Marathon Training Schedule

Marathon Training Nutrition

admin — Thu, 22 Jul 2010 16:06:47 +0000

Food is important to fuel your body and investing in your overall health. As an active person interested in marathon training nutrition, you may want to eat well but you struggle with juggling food and good nutrition with your busy schedule of work and workouts, family and friends.

One basic trick to winning the nutrition battle is to prevent yourself from getting too hungry. Hunger depletes the energy you need to choose the foods that both support your sports program and enhance your health.

A good balance of fresh, complex carbohydrates (50-60% of the calories) along with some protein (20-25% of the calories) and a little fat (10-20% of the calories) will leave you satisfied for an extended period after eating. Too much food, too much sugar and starch, or too much fat in a meal will lead to fat accumulation.

One prerequisite to successful nighttime dining is to eat a hearty lunch or an afternoon snack. This prevents you from attacking the refrigerator the minute you walk in the house in the evening.

The Good Foods

Grains, lean meats, vegetables, and fruits are all wholesome foods that will give your body the energy it needs to keep on training. Relying on pricey drinks and energy bars can get really expensive, so you’ll do better if you plan meals that contain these foods.

Stay away from foods high in sugar and fat when you’re training for a your race. Your training will be negatively affected when you consume a lot of junk food. You should also steer clear of alcohol, because that will leave you dehydrated and contains a large amount of ‘empty’ calories.

You’ll achieve your goals quickly when you incorporate proper endurance nutrition as part of your training.

Eat More Meals

The idea of eating 5 to 6 smaller meals during the day as opposed to 2 to 3 large meals is a great concept if it can be incorporated into your lifestyle. If nothing else, try to incorporate healthy snacks between meals to keep metabolism up and proper fuel throughout the day. When to eat is also important. Try eating small snacks throughout the day to avoid being ravenous at meals, which leads to over-eating. Eating small amounts allows the body to burn it up as it comes in. It will also give you a steady flow of energy throughout the day- provided the snacks are not too concentrated in sugar and fat.

Fat Burning

It’s better for fat control and your energy level if you eat every 1-2 hours. Our digestion system was designed for grazing: taking in modest amounts of food all day long. Each time we eat, even small amounts, our digestive system gears up to process the nutrients and dispose of the bulk. This means that you’re burning calories for an extended period beyond the eating of the snack – in order to digest the food. This increase in metabolic rate makes you feel more energetic and motivated.

Training to Run a Marathon

admin — Fri, 16 Jul 2010 18:21:45 +0000

Here’s a checklist of things you’ll want to do if you’re training to run a marathon.

Speak to your doctor. Tell him or her your plans and ask for any health advice they have for you;

Buy good shoes. Buy two pairs of running shoes that have either served you well in the past or have been professionally fitted for your feet.

Buy some running gear. Plan for your local training conditions, the conditions in the next few months and most importantly, the local conditions come race day.

Prepare for all seasons. Make sure you have enough running gear for rain, shine, hot and cold. Think about rain jackets, gloves, sunscreen, sunglasses and socks.

Invest in great socks. Don’t overlook the importance of the socks you choose. Blisters are a pain. Experiment with socks – we recommend Wright Socks.

Start slow. Work up to your big mileage. You’ll have plenty of time to go long later. Do yourself a favour and start out slow and short.

10%, 10%, 10%. Add roughly 10% to your total mileage every week. This will help you dodge injuries.

Avoid Injury. You can’t run if you’re injured. Listen to your body and give it a rest if you think you have the start of an injury.

Stick to a Training Schedule. Either make your own or buy one of ours! Either way, you’re much more likely to complete your training and reach your goals if you are following a clear training program.

Cut the Cr@p. Make an effort to improve your diet and nutrition. Complex carbohydrates, proteins and good fats should make up 65%/25%/10% of your diet respectively. That equals 100% – there’s no room for McDonalds or KFC!

Drink. Make sure you are adequately hydrated. Drink water during shorter training sessions and diluted sports drinks for runs over 1 hour in length.

Get Started. What are you waiting for?

Marathon Training Tips

admin — Wed, 14 Jul 2010 22:25:36 +0000

To run a marathon, you need to invest a good deal of time and effort. To avoid injury, a minimum of 3 months of training is required before you run a marathon. You should also be aware of a few marathon training tips to help you succeed.

