How To Run A Marathon

It’s easier than ever to learn the tricks and trades on how to run a marathon. As the weather gets warmer, it’s not only the season for bikinis and Mojitos, but it’s a prime time for runners everywhere to start training for the fall marathons. Whether you’re looking to support a certain cause or just want to join the small community of marathon runners, today’s the day to start.

A marathon is a 26.2 mile run. There are several notable marathons that bring in runners from all over the world, including the Chicago Marathon, the Boston Marathon, and the New York City Marathon. In 1896 the marathon was one of the original events of the Olympics. The average runner doesn’t compete in a marathon to win it. Although runners do look to the event to improve their personal times, it’s a “in it to finish it”-style event.http://www.marathon-world.com/index.php

Before you lace up your shoes and add a new running playlist to your iPod, you need to get some things out of the way first. The first thing to do is to visit a doctor before you start any exercise regimen. Tell your doctor about your goals and allow him or her to perform a physical exam to ensure your heart, lungs, muscles, and joints are up to the task. Once you’ve gotten the okay, it’s time to invest in the proper apparel and footwear then hit the course to start your marathon training program.

No matter what you’re looking to accomplish with your marathon training, the right running shoes and apparel will get you there. The ideal running shoes will accommodate your personal needs. For instance, if you tend to walk hard on your heels, your shoes should have more heel support to prevent injury. The best thing to do is bring an old pair of shoes into your local specialty store. This will allow the staff to see firsthand where your issues are by looking at the insoles of your shoes. Where the padding is worn down the most is where you’ll need to focus on adding the most support.

Next up is running apparel. You need to look at running apparel as an investment. You may pay more upfront but these clothes are made to handle the wears and tares that come with long distance running. For this reason, these clothes will last longer and keep its size so you’ll have to replace them less often. These days, running clothes have become a science. For instance, running shirts are now made with a wicking material that keeps the sweat off of your body allowing your core body temperature to stay comfortable and stable. If you enjoy running in warm weather or when the sun is out, it’s best to look for clothes that have this material.http://running.about.com/od/shoesapparelandgear/a/runningclothing.htm

Everyone is different so your running regimen should be specific to you. If you have runner friends, don’t let their regimen influence yours. Your routine will be based on your personal preferences, your muscle endurance, and your level of physical fitness. To get started, it’s best to just get out there and run. Schedule your first run and don’t worry about time, distance, or speed. Just get out there and see how far you can go. When you’re done, track the mileage and time that you ran. Then get on your computer and find a good running pace calculator.

The McMillan Running Calculator is great because it offers a variety of free plans according your personal time. Put in your distance and time and it will not only tell you what your pace is, but also set up a workout for you that includes recovery jogs and speed workouts. As your times change with your workouts, you can change your pace and your workouts will increase. In addition to running workouts, try to include strength training and stretching exercises. By including several different styles of exercise, you’ll keep your muscles loose and flexible which will deter potential sports injuries, such as shin splints or knee injuries. http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

This video emphasizes the important of tempo training, endurance training, maintaining a proper diet, and cross training. Personal Trainer Samuel Harvell provides the tips and techniques needed to have a successful workout. He states, "If you are a beginner and you want to train for your first marathon, you may want to train to just finish a marathon." In doing so, you'll avoid potential injuries and getting burnt out too quickly.

Just like the parts to a clock, you need more than just a good run to make your training regimen work. You also need to take care of your body with the proper nutrition and post-run recovery techniques. First, let’s start with nutrition which fuels your body for those long-distance runs. When you’re in training there are certain foods you need to avoid altogether, such as high fats, fried foods, sugar, white flour, and especially alcohol. Each of these dehydrate the body and slow you down. On the other hand, there are foods that fuel your body naturally, such as fruits, whole grains, lean chicken, salmon, and vegetables. Just remember, if you want a good run, you need to give your body the nutrients it needs to allow it to move the way you want.

Muscle recovery is an effective training tool. You want minimize the amount of lactic acid that builds up in your muscles. When you run, sugar is broken down into different chemicals to create energy for muscles. You need oxygen for the final products to be carbon dioxide and water. However, if you exercise so hard that you can’t get the oxygen you need, lactic acid will accumulate in your muscles and spill into your bloodstream. The buildup makes your muscles feel tight, sore, and less efficient. To avoid the buildup, try an ice bath after your longer runs. Sit into a bathtub for twenty minutes with ice over your body to bring down the inflammation, soreness and tenderness.http://www.drmirkin.com/fitness/9258.html

When you start a serious workout program, such as marathon training, just be sure to listen to your body. If something feels uncomfortable or painful then take the time to absolve the issue before it gets worst. Your best defense in a good training program is yourself so be patient with your workout and feel free to stop or slow down when you feel the need to. Above all, enjoy your running programs. They don’t call it a Runner’s High for nothing!