays.

Marathons - Marathon Races Directory, Marathons Results, Marathon Training

Training Time: 10 weeks. After the 5K, the second-most popular race is the half-marathon Half-marathons are great races for beginners because — like the marathon — you get the thrill of a big race event but you have to go only half the distance. If you are using the run-walk method, look in the white boxes for your training plan. Training Time: 17 Weeks. Plenty of beginners choose a marathon Training Time: 6 months. Our weekly email for runners delivers practical tips, expert advice, exclusive content and a bit of motivation to your inbox to help you on your running journey.

See sample Privacy Policy Opt out or contact us anytime. Instead, try on four or five running shoes, jog around the store and let your feet decide. In a sweeping review of the science on running shoes and injuries, researchers found that the most important feature of a running shoe is brace yourself — comfort. Choose a shoe that feels good. While most runners focus on shoes, socks can be important too.

Blisters from bunched-up socks are painful and could sideline you for days. Some running socks are made from a sweat-wicking material that draws moisture away from your feet, preventing bacteria from accumulating between your toes which inevitably leads to foot odor. Look for a sock without thick or any seams and decide if you want a no-show sock or one that covers the back of your ankle where shoes sometimes rub. Try socks on in the store, and pick one or two that you like.

Test them out to see how they perform when you run and sweat before investing in multiple pairs. Running should feel like a reward. But many people like a combination of upbeat music or short podcasts or books on tape to accompany them on the run.

The Science of Marathon Running

My personal favorites to train with are books by comedians, who often read their own audio books and leave me laughing so much I forget the pains of running. Snap Judgment Host Glynn Washington takes listeners to his weekly podcast on a fascinating ride of personal stories told through sound. He finds out that everything we thought we knew about running is wrong. Naked David Sedaris tells short, sharp and hilarious tales from the rich terrain of his life. Every runner needs a timing device to help manage his or her training.

Go Girl Run Half Marathon Training Tips

Just pick the timing device that works for you. What you put in your body is just as important as what you wear when you start running. Consider food as part of your gear. Make a fist. So, think appetizer, not meal. It should also include carbs with some protein, says Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center and a certified specialist in sports dietetics.

The traditional peanut butter sandwich is a great option as a workout snack. Eat half of the sandwich one hour before your run and half soon after. Low-fat chocolate milk works very well, too. Try some of these recipes for some healthy workout fuel. Plan to eat one hour before your run to boost energy without upsetting your stomach. It may also help prevent or reduce delayed-onset muscle soreness. Keep your routine of breakfast, lunch and dinner and add in the pre- and post-exercise snack.

That means eating at least five times a day. The best tip for staying hydrated during a run is: Drink when you are thirsty.

You can carry a regular-size water bottle in one hand when you run or you can plan a route around a few water fountains. Electrolytes are water-soluble nutrients, like sodium, that can leave the body through sweating. So-called sports drinks can replace these electrolytes in the body.

However, the length of your workout should be the guide for what you drink, says Dr. If you run for less than an hour, water is just fine. After running for an hour, your body begins to need those nutrients, so a few sips of a sports drink can help you maintain your energy levels. But as with all things, a little bit of a sports drink can go a long way. They can also get pretty pricey. So, while sports drinks serve a purpose among elite athletes and those who exercise for long periods, for those who exercise at a moderate intensity for an hour or less, water is probably the better choice.

You can drink too much. Drinking excessive amounts of fluid will not prevent you from cramping or prevent heat-related illnesses. Those ailments generally stem from simply pushing yourself too hard. Overhydration can be a more serious issue than dehydration anyway. Here are a few tips to help you trim down as you tone up. Running burns calories, which means your body will be hungry and you may begin eating more than usual.

The result for many new runners, surprisingly, is weight gain rather than weight loss. To avoid that, try working out for 30 minutes instead of Running more will make you hungrier and likely to eat more. The level of intensity or running up a hill will increase the amount of calories you burn. Your body will be tired so you may sleep a little more.

All of this will affect weight loss. For seasoned runners, Running a Marathon For Dummies offers tips and advice for how to continue improving performance through drills, exercises, and other techniques. Whether you're a couch potato or a regularly hit the asphalt, Running a Marathon For Dummies gives you everything you need to run the race of your life. Jason R. Karp , PhD, is a nationally recognized running and fitness coach, freelance writer and author, and exercise physiologist. He is the owner of RunCoachJason.

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