* Start slow. Start slowly and carefully plan your training strategy.

* Don’t over-exert yourself. Keep your running to the levels to which you are comfortable in the early weeks of your training. In addition, you should only increase your weekly mileage gradually. Start off with 3 or 4 days per week maximum, with enough recovery days in between.

* Easy/Hard. You should alternate your training between easy days and hard days; hard days being the days where you will really pushing yourself, while the easy days will allow your body to recovery (active recovery).

* It’s all about the shoes. It’s essential that you choose the right kind of shoes. Get them professionally fitted at your local running store. Once you find a pair that works, buy a few pairs of them (just incase the model is discontinued!) Most runners replace their shoes after every 400 or 500 miles of running. A major cause for injuries while running for a marathon are wrong type of shoes.

* Avoid the hard stuff. While training, try to keep away from concrete roads or pathways. You should be trying out different running surfaces. Look for off-road tracks and surfaces to develop your running like woodchips and forest trails.

* Warm-Up. Don’t start running without a thorough warm-up and streching first. This is particularly true for cold weather training. This is probably the most basic of all the marathon training tips but one of the most imporatant. You could end up with more than just tired leg muscles if you ignore this.

* Listen to your body. You can do exactly zero training if you are injured. Staying fit and healthy and avoiding injury is one of the biggest challenges for marathon runners. As you increase your mileage, you will definitely endure the various levels of small injuries and body aches that all runners get. If ignored, these can lead to serious damage and could jeapordize your marathon race. Also, keep ice packs at hand for those tired and bruised muscles after running.

* Don’t forget to eat. Athletes are like machines and every machine needs good fuel. Pay attention to what you eat and ensure you’re getting enough protein, carbohydrates and good fats. Your body will thank you for it.

Running Marathons

admin — Wed, 14 Jul 2010 21:43:04 +0000

Training for running marathons can be daunting if you’re not already an experienced runner. Many runners give in to the number of miles solely due to exhaustion. It’s efficiency, rather than speed, that counts during marathon running. Below are some tips to help you in running marathons.

Increase your mileage slowly – Marathon training obviously includes lots of running time. It is important that you do not push your body too hard in the beginning, especially if you are a new runner. Limit your running to 3 or 4 days per week, with enough resting time in between. It is essential that your body rests and recovers fully. Once you have developed a base, gradually increase the running time and distance. A 10 to 15% increase weekly is ideal for marathon training. It is mileage rather than speed that counts when running marathons. There is no point in over-exerting yourself and giving up midway.

The right gear and good nutrition – All sports come with their respective gear. Running marathons requires the right kind of shoes – make sure that your running shoes fit well and are comfortable. Ideally, change your running shoes after every 400 or 500 miles of running. Wearing wrong shoes is the leading cause for foot injuries. Altering the terrain on which you run is a great way to boost your running skills. Taking the off-road trails like forest trails, hiking trails or even a dirt path can be helpful in training.

Make sure that you eat well. You need plenty of energy when running marathons. But that doesn’t mean that you can load up on just any kind of food. Make sure you consume enough carbohydrates and proteins. Also, it is essential to keep yourself well hydrated. Drink plenty of water and sports drinks for longer training sessions.

Watch for injuries - During your marathon running training, you are vulnerable to injury. Pay close attention to any signs of injury. These injuries could occur because of wrong shoes, improper running mechanics or just simple muscle fatigue. Take a couple of days off from training and let your body heal before resuming training. Put ice packs on sore muscles, as this helps reduce inflammation and quicker healing time.

Cross training – Just because you are training for running marathons doesn’t mean that running is the only form of training you can do. Cross training like bike riding and swimming not only helps you counterbalance the muscle build up from all that running, but also gives you a break from your usual training, while keeping you in shape.

When you are planning on running marathons, make sure to follow a structured training program to ensure gradual, progressive training increases.

Your First Marathon

authorprofile — Sat, 26 Jun 2010 02:33:23 +0000

The first step in any marathon training program is to slowly build up your mileage. Even if you’ve been running regularly, you should concentrate on gradually increasing your running volume to boost your aerobic conditioning. A total running volume of 20-25 miles weekly provides an solid mileage base for folks running their first race.

