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How To Train For A Marathon

HOW TO TRAING FOR A MARATHON Have you made crossing the finish line of a marathon one of your personal goals? Explore some important training tips and tools to help get you started. START 1 Consult Your Physician Choose Your 2 Running Shoes Running 26.2 miles puts you at a higher risk for injury than your daily neighborhood jog. Look for these qualities: Comfortable fit Traction for many terrains Shock absorption Slip resistance Build Stamina 3. and Speed Plan for a 3-5 days per week running schedule Each week, increase your distance by no more than 10%. On week 4, Adapt gradually taper your distance back |by running consistently and Continue in this pattern. being patient with your for week of recovery. Add incline to your running Give yourself 3-12 months to route. progress. prepare for a marathon. 4 Perform a Trial Run Try running a few shorter races, like a 5K or 10K to prepare for your first marathon. Rest and Don't train seven days a week - runners that allow rest days perform just as well. Recovery Cross-training is a great activity for off-days to keep your body in shape. WEEK 3 weeks prior to your marathon, scale back on overall mileage of your runs to rest up for race day. 6 Hydrate and Fuel Up 7 Warm Up and Stretch At about the 20-mile mark, its common to "hit a wall" in energy level. Carry your own water | with a hydration pack or belt. The average runner should warm up for 3 to 12 minutes during training. Stash water bottles along your route the night before your run for emergency hydration. The marathon runner should warm up for 10 to 30 minutes before each workout within a few weeks of the race. Consume smal amounts of carbohydrates during the run. Post-workout cool-downs include a walk, light jog, or dynamic stretching for 5 to 20 minutes. For every run over 2 hours, aim to take in about 60 grams of carbohydrates per hour. 8 Race Day and Beyond You did it! You crossed the finish line, you earned a medal, you handed over your timing chip, and you hobbled over to the food In the immediate moments after your finish, drink several cups of water and some replenishing sports beverage to nourish your tired muscles. tents. Walk a little to let those muscles cool down and do some light stretching. Take at least a week off before resuming any kind of regular running schedule. FINISH Brought to you by Walking on a Cloud www.walkingonacloud.com Sources http://www.runningusa.org/statistics http://www.rei.comlearn/expert-advice/training-for-your-first-marathon.html http://www.rei.com/learn/expert-advice/running-basics.html http://www.runnersworld.com/race-training/whats-best-way-train-marathon?page=single http://www.statisticbrain.com/marathon-running-statistics/

How To Train For A Marathon

shared by WalkingOnACloud on May 12
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Crossing the finish line of a marathon is a great personal goal to have. Explore some important training tips and tools with Walking on a Cloud to help you get started on your goal.

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