The Guide for Marathon Training for Beginners

Every year, there is a lot of marathon competitions that is being ran all over the world. They are organized either as a sporting competition or as a way to raise money for special causes. A lot of people are enticed to join this event; this is why some marathons have over 10,000 runners. If you feel you should join in one of these tournaments, yet you are still a novice in running, here’s a quick overview on marathon training for beginners.

The following questions should be at the mind of a person that would be undergoing marathon training for beginners, questions like have been running for a certain period of time. Have you participated in long distance runs? How often do you run in a week? When you run long distance, how long is your average run?

Conditioning is very important in a runner’s training. The questions help you to think what type of training you should have. However, it doesn’t matter if you are an experienced runner or a person who have not seen a pair of running shoes for a long time, if you have the right motivation and if you learn the fundamental of marathon training of beginners everything is possible.

You can set up a lot of goals and to-do list with the right motivation. The mental stamina should be focused because this is an important process of marathon training for beginners. Setting goals is not simple. If your goals are simple as losing weight, might as well go to the gym that endure the hardships of a marathon training. The roots of success come from the right goal and the right focus. The goal is to strive hard in training so one can finish the race with pride and glory.

Get the appropriate gear. It is important the runners have the right running shoes. Your running shoes must fit the arches of your feet perfectly in order to keep you comfortable during the race.

Marathon beginners should resist the urge to over train and must keep on recording their progress from the moment they began until the end of the race. Hydration and nutrition are also key elements for successful training.

Sticking to a Marathon Training Schedule

It is suggested that devising a marathon-training schedule should be the initial process when you plan to run a marathon. Running a marathon entails a lot of training and dedication. If you are a novice runner, then you should undergo an intense training regimen before joining an actual marathon. Following a marathon-training schedule is an important part of training for a marathon.

The marathon meet that you would participate in must give you a six-month allowance in training time and to set a marathon-training schedule. Running programs and regimens have a lot of variations and styles so it is important to find the right fit for you. If you are a beginner, a novice runner or if you don’t run 25 miles a week, then it is important to find the suitable training regimen.

You should set the date of the actual marathon and from there begin logging the training dates and weeks backwards until you settled a marathon training schedule. By counting backwards, you can set the date when the actual marathon training begins.

Compare your training routes to the actual marathon race and check for similarities by driving around or by using a pedometer. Make sure there are similarities so you can familiarize yourself with the pace and the distance.

The marathon training schedule should be followed at all cost; there shouldn’t be any deviation. Training also involves you to taper off from running. Tapering off is when you allow your body to replenish and recover especially on rest days. Observe your rest days faithfully so you won’t over train or you won’t suffer a burnout.

Diet is also considered in the marathon training diet schedule. The marathon training schedule instructs you not to skip meals, and eat a heavy carbohydrate dinner or lunch days before each week’s long run. Make sure you take in a lot of liquids the day before the long run. Never skip meals and also include snacks like nutrition bars or bananas in your diet. When running, try to stay hydrated by drinking liquids every 3 miles and after running, keep on drinking liquids.

Overall, it takes a lot of dedication and sacrifice to finish a marathon, but all it takes to start training is a marathon training schedule.

Some Marathon Training Tips

Marathon training is gives both the psychological and physical attributes of a person all it can handle. Marathon training relies heavily on the strict discipline to stick to a certain routine, a regimen, healthy diet so that you have the tools to complete a marathon. Marathon training and marathon running can be enjoyable if you consider the following marathon training tips.

The initial marathon training tip is to know what your capabilities and what you want to accomplish. You can begin knowing yourself by logging and remembering the number of miles you run in a week. Training is about time and mile counting. You should be running for 2 to 3 hours for about six times during the course of the training. If this would be your first time to participate in a marathon, better start training six months before the marathon race. Begin your training schedule by running for 3 to 5 miles within the week and double the distance during the weekends. Just add a few more miles on the next weekends until you reach the distance of a full marathon.

You should also learn not to overdo your training. This marathon training tip tells you to listen to your body and learn to taper off. You should let the body recover from the aches and pains of training, and to taper off means that the last run should be two weeks before the marathon meet. This is the chance of the body to renew and replenish.