Increase Your Volume

When you have established your mileage base then that is the perfect time for you to increase your running volume. This may be performed in a long/slow fashion. This means you’ll alternate from a longer distance low intensity day to a reduced distance higher intensity or interval day. Your long runs have to start out at 6-8 miles each and increase about two miles weekly to around 20-22 miles. The shorter runs are used to build up some speed and your anaerobic system.

Taper

As you near the big day your training need to taper your efforts. A taper is a decline in workload. To explain, it means to let your body recover. You almost certainly want to bring your mileage down even below your original mileage base and only perform a handful of medium intensity sets for 7-10 days.

Diet

Different runners react differently to the taper. Some end up feeling energetic and others feel slow. Physiologically, a taper enables you to build up carbohydrate reserves past normal levels. To build up carbohydrates and muscle protein to their fullest, make sure you diet includes a ‘carbohydrate load’ the last five days and consume ample protein.

Complimentary Training

Distance runners often get so focused with the time they spend running, they forget the positive aspects you can get from cross training. It is also beneficial to incorporate some basic strength training – one or two sets of 12-15 resistance exercises (one for each major muscle group). If you do this, you’ll be pleasantly surprised how your running improves while dramatically reducing your chance of injury.

Your Goal

Unless you have run a marathon before, don’t make a specific time your main objective. Instead just focus on crossing the finish line. You can congratulate yourself when you’re done and think back on all of the hard training and psychological self-control it took to cross that line.

Training For Your First Marathon

authorprofile — Sat, 26 Jun 2010 02:31:32 +0000

The most important thing in training for your first marathon is to having a reason for running. Once you have that reason and can focus on it, the training becomes a lot easier.

The second critical aspect of training is to stay injury-free. If you suffer an injury during training, it’s essential to stop until you’re fully recovered rather than jumping straight back in and risking a more serious injury – an injury that could cost you your place at the race start line.

The good news is that if you’re willing to commit to the training, almost anyone can complete the marathon. Before you start on the long road to marathon glory, follow these important steps.

First Steps

(1) Talk to your doctor and let him or her know your plans

(2) Buy comfortable running shoes. Getting running shoes that are suitable for your running style and foot type will allow you to run comfortably and injury-free. (Bonus Tip – if you find a pair you like, buy a back-up pair at the same time!)

(3) Set your goal and tell your friends, family and co-workers about it. This is a great motivational tool and will help you stick with the training.

Basic Training for a Marathon

An 18 week marathon training program is about right for more experienced runners. Although adding training sessions or more mileage will help you improve, it also results in an increased likelihood of injury. It’s a delicate balancing act.

For beginner marathon runners, a 26 week marathon training schedule is more appropriate. This plan will start with a reasonably low weekly mileage, steadily building until you are able to complete runs of about 20 miles in length.

The Long Run

The single biggest challenge facing first time marathoners is conquering the Long Training Run. This run is the most training session of your weekly program and will eventually hit 20 miles (this is your longest run). The long run is a difficult mental and physical barrier you have to overcome. Do yourself a favor and don’t skip out on these runs.

Some strategies for getting through the long run are to run with a training buddy, run a new route or join a running group.

Staying Motivated

Motivation is another challenge new marathon runners face. Write your marathon goal on a piece of aper and post it in 3 locations (at your desk, on your refrigerator and your bathroom mirro worked for me!) so you will be reminded of it every day.

The Marathon Dream

authorprofile — Sat, 26 Jun 2010 02:28:56 +0000

Are you thinking about running a marathon for fun or for competition? If you are, it’s essential to understand that it requires months of hard and consistent preparation before the dream becomes possible.

The first step is to research and sign-up to a structured marathon training schedule to suit your experience, needs and running goals. Using such a training schedule will prevent you from over-training and help you avoid either injury or burn-out. It’s no easy thing to get your body in shape for a twenty-six mile run, so it should be a priority to find a schedule which you will be able to stick to.

Finding a marathon training partner can be a big help for you to succeed in your marathon dream. Speak to your friends and find someone who’s ready to start the journey of marathon training with you. Try to combine your schedules so as to train together, at least on your long weekend runs.

Speak to your doctor about starting your marathon training. Your doctor may have additional tips on eating or sleeping habits which can have a huge benefit on your training results.

Many people dream of running a marathon but very few actually achieve that dream. With meticulous planning and a healthy dose of commitment you can be one of the few that make it to the finish line.

