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How to Train For a Marathon and Marathon Training Guide

athletic woman, running

Most athletes long to compete in and win a marathon. Unfortunately, although most are in good physical shape, they are not in the best shape that they can be in and therefore fall short of achieving their goals. This Marathon Training guide is a non-professional guide designed to show you how to train for a marathon in order to get the most out of your training.

Getting Into The Routine

First, you want to mentally prepare yourself for the road ahead. If possible, find yourself a fitness coach to help motivate you through your marathon training schedules. Set aside time each day for your marathon training schedules, whether it be early in the morning or later on at night. Make a pact with yourself that you will follow this marathon training guide to the best of your ability. A good program should also include dietary advice. Many marathoners believe that eating lots of carbohydrates is all they need for training. This is not true! Yes, lots of carbs will fuel your running, but you need proper amounts of protein as well to help repair muscle tissue that is broken down, especially during the longer runs. You also need adequate amounts of fat, but unsaturated as much as possible.

You will want to start your marathon training at least 3 months prior to the actual marathon. You MUST find a physical conditioning workout program that works different parts of the body each day, every day. Make sure the workout program incorporates jump training, stretching, yoga, and kempo as well as other muscle conditioning exercises. This will insure that you are in tip-top shape for the marathon.

Marathon Training Guide

If you are a seasoned runner, great. if not, you’ll need to build up to the rigors of marathon running. Set training schedules for yourself. Try running for about an hour at first during your first attempt at training, preferably during a weekend here you’ll have more time. Slowly build up to 2 hours of running by the end of your first month. Don’t over-do it and try to follow this marathon training guide to assist you. In addition to doing your daily conditioning workout, try to build up your weekly running to 2 hours per week during your first month of training. In month 2, try to build up your running 10 percent per week for the next 3 months. More … Read the rest

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5 Tips for Marathon Pacing

Marthon

More than 90 percent of marathoners run the second 50 percent of the marathon significantly slower than the first. This is not ideal. You’ll receive your best marathon results if you rate yourself so that you run the second 50 % at the same pace as the first. Listed below are five tips to help you schedule yourself better in your next Marathon Training.

Run More Than One Marathon

New research demonstrates pacing in working races is managed generally by the subconscious brain. Throughout each contest, the human brain calculates the fastest pace you can sustain without endangering your daily life and uses feelings of fatigue and reduced electrical output to parts of your muscles to ensure that you run no faster. The greater experience you have as a runner, the greater reliable these calculations become.

Running Events near You

Everyone agrees that nothing at all can make you for the fatigue you experience in the ultimate kilometers of your first marathon. But once you’ve got this experience, you are better able to pace yourself effectively in future marathons. The majority of this learning happens on a subconscious level.  Your brain-body makes its way through your next marathon with an improved sense of how you should feel at any given point in the race.

So treat your first marathon as sort of experiment. Rate yourself cautiously however, not fearfully and find out what happens, understanding that, no matter what happens, you will speed yourself better within the next Marathon Training for having done the first.

Set Appropriate Time Goals

As the marathon distance is so extreme, few joggers have the ability to effectively pace their way via a marathon totally by feel, as they do in shorter races. You have to hold a great deal back when running a marathon that the first kilometers feel very easy–so easy you could run five or ten seconds per mile faster or slower and it would not feel noticeably harder or easier. But a rate difference of just five or 10 seconds per mile in the first half of a marathon will make the difference between hangings on and slipping apart in the second half. So choosing a proper time goal, which gives you an appropriate target pace, is vital.

Marathon Training performances are the best source of information to use in preparing future marathon time goals. Oftentimes, the smartest goal is … Read the rest

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Top Tips for Marathon Training for Beginners

Committing to running a marathon is an exciting step in accomplishing a big goal, whether it is the first time you are running a marathon or not. I became a runner a few years ago after running a three-mile race in New York City with a group of women from my new job. I originally agreed to running as a way to motivate myself to tone up after the holiday season, but also as a way to become friendlier with the women that I would be spending most of my day with at work. I agree to run the race four months before the actual date of the event, so I had plenty of time to train. Once I started running I realized how much I loved that feeling of runners high. One of the ladies who had become my friend was doing a program to qualify for the New York City Marathon. It required the participant to run nine races of varying lengths throughout the year, as well as choose one event to volunteer at. After seeing her accomplish this goal, and agreed to join her the following year to qualify for the next marathon. Once I began running on a regular basis, I realized there is so much that you need to think of and there are so many tools and tips that can help you train to be your best on race day. Here are a few of the most important routines and some great gear that has helped me keep in shape on my way to training for my first ever marathon.