What the body should consume is also considered by nutritionists when they have their piece on marathon training tips. Their marathon training tip on diet is simplified by taking massive amounts of carbohydrates, complimenting it with protein, some fiber for the digestive system, intake of lot of fluids to replace the ones lost and avoiding unfamiliar foods that would upset the stomach. Snacks are allowed during marathon training but it should be limited to sunflower seeds, nutrition bars and bananas.

Finally, you have to condition your mind that you can do it. Once the brain can visualize the goal, the body will surely follow. A marathon training tip that is shared by common runners is to remember good memories during the first half of the marathon. Remember the fun times and dedicate the first few miles to those good memories. This would lighten the load and would help you establish a pace in reaching your goal.

Selecting an Appropriate Training Program

Before you decide to join a marathon, you should avail yourself of a marathon training program that could cater to both beginners up to advance marathon runner. While checking for marathon training programs, it is better to avail one that has yielded positive results. You can browse to the Internet and find that varying programs available but you should be specific when it comes to choosing the right marathon-training program.

Before selecting among the existing marathon training programs available, make sure to find the ones that have a structured regimen. It should also include the three phases of marathon training, the build-up phase, the taper off phase and the recovery phase. The phases should be followed because they have different uses and the sum of each part completes the whole training regimen. If you deviate from any of the phase, chances are you will be ill prepared for your competition and much worse is you may incur injuries along the way.

Building up stamina and racking up distances is the initial phase of the marathon-training program. The increase should be moderate, meaning you should not go over ten percent of the initial distance that you began with after your first week. Dramatic increase of distance will not give the body ample time to adjust hence you would be prone to injuries. In this phase, by following the marathon-training program, your training would be structured. On weekdays, there is a schedule where you run for only short distances and on weekends, there is a day where you would have long distance running. By the schedule and flow of the marathon training program, the stamina and the endurance base on your part is being developed. The rest of the week, the body will recover from that particular long session. The short sessions prevent the muscles from cramping up by making it loose and supple.

When the build-up phase of the marathon training program reaches its end, the tapering off phase comes next. The month before the race is when you should be tapering off already. This is the opportune time for the body to recover and recuperate. This phase requires you to decrease your weekly mileage by 25 percent. On the final week, only a few and short running distances are allowed. When race day comes, you will understand the importance of the tapering off period because of your loose and peak condition.

Be sure to abide by the marathon training program’s recovery phase after you finish running the marathon. This is the time to relax, recover and recuperate from the sacrifice the body took when you began your marathon-training program. You should stick to the marathon training program like glue because it guarantees you less hassle and less injuries.

Running Marathon Training: Techniques and Terrain

Running Marathon training takes into consideration the running techniques needed especially when there is a sudden change of terrains in the course. They now run on different terrains to push their advantage over runners who are only used to running on flat surfaces.

Running marathon training teaches the runners to maintain stability despite varying terrains, and help them maintain their balance and speed in case of a sudden shift of balance. The runners’ legs gain additional strength which is a distinct advantage if the race is ran on the usual flat surfaces.

There are a lot of techniques when it comes to running marathon training. Each runner however should have his or her own technique examined or checked. Their technique should help them attain speed, stamina and strength. The criteria for choosing a running marathon training technique is if the runner has the capability to perform it.

These running marathon training techniques that is being suggested here hopes to help the runners maintain the proper posture when running. This running marathon training technique also tries to limit the occurrence of injuries.

The first part of running marathon training technique instructs runners to keep their toes up. The hamstring in turn will be responsible for the mobility walk if the toes are up. By decreasing the angle of the foot from the front leg, this can be achieved. The hamstring in turn will efficiently pull the runner’s heel up. This would cause a quicker stride.

Keeping the heels up as well is another technique of running marathon training. Fatigued and weary runners have a habit of letting the heel absorb the total weight of the body. By keeping the heels up, it will ease the stress and improve the running cadence of the runner.

Running marathon training also reminds runner to keep their knees up. This technique would improve the runner’s stride.

Reaching out is the last running marathon training technique the runner should master. Speed and velocity improves by extending the reaches of the legs.

It is important to move the body like a machine towards one direction to achieve maximum success.

Preparation for a Half Marathon Training

Half marathons are gaining a lot of popularity nowadays. They may have different reasons why they participate in half marathons. Some have ran 5 km and 10 km races and want to compete on the next level. Others may undergo half marathon training to experience first half the distance because they have their sights on competing for the full marathon.

