Monday, January 24, 2011
Wednesday, November 17, 2010
Marathon Training Schedule For Beginner Marathoners
Marathon Training For Beginner Marathoners
By Mark Oliver Thompson
Marathon training is perhaps one of the most physically challenging pursuits of endurance that the human body can undertake.
Since the days of the ancient Romans the marathon has been run as the pinnacle of human endurance. Ordinarily the human body can not physically run the distance without training due to limited supplies of glycogen, which is a slow form of energy release. However, with the right training program and schedule it is possible to build up your glycogen reserves to complete the marathon distance.
In order to train correctly for the marathon, the idea is to get miles into your legs. However there is a right and a wrong way for beginner marathon runners to do this.
For example, most marathon runners simply decide to hit the pavement and get as many miles into their legs as possible before their marathon race. Not only does this leave them feeling tired and lethargic throughout their build-up phase but they are also more likely to develop niggling injuries due to the amount of miles they are training.
The reason for this is that their boy is simply not used to running so many miles and this causes slight muscle tears to develop, usually in the lower leg muscles.
The smarter way to train for your marathon is to build up your mileage slowly over time.
Experienced marathoners tend to follow the 10% rule when training for their marathon races. The 10% rule states that you should not increase your total weekly mileage by more than 10% in any given week. That means that if you are currently running 20 miles as part of your marathon training program then in the following week you should aim to run 22 miles.
However most beginner marathon runners also make the mistake of having each of their training sessions an equal distance. In the above example of running 20 miles per week, just say the beginner marathoner decided to train for 5 days per week, then typically they would aim to train for 4 miles per training session (20 miles divided by 5 running days).
A better way to train your body for the marathon distance however is to break your training up so that you get the maximum advantage out of the time you are spending on the pavement.
What most elite marathon runners do in their training program is to center almost their entire training program around a long training session. This long training session is where most marathoners get their endurance and stamina levels from within the build-up phase.
For example, most elite marathoners will do a long training session during the weekend when they have the time to complete their long run. This is usually followed by a rest day in order to allow their muscles to recover.
They typically also incorporate a semi-long run into their training program and this is usually done mid-week. They also aim to incorporate two shorter runs into their training program as well as a cross-training session as well.
Therefore a typical marathon training program would look similar to this weekly set-up:
* Sunday: Long training run
* Monday: Rest day
* Tuesday: Short training run
* Wednesday: Semi-long training run
* Thursday: Short training run
* Friday: Rest day
* Saturday: Cross-training (optional)
Obviously if you are wanting to train for a marathon then you should seek medical advice whether this is appropriate for you. However, if you are fit and ready to tackle a marathon it is critical that you follow a marathon training program that is designed to get you the results that you are after.
That is why it is important that you aim to build up your weekly mileage relatively slowly over a period of time and to maximize your training session by following a marathon training schedule similar to the one outlined above.
I wish you all the best in your next marathon and that you succeed in crossing the finishing line by following a step-by-step marathon training program that has been proven to work.
One of the best training programs I have come across is designed for beginners and more advanced runners. This program will take you from being a first time marathoner to being a seasoned and successful marathoner that can actually win races. You can get more information on this system right here. Good running.
You can reach Mark Oliver Thompson here.
By Mark Oliver Thompson
Marathon training is perhaps one of the most physically challenging pursuits of endurance that the human body can undertake.
Since the days of the ancient Romans the marathon has been run as the pinnacle of human endurance. Ordinarily the human body can not physically run the distance without training due to limited supplies of glycogen, which is a slow form of energy release. However, with the right training program and schedule it is possible to build up your glycogen reserves to complete the marathon distance.
In order to train correctly for the marathon, the idea is to get miles into your legs. However there is a right and a wrong way for beginner marathon runners to do this.
For example, most marathon runners simply decide to hit the pavement and get as many miles into their legs as possible before their marathon race. Not only does this leave them feeling tired and lethargic throughout their build-up phase but they are also more likely to develop niggling injuries due to the amount of miles they are training.
The reason for this is that their boy is simply not used to running so many miles and this causes slight muscle tears to develop, usually in the lower leg muscles.
The smarter way to train for your marathon is to build up your mileage slowly over time.
Experienced marathoners tend to follow the 10% rule when training for their marathon races. The 10% rule states that you should not increase your total weekly mileage by more than 10% in any given week. That means that if you are currently running 20 miles as part of your marathon training program then in the following week you should aim to run 22 miles.
However most beginner marathon runners also make the mistake of having each of their training sessions an equal distance. In the above example of running 20 miles per week, just say the beginner marathoner decided to train for 5 days per week, then typically they would aim to train for 4 miles per training session (20 miles divided by 5 running days).
A better way to train your body for the marathon distance however is to break your training up so that you get the maximum advantage out of the time you are spending on the pavement.
What most elite marathon runners do in their training program is to center almost their entire training program around a long training session. This long training session is where most marathoners get their endurance and stamina levels from within the build-up phase.
For example, most elite marathoners will do a long training session during the weekend when they have the time to complete their long run. This is usually followed by a rest day in order to allow their muscles to recover.
They typically also incorporate a semi-long run into their training program and this is usually done mid-week. They also aim to incorporate two shorter runs into their training program as well as a cross-training session as well.
Therefore a typical marathon training program would look similar to this weekly set-up:
* Sunday: Long training run
* Monday: Rest day
* Tuesday: Short training run
* Wednesday: Semi-long training run
* Thursday: Short training run
* Friday: Rest day
* Saturday: Cross-training (optional)
Obviously if you are wanting to train for a marathon then you should seek medical advice whether this is appropriate for you. However, if you are fit and ready to tackle a marathon it is critical that you follow a marathon training program that is designed to get you the results that you are after.
