Planning your first marathon or half marathon run? To know the secrets of training help you run your first race.
First, clear the idea with your doctor on a physical examination. Then you do the following:
It makes you accountable. Tell everyone who is listening, said Joe Donovan, a Milwaukee runner wrote the essential guide to training for your first marathon.
He says "only if you tell other people it is real". Certainly some people "will think you're crazy."
Some have, he recalls, when Donovan announced his decision to run his first marathon while he was a student, to work for a U.S. Senator. "In the beginning was incredulous," saying the people, he said. Next? "" "It was that kind of"Wow, thats amazing.""
It was a topic of conversation and support by his fiancee (now his wife), and employees who helped him keep his training.
It's not so easy to say that your goal is 13.1 miles (a half marathon) and 26.2 (a full marathon), finish, said Cathy Fieseler, MD, a veteran Marathon and Ultra Runner.
Ask yourself why you the race run, she says. "Do you have a deadline? Do you qualify for [the Boston Marathon]? You can do it in memory of someone? Because you turn 40?"
To find out, she says, results in your training plan. For example, if you in memory of someone, you don't like no matter how long it takes, but if want you within four hours to finish, you need may have a different plan.
You need a training plan by bolts and nuts. You get online, from current coach when running randomly in a running club or from publications.
If you now run 3 or 4 miles at the shot just for about three months before a half marathon, and takes approximately five months before a full marathon training would, Todd Galati, an American Council says on exercise spokesperson.
Your plan should be realistic. "I don't think that you every day have to run," said Farage. "Find out what works for your life."
Add no miles too quickly, Galati says. The rule is not depends, to increase your miles by more than 10% per week.
Speed work, can improve your times. For example, run faster than usual for a time interval, then their slower pace you fall back, and repeat. But do not increase mileage, speed work and tackle at once, he says Hill. This is too much.
You can faster, speed work "but it ups the risk of injury,"Fiessler says, especially if you are older. Note the downside, she says.
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