Get Involved with a Program

There are plenty of training programs out there, from free apps on your phone to more advanced programs that you can purchase through a variety of training establishments. Chances are, whatever marathon you are training for has one that they offer on their website as a part of their race brand. Most programs will allow you to customize them to some extent after you enter the date of your marathon. The program will usually ask you how many workouts you want per week, and develop a program that begins at least twenty weeks prior to the marathon. This was very important for me to keep on track and know when I should be doing longer runs versus shorter faster runs.

Make Sure You Are Receiving the Right NutritionRead the rest

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Best Weight Loss Advice You’ve Never Heard

weight-loss-questions

Finding the best free WEIGHT LOSS PROGRAM that works for you is not too difficult a task. Ideally, you want something that is effective and doesn’t take too long to start showing results. That sounds easy enough, but often it is so confusing due to the thousands of different diets, plans and programs that exist out there in the land of the “miracle diet” and supplements.

Some people throw in the towel before they even get started, let alone lose any weight.

The most common advice to people seems to be to simply lower the amount of calories you consume each day. Whilst this makes sense, it is hard for people to make such a quick adjustment. Therefore old habits quickly resurface.

This is because the diet (Meal Prep) ends up becoming bland and unsatisfying and these imposed restrictions can make you depressed and sometimes just down right mad.

Ideally you would like to utilize a WEIGHT LOSS PROGRAM that can keep you from coming completely off the tracks. It should encourage you to eat a little smarter most of the time and to look at weight loss as a long term goal. So eating something bad today should not mean the end of the world. Provided you have about an 85-90 percent hit ratio when it comes to eating somewhat normally then you will see results.

Consider more realistic point of view

Start “SHORT term intermittent fasting”. Yeah, I know I laughed out loud the first time I heard of it too…but it works better than anything I have ever used in the past 12 years, NO BULL! If you are looking for a new approach to dieting and weight loss then consider a short term fasting program.

You won’t have to starve yourself and see prophetic visions so let’s take it down a notch for Portion Control.

I have had great success with this program and I can really see myself sticking it out for the long run as it’s simple to maintain and doesn’t leave you feeling unsatisfied or irritated.

This method involves fasting for one or two 24 hour periods per week, say on a Monday and maybe a Thursday, so that your calorie intake is controlled. Because you are not eating on the fasting days, your calorie intake is combined into the days that you do eat. Overall you will end … Read the rest

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HOW TO PREPARE FOR MARATHON TRAINING

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We are almost 40 and we need to begin marathon training to do our first marathon before we are 40, so we can take it off our bucket list. But where do we begin?

What are the challenges and how to beat them?

Time, is the biggest challenge in almost everything we set off to do. We never seem to have enough time to do anything, so we need to be determined and really want this. The key to marathon training is the following:

  • Set up a reasonable schedule that will improve your performance and reduce risk of injury. One of the biggest mistakes in marathon training is trying to do everything at once and injuring yourself in the meantime.
  • Set up a baseline, work up gradually to the mileage you want to run, normally the ideal routine is 3 months before, begin running a couple miles and add 10% more weekly. This way you avoid injury and aren’t watching the race from the sidelines.
  • Goals are very important, ask yourself what are your goals with running this marathon. The motives behind you wanting to do this marathon will help you stick to your tight schedule.
  • Get your loved ones involved, time spent with them is precious and we don’t want them to feel neglected during this period of marathon training, so either have them run with you or ride along on their bicycle, making sure if you are running at night that you all wear your reflective vest to avoid a car accident. Find out more in this site : – http://flexactivesports.com/

What does a reasonable preparation plan involve?

It involves good planning, many decide to hire a personal trainer to help them prep for the marathon, but if that is not possible there is tons of information online to help you train. There are three aspects to take into consideration when you are marathon training:

  • Running, it has been recommended to do 3 simple runs each week, concentrating the 1st run of the week on speed and not time, it will be the shortest run of the week. 2nd run of the week will be a medium distance run, concentrating on pace and breathing, the 3rd run of the week will be the longest and you will need to pace yourself by going slower.
  • Weight lifting, strength and conditioning, twice a week has many benefits for runners, helps
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Marathon Training and Running Tips for Beginners

Marathon Training

Recent years have seen an increase in popularity of marathons, half-marathons, and themed runs, and thus an increase in the popularity of home marathon training programs. Below are the foremost tips and tricks for any beginner looking to kickstart their running habit and to train for their next marathon.

Marathon Training and Running Tips for Beginners

Safety First

Marathon training is no joke, it is intense preparation for an even more intense race. If you have a history of health problems, it is best to talk to your doctor before beginning any training program. Once you have been cleared for training, make sure to buy a water bottle that you are prepared to bring everywhere with you. Dehydration is extremely detrimental to a runner’s body, leading to increased soreness and risk for injury.

