The Long Distance Runner

Long Distant Running Tips

Effective Marathon Training Tips For Beginners

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Many people dream of running a marathon, but few are able to make this dream a reality. 26.2 miles just seems like an impossible distance, especially if you are only used to running a few miles at most. However, with the right training program, anyone can run a marathon. By using the following marathon training tips, you can reach the finish line more quickly than you ever thought possible.

dreamstime_m_29566643The first thing you need to do before training for a marathon is to have a complete physical exam done so that your doctor can clear you for the race. If there are any health conditions that could prevent you from running, you need to find out about these before you start training.

You might be tempted to keep your desire to run a marathon a secret, but resist this temptation. Instead, share your goal with as many people as possible. Tell your friends, your family members, your co-workers, and your neighbors. The more people there are who know of your goal, the more accountable you will be. When dozens of people keep asking you how your training is going, you will find it much easier to stick with your training program.

Decide how you want to approach the marathon and why you are doing it. Just wanting to finish may not be a specific enough goal. Is there a certain time you want to achieve? Are you running to support a cause, or to celebrate someone’s memory? Why you are running the marathon can affect how you decide to train for it.

The more specific your training plan, the more likely you will be to achieve your goals. If you are having trouble coming up with an effective plan, look online for help, or seek out assistance from a running coach or personal trainer. How far you can currently run will determine the time frame for your training program.

For example, if you can run 3 to 5 miles a day with ease, you should be able to prepare for a marathon within five months. If you are only able to run a mile or two each day, you may need to train for longer before you are ready. You can also start out with a half-marathon first, since these races are only 13 miles.

Do not push yourself too hard when preparing for a marathon. If you overexert yourself, you put yourself at risk of incurring injuries that will prevent you from racing. Try not to increase your mileage by any more than 10 percent each week. Adding too many miles too quickly puts a real strain on your body that can actually hold you back and make it harder to prepare.

Running a marathon can be a great experience, and once you complete your first one, you may be ready for another. By using the right marathon training tips, you can have the race of your life, even if you are just a beginning distance runner.

Half Marathon Training Schedule For Beginners

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Before starting any running for the 13.1 mile half marathon training distance, whether it is an organized race or a personal race, you must practice by regularly running approximately 9-14 miles per week. A half marathon is a nice distance since it allows everyone an opportunity to gain some running experience. A beginner can treat the half marathon as the next step in his or her running career, and a pro can use the half marathon as a part of his or her overall marathon training. The half marathon guide is not arduous like the full marathon training, and most runners love it because it is less time consuming and doesn’t take much time to recover from.

dreamstime_m_2271540If you are a complete beginner to running, it is always good to consult your doctor before taking part in the half marathon training schedule. This is vital especially if you are between 35 – 40 years. A well prepared half marathon schedule will ensure that the runner is ready to perform to the best of his or her ability when the actual event is to take place. A 12-week marathon training plan can be prepared, in order to make the whole project a resounding success. The mid-week runs should be used for the purpose of conditioning and feeling out your proper pace, whereas the once-per-week long runs should be used to mentally prepare yourself for running the actual 13 miles.

The schedule can be prepared as described herewith. The first week would start with Monday being an off day. Then from Tuesday to Thursday, you run 3 miles per day. Friday will again be an off day. Saturday 3 miles again and Sunday 4 miles. The second week also starts with Monday and Friday being the off days. In fact, for the whole 12 weeks, Monday and Friday will be the off days.

The second week also you would run 3 miles on Tuesday to Thursday and improve on the last 2 days of Saturday and Sunday by running 4 and 5 miles respectively. This way you can schedule it for 12 weeks by running the furthest distance on Saturday and Sundays. The distances should be gradually increased with each passing week, but should not be increased instantly. By the end of the 12th week, or on the final Sunday of the 12th week, you must complete the 13.1 mile task. This way, your body will gradually get used to the pace of running and finally be able to complete the half marathon without any trouble.

The two days off for each week is mandatory for the beginners to half marathon running. It would help to repair their joints & muscles and give them adequate time to rest. The weekend long runs should accompany plenty of water during the runs, as well as after the running. If you feel like walking or taking a break during the runs, go ahead and do so. There is no need to feel guilty about it. This training schedule is an average plan, and you can get specialized plans by consulting the experts on the subject.

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