Beginners are usually intimidated of the half marathon training alone. There is no need to worry as long as the runner possess a basic fitness level before undergoing half marathon training. Undergoing a half marathon training assumes that the runner has the ability to run 3 miles for three to four times a week. If the runner feels that he or she is not ready for such distance and frequency, then he or she should develop his or her endurance base by running short distances as frequent as possible.

A comfortable pace is a necessity in half marathon training. If the runner is training with a partner, they must be able to hold a decent conversation while running. If one cannot carry one, it means that one or both runners are running too fast.

The distances that a runner should cover would be dictated by the half marathon-training schedule. It usually covers distances of three to ten miles. The runner should not worry if he or she cannot cover the exact distances but he or she should come close. The runner can pick a scenic route to run to add some variety to his or half marathon training and he or she can seek counsel as to where are the best measured courses around.

Half marathon training emphasizes the importance of rest. Rest and relaxation allows the body to heal and recover and get ready for those long weekend runs.

The key to finishing a half marathon is the long run. During half marathon training, a runner should increase his or her distance each week so he or she can track his or her progress. When the runner reaches the last stages of his or half marathon training, he or she must have increase the long run from 3 miles to 10 miles.

In parting, walking is also a part of half marathon training and it would be a mistake to take it for granted. After all, finishing the race on one’s two feet is what matters, whether one is running or walking.

Marathon Training Diet: The Right Food for Training

When it comes to marathon training diets, you should be ready to consume a lot of nutritious foods and liquids. The food that you would eat would affect your performance whether you are in training or not. There should be a balance or proteins, carbohydrates, and fats so that it can build and repair your muscles to help you endure the pain and the struggle of a long race. When you consume these kinds of meals, combine it with the proper exercise, it guarantee that you would always be in tip-top shape. You should adhere to the following for your marathon training diet.

Marathon training diet should begin with eating a high carbohydrate dinner the night before training. The carbohydrate meal should be healthy which means it should consist of whole-wheat pasta, baked potato.

This will provide you with the energy you need. Don’t forget to combine this carbohydrate diet with some proteins like white chicken or lean salmon.

The food that marathon training diet suggests that you have for breakfast is oatmeal. This is another healthy carbohydrate that would energize the muscle and would give you a full feeling and satisfied throughout the day. There should also be some fruits and vegetables during meal times. Fruits and vegetables also provides vitamins and nutrients plus they give your diet somewhat of a flavor. Three to five servings of fruits and vegetables with every meal would do.

Hydration is very important in marathon training diet. The lost fluids and liquids during training should always be replenished immediately to avoid injuries and dehydration. It is suggested that your fluid intake should consist of 8 to 12 glasses.

Fiber is also important in marathon training diet. To avoid digestive problems during training, you should consume fiber sparingly all throughout training. You can get your fiber requirement from beans, legumes and fresh fruits. Snacks are allowed in the marathon training diet, but they are limited to sunflower seeds, fruits, and sports nutrition bars. Such snacks also provide fuel to the muscles. Bananas even prevent you from experiencing muscle cramps due to its potassium content.

Discipline is the key ingredient in marathon training diet and sticking to the proper exercise regimen. You can also take vitamin supplements in your diet. A pair of “do-nots” that you should remember, do not eat unfamiliar foods and do not eat 30 minutes before the training session starts.

Marathon Training Calendar: Running and Resting

If you have plans to run a marathon, then prepare for months and months of grueling training. The typical duration of marathon training is six months before the actual race. When you plan to run a marathon, you should mark the date of the race and count the days and weeks backwards until you reach six months. This would be the first serious training day on your marathon-training calendar.

If you look at the duration of your marathon training calendar, then you would realize that this would be a lifestyle-altering activity. You should get a marathon-training calendar and begin writing daily what each exercise you should do because they seem to change daily. A typical monthly calendar would consist of a routine wherein there would be short run during the weekdays, a long run on the weekends and rest days. For the next three months, this routine should be followed to the letter. The only modifications that changes in the monthly training calendar would be the different training sessions and the gradual increase of the distances that would be covered on the short and long runs.