The Longest Run During Marathon Training

authorprofile — Sat, 26 Jun 2010 02:26:48 +0000

Every marathon runner or coach has his or her personal theory regarding the longest run during marathon training. While some people argue that 15 miles is sufficient, others think you should go really long – up to 30 miles. Which of the many theories is correct?

There are components to the Long Run:

I recommend at least a two week Taper Period

First, timing. Most, if not all, runners are aware of the concept of “Tapering”. This means that you should cut back on your training in the weeks leading up to your marathon race. I recommend at least a two week Taper Period and obviously you should not be running your longest Long Run during your Taper Period. Thus, to allow your body enough time to recover, you should be completing this tough training session no later than 3 weeks before your mararthon race. Some more experienced runners, who for example follow the Advanced Marathon Training Program, will include more than one Long Run at their maximum training distance. For beginners, only one maximum Long Run is required.

Second, distance. Through years of coaching marathon runners and personal experimentation I have found that a maximum Long Run distance of 20 miles is optimal. I have tried following training plans that recommend multiple shorter Long Run training sessions and I have stuck with plans that have included overwhelming 28, 29 and 30 mile Long Runs. In all of these situations I have found that my marathon time has suffered – either because I was under-prepared or physically and mentally fatigued come race day.

The reason why the 20 mile mark works so well is that it is long enough to prepare your body physically for the marathon race and provides sufficient time and distance to develop the ‘mental steel’ required to overcome the 26.2 mile challenge. Come race day, the extra motivation that the crowds, support and other athletes provide will easily get you through the additional 6.2 miles while you dramatically reduce the chance of impairing your performance due to fatigue.

give your body at least 14 days to recover

A tip to bear in mind about Longs Runs. Once your Long Run time exceeds 3 hours, make sure you give your body at least 14 days to recover before running your next 3 hours plus Long run. These three hour runs take a lot out of you both mentally and physically. Extra time is required for the body and mind to adapt to these stresses.

My theory about the Long Run training has helped me set my own personal best times in the marathon. I really believe this will help you to achieve your marathon goals as well.

Prevent Injuries While Marathon Training

authorprofile — Sat, 26 Jun 2010 02:18:37 +0000

Injury avoidance is a major problem for those who run on a regular basis, particularly those in training for a particular race or event. In these circumstances injury prevention is doubly important because an injury at this time can rule the athlete out of the event altogether.

Wear the Right Shoes

You must ensure your running gear is up to scratch. The essential item for runners are their running shoes. Running shoes must fit properlyand be designed to accommodate the runner’s particular style of running. In addition, running shoes need to be replaced regularly as worn out shoes lose the necessary cushioning and support. Look to replace your shoes every 400-500 miles. A point that is often overlooked by new runners is that you should keep a log of the number of miles you run in each pair of shoes. This takes the guess-work out of deciding that its time to replace your shoes. Another great tip is to buy two pairs of running shoes each time. This way you can alternate your shoes and effectively halve the number of times you need to break-in your shoes. Finally, don’t try to wear in new shoes too close to the race. There is no surer way to get blisters!

Flexibility is Key

Stretching frequently also assists runners in staying injury free. Many newbie runners make the mistake of thinking they ought to aggressively stretch before their run. While you should do some light stretching as part of a warm-up, make sure you give your body a chance to adequately warm-up before you start stretching. Even then, try to so some easy dynamic stretches rather than a long held static stretch. Runners who stretch before they run are stretching cold muscles that are much less flexible than muscles that have been warmed up with a short jog.

The perfect time to work on your flexibility is once your body is fully warm towards the end of your main workout. That is the time to practice your static held stretches. A well structured post-run flexibilty session will also help your muscles to cool down properly and can aid in the recovery process.

Take Things Slow

Finally, avoid the temptation to do too many miles too eary in your trainin. Anyone who goes from hardly running at all to suddenly aiming for multiple 5 mile runs each week is almost certain to suffer injury. If you’re new to running or just starting back again after a long absence, you should start with slow, steady short runs alternating with walking recovery. Once you can comfortably do this fast/slow/fast exercise, you can progress on to longer continuous jogs. In any event, you should structure you training such that you provide for a recovery day between running days. If you really feel the need to work out during one of these recovery days, then look into incorporating some cross-training (such as cycling or swimming) into your routine to give your legs and feet a chance to recover.