While you are out purchasing a water bottle, make sure to stop in a sports store for a pair of supportive running shoes. You may want to get your gait analyzed, a service that is offered at most running shoe stores. This can prevent many running related injuries down the line. Women should invest in some high quality supportive sports bras that are build for whatever size chests they have.

Both women and men should also look into purchasing running clothes made of sweat-wicking material that will help keep them cool while training. Before beginning your running program, you may want to ask a good friend or professional runner to watch how you run. They may be able to give you some helpful suggestions that will improve your form, and decrease the amount of energy you use to run. This can also help to decrease overuse injuries in the future.

Do Your Research

It is important to have a goal to work towards in your marathon training. Use a trusted search engine to look for runs near you that suit your schedule. You may want to begin training towards a 10K or 5K before a full-blown marathon. You will want to have around 6 months of running 3-4 days a week before you sign up for a full marathon. At this point your muscles, joints, and bones will have become adapted to long distance running, and the impact will not harm them to the extent that was possible when you were just starting out.

Start Your Schedule

Marathon Training

You will want to begin running 3-4 days every week. … Read the rest

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Marathon Training for Beginners – Reach your Goal in Record Time

Marathon Training for Beginners

The 100 Day Marathon Plan is an extremely good and easy marathon training for beginners, but can also be used by frequent runners with very good success. With this sort of quality program, you will be sure to get great results if you truly do stick with it. If you do not believe me then you should simply try reading some of all the great testimonials from some of the average joes, who has performed amazingly after not that much training. Take for example the rookie runner Martin Samdal who had never run a marathon. He was able to finish in the top 550 in the New York City Marathon, and it was his first marathon ever.

The most amazing thing is quite possibly that he only used the marathon training for beginners offered by The 100 Day Marathon Plan for 12 weeks, and then had such amazing results. In the 12 weeks which he spent training for the New York City Marathon he also lost 20 pounds as an extra added bonus. Who on earth would not like to be able to finish a marathon at the crazy time 2:58:52 and still be losing lots of weight? That must be the biggest dream of lots of average americans, who just does not believe that they will ever be able to finish something as challenging as a marathon.

Simply use the forementioned program to reach your goal of running a full marathon of 26.2 miles. It is an amazing feat by any human indeed, but getting ready for it is just so much easier if you use this great and proven program. Not only will it challenge you to the fullest, but you will also be left with an amazing feeling of satisfaction when you finally do reach your goal. Not only will your goal fill you with enjoyment, but training smart should also leave you with a big smile on your face instead of having a body in pain for the next months.

Marathon Training for Beginners

Training smart instead of training hard is really the keyword when it comes to marathon training for beginners, because if you just push trough the pain and thereby ignore your body’s warning signs then it will most definitely lead to injury and only cause your more harm than good. Remember that running long distances can easily be very stressful to the body if it is … Read the rest

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Do something you have never done – Unique Training.

Unique Training

I have been meaning to write this post since Sunday. But I never took the time to do it – until I read Janethas post on http://mealsandmovesblog.com/2013/03/25/mind-over-matter/ Her post kicked my butt into gear, and I finally took the time to blog. So let me quickly say “Thanks for inspiring me, Janetha!”

Janetha posted a quote that just about sums up the essence of my post:
When you want something you’ve never had, you have to do something you have never done.

On Sunday, I took a huge step. A step that would have been necessary a long time ago. A step that might seem like nothing much to most people, or even more, like a failure. But for me, this step means only one thing: freedom.

I sold my elliptical trainer.

You have every right to ask: “Why does she make such a fuss about that? Most people would be embarassed if the sold their elliptical.”
But I didn’t sell my elliptical because I never use it. I sold it because for years and years, I let my life be ruled by my elliptical. It all started innocently enough with near-daily 30-minute sessions. When I hit a plateau, I extended my sessions to 40 minutes a day. Then 60. Then 80. Then 90. Then 120. No, I am not joking or lying – for about 1 year, I spent 120 minutes on my elliptical nearly every single day.

Last June, I read “Body For Life” by Bill Phillipps, which led me in the right direction. I realized that endless cardio would not get me anywhere near my goal of getting fit and lean. Therefore, I reduced my cardio training to 20 minutes of daily HIIT-training. But it took only a few months until I increased the duration to 22 minutes. Then 25. Then 30. The vicious cycle started once again. And once again, I didn’t have the power to fight it.

A month ago, I finally realized that I need professional help to reach my fitness goals and I hired a PT. She told me to lay off the daily HIITs, to stop doing cardio and focussing on pumping iron only. I was scared. Even terrified. But I did as I was told and limited my HIITs to once a week.
And guess what? I can already see some results. And most importantly, I can feel a change. … Read the rest

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