The typical marathon training calendar would have the beginner run 2 to 3 short miles on alternating days. The other days you would be resting your limbs and body. On the second week of your marathon-training calendar, you would begin your first long run on a weekend. Long runs would be a part of your routine according to the monthly training calendar as prescribed by your training regimen. Covering the distance is the ultimate goal of the long run and not how quickly you can complete it. On the first few weeks, you can incorporate some walking on your long runs but as time passes by, you need to gradually decrease the walking and increase the running or jogging.

You can also notice in your marathon training calendar that other types of training sessions are incorporated in your training regimen so as to avoid monotony. The monthly training calendar also makes allowances for rest and recovery periods. This means you would incorporate aerobic exercises, a brisk walk or a cross training session, but it must be low intensity. The marathon-training calendar would mark the increasing mileage that you need to run until the 5th month. There would be a gradual decrease on the mileage to be covered and there are more rest periods. Come rest day, you would be loose, and in tip top condition.

Following Marathon Training Plans

The marathon is the Holy Grail for all beginner runners and they can begin their quest by developing the right marathon training plan for them. This is apropos for advanced and intermediate runners. They should complement their skills with the proper marathon-training plan to their level of physical fitness.

Marathon training plans vary but they all agree that there should be 5 days of short distance running and one long run during the weekends. Rest days vary from a day or two so that the body can replenish and recuperate. These rest days allow the body to gain stamina and encourages you to keep on pushing yourself. Over training may cause injuries and worse, will force the mind to give up. Only two percent survive the initial enthusiasm and discouragement to finish what they plan to achieved. The majority quit after the initial euphoria because of the dedication and hardships marathon training plan requires.

The taper period of marathon training plans make sure that you won’t over train and would allow your body to recognize the changes after going through weeks of training. Tapering off means the last long run in your training regimen should be two to three weeks before the actual race. Tapering off allows you to be in peak condition on the day of the race because it has allowed the body to recover and recuperate, replenish the lost nutrients, minerals and fluids lost during training. By following the marathon training plan for six months, you must at least completed at most, one dozen long training sessions. At around 3 to 6 months of training, you should be capable of running the marathon distance during your training sessions. When going for a final long run, there is no need to test if you can run the actual distance of the marathon, perhaps half the distance will do. Marathon training plans agree that there should be a significant decrease in the training distance during the taper period. The week before the marathon, the distance covered should be so low that the body is given time to recuperate and recover.

Finally, stick to your ideal marathon-training plan for your preparation for the marathon. Marathon training plans help in the build up of endurance, around 10% increase distance each week. Keep in mind that the best trainer to help you in your marathon-training plan is you. You know your own body and you are responsible for the quest of your Holy Grail.

First Marathon Training: Initiation to a Runner’s Dream

The goal of objective of finishing a marathon race is always on the mind of every runner whether he or she is a beginner, an intermediate or an advance runner. The thrill of achieving what others consider as a superhuman effort titillates the mind of runners. Running a marathon requires a lot of sacrifice and dedication. You should ease your apprehensions and worry when undergoing your first marathon training by reading the following tips.

If possible, look for a partner or a training group before you undergo you first marathon training. You have the group or your partner as your support group. They would be there to encourage you to keep on training and stick to the marathon training schedule and diet. 98% of enthusiastic runners get discouraged and stop all together on the first two weeks of training due to the tedious monotony of training.

You and your partner should establish a marathon training schedule and a solid fitness base as your guide. Both of you should agree on a schedule where you should run 3 to 5 miles a day on weekdays and double that distance on one weekend. During the first 3 to 4 months, you should be able to increase the mileage of your runs peaking by adding a maximum of 10 percent every week. During this period, you should have at least run 3 and a maximum of 6 long runs with distances of 18 to 20 miles. Your endurance base would be developed during this period of your first marathon training.
Once the fifth month of training begins, this is the time when you and your partner should taper off. You should begin decreasing 25 percent of your running distance every week to give the body to recuperate and recover. This period is set for your recovery, recuperation resulting in a loose and supple feeling come race day.

All throughout your first marathon training, you should exercise and develop your mental toughness. Visualize yourself becoming the runner you want to be. Stay away from negative aura by keeping focus and thinking of positive affirmations. Don’t worry about if you did not cover the whole length of the marathon in your first marathon training, surely the determination, the inspiration alone will lead you to the finish line.