Marathon Training Schedule For Beginners

authorprofile — Sat, 26 Jun 2010 02:08:31 +0000

To be able to finish a marathon is quite a feat, especially if you’re a beginner. This is a quick guide to planning a marathon training schedule for beginners who want to add their names among those distinguished few, marathon runners.

Get Started: Motivation

Preparing for a marathon is the first and most important step. During the many weeks of training, you need to develop motivation and an iron-will along with building stamina. The key is to remain motivated, to build the right mindset and to visualize the goal with every step.

Charity marathons are a great way of motivating oneself, as your support for the cause and the sense of obligation you feel to your charity will help you in your training regimen. By choosing a significant cause that is close to your heart, you can fight your way through the hardest of training schedules, as you will be putting in all of your efforts into supporting people in need.

Get Started: The Right Gear

While this pair of sneakers may not make you faster than that pair, the right shoes will ensure that you’re comfortable during the long hours of training and help avoid injury. You need to invest in good running shoes and as you’ll have to replace your shoes every 400-500 miles, you might think about buying a second pair of your favourite shoes and alternate between the two. Most importantly, don’t try anything new too close to the race day. Give yourself plenty of time to wear in new shoes.

Tips for Training

Marathon training is demanding on new runners. Beginners should first get used to running non-stop for at least 30 minutes – by combining run/walk/run techniques until you are able to comfortably run without stopping. To minimize the risk of injury, new runners should not start training for a marathon until they have several months of running behind them. Here are some basic tips to bear in mind:

• Don’t over-strain yourself. Many beginners get carried away with their new running training and feel that they need to push themselves from the very start. This is not the right way of going about training and can (in fact, likely will) lead to injuries.

• Build up the training distance slowly. A general rule is that you shouldn’t increase your distance by 10% in any week. Also, build recovery weeks into your training where you reduce the intensity of your training for a few days to give your body time to recover and strengthen.

• Take notes. Track your training progress in a runners log or by following a structured training program. This has two benefits: it keeps you motivated and reduces the chance of you over-training and suffering injury.

• Phone a fried. Many beginners find that running with a friend helps them get through the first weeks of training. Having company when you run is great to keep you motivated and fight off boredom. Just make sure you run at your own pace rather than theirs.

• Rest, Rest, Rest. You don’t need to run everyday of the week. In fact at the beginning of your training you should follow an “off/on/off” daily training routine. Even once you are out of the beginner category you should still stick to the “easy/hard/easy” routine. In any event, you should incorporate one complete Rest and Recovery day into your weekly training.

Hydration and Nutrition – Tips

It is really important to eat a well-balanced diet and drink sufficient water and sports drinks during your training. During the grueling training period, your body needs the right fuel to keep it going. The consumption of protein, carbohydrates and good fats is very important. As a rough breakdown, during training, your diet should consist of 65% carbohydrates, 10% proteins and 25% of unsaturated fats. Great sources of carbohydrates include: rice, whole grain breads, pasta, vegetables and beans. Proteins include lean red meat, chicken and fish. For good fats look towards nuts, fish (fish oil in particular) and some dairy produts. By maintaining a good diet, you will ensure your body has sufficient energy to get through the marathon.

A week before the race, runners should increase the intake of complex carbohydrates from 65% to 70%. This practice is called “carbohydrate loading”. Carbohydrates are broken down into glycogen, which is stored in the muscles and is the important source of energy during the race.

Hydration is very important during training and the race itself; so get used to carrying lots of fluids and try to drink around 8 ounces of fluid every 20 minutes or so. A good way of keeping the fluid level in check during your training sessions is by weighing yourself before and after running. Any weight loss is due to dehydration – a sign that you need to replenish your fluid levels.

Recovery and Prevention of Injury

Rest and recovery periods during your training are just as important as the training itself. This way your body gets a chance to recover, lessening the chances of injury and allowing it to grow stronger. Avoid running everyday and take off at least one day a week (more if you are a beginner runner). You need to pay attention to how your body feels. If you feel pain or fatigue you should rest and not push yourself through the pain. It’s when you fail to read the signs your body is giving that injuries take place.

Train Smart

Finishing a marathon is an extremely rewarding experience and the satisfaction you will get is like nothing else. First time runners need to train properly and sensibly to aviod injury and get to the finish line. Focus on your diet, progressive training and following a structured training program. If you do that, you’ll be in great shape.