That is why it is important that you aim to build up your weekly mileage relatively slowly over a period of time and to maximize your training session by following a marathon training schedule similar to the one outlined above.
I wish you all the best in your next marathon and that you succeed in crossing the finishing line by following a step-by-step marathon training program that has been proven to work.
One of the best training programs I have come across is designed for beginners and more advanced runners. This program will take you from being a first time marathoner to being a seasoned and successful marathoner that can actually win races. You can get more information on this system right here. Good running.
You can reach Mark Oliver Thompson here.
Wednesday, October 27, 2010
Barefoot Running
I have gotten a few questions about barefoot running. To be frank, I don't barefoot run. I use very thin soled shoes such as "boat shoes" and "covered sandals" simply because my roads have a lot of rocks.
I have found that running with minimal distance between pavement and my feet has been very beneficial for my whole body as well as my running form. However, it is important that you know the basics before you begin a barefoot run.
I actually know a guy who runs barefoot in the snow during winter months. Well, I am not that hearty but it can be done but I would not recommend it simply because of the cold. But if you want to know more or even give it a test run for yourself, check out the video below. By the way, the next road race you are in or watch, check out the folks with thin soles or no shoes at all. You may be surprised to see how many people have turned to this very natural way of running and walking.
Good luck and remember, warming up and stretching is just as important with this kind of running as with any other form or style of running. Listen to your body and your feet. One thing you will notice is that your legs become stronger and you will feel harder muscles. And you will probably notice less pain and injury.
One last thing...you may find that you start to dislike wear shoes and socks. Now that will produce a noticeable savings in your wallet because you won't need to buy over priced shoes or socks.
I have found that running with minimal distance between pavement and my feet has been very beneficial for my whole body as well as my running form. However, it is important that you know the basics before you begin a barefoot run.
I actually know a guy who runs barefoot in the snow during winter months. Well, I am not that hearty but it can be done but I would not recommend it simply because of the cold. But if you want to know more or even give it a test run for yourself, check out the video below. By the way, the next road race you are in or watch, check out the folks with thin soles or no shoes at all. You may be surprised to see how many people have turned to this very natural way of running and walking.
Good luck and remember, warming up and stretching is just as important with this kind of running as with any other form or style of running. Listen to your body and your feet. One thing you will notice is that your legs become stronger and you will feel harder muscles. And you will probably notice less pain and injury.
One last thing...you may find that you start to dislike wear shoes and socks. Now that will produce a noticeable savings in your wallet because you won't need to buy over priced shoes or socks.
Monday, October 18, 2010
Boston Marthon Registration for 2011
Are you currently training or are you thinking about training for a Marathon Running Race? The Boston Marathon, which takes place in Mid April, is one of the most famous and largest foot races in the USA.
This April will mark the 115th year of the marathon. To be accepted, applicants must have recently run a certified marathon within the specific qualifying time for their age/gender group (for instance, a 45-year old female must have completed a marathon in four hours, while an 18-year old male has to have run one in 3:10). The Boston Marathon is one of the only races that requires qualifying times.
Qualifying time brackets are normally available at www.bostonmarathon.org, but at the moment their entire site redirects to the registration page, so for now they can be seen at MarathonGuide.com. You can register for this event here.
The Boston Athletic Association (BAA) operates the marathon. Each year an average of 20,000 runners from all over the world compete.
If you intend to compete or just to participate in this event, you should begin your training now. Of course, running a couple of marathons over the winter months will also go a long way in helping you prepare for the Boston course.
In the mean time, don't forget to register, eat well, train hard and mentally prepare yourself for the race. You can get a great training program that addresses all of this going here. Free information, tips and more from a true marathon runner.
This April will mark the 115th year of the marathon. To be accepted, applicants must have recently run a certified marathon within the specific qualifying time for their age/gender group (for instance, a 45-year old female must have completed a marathon in four hours, while an 18-year old male has to have run one in 3:10). The Boston Marathon is one of the only races that requires qualifying times.
Qualifying time brackets are normally available at www.bostonmarathon.org, but at the moment their entire site redirects to the registration page, so for now they can be seen at MarathonGuide.com. You can register for this event here.
The Boston Athletic Association (BAA) operates the marathon. Each year an average of 20,000 runners from all over the world compete.
If you intend to compete or just to participate in this event, you should begin your training now. Of course, running a couple of marathons over the winter months will also go a long way in helping you prepare for the Boston course.
In the mean time, don't forget to register, eat well, train hard and mentally prepare yourself for the race. You can get a great training program that addresses all of this going here. Free information, tips and more from a true marathon runner.
Friday, October 15, 2010
Stop Chafing Before it Starts
Chafing is on your body happens when two parts of your body continuously rub together, such as you under arms or your inner thighs or your groin area. Chafing can also be caused by poor fitting clothing or open or rough seems.
Chafing is not limited to runners but just about anyone participating in an activity or sport can experience chafing if they don't take simple, near zero time precautions.
The video below covers what you should do and what steps you can take to prevent chafing so it does not interfere with your activity.
Chafing is not limited to runners but just about anyone participating in an activity or sport can experience chafing if they don't take simple, near zero time precautions.
The video below covers what you should do and what steps you can take to prevent chafing so it does not interfere with your activity.
Thursday, October 14, 2010
The Quick 5 Minute Warm Up
When you are training for a marathon or a 5k or 10k or when you are just running for pure enjoyment, there is nothing more disheartening than that of experiencing an injury while running.
Fortunately, most injuries can be avoided all together. All it takes is just a few minutes before each and every run to stretch out and warm up.
You should never run when your body is cold and tight. That is just inviting injury and aches and pains.
The video below shows you quick, simple and easy warm ups to stretch out your body so you can run your best no matter what your fitness level.. These stretches are essential.
If you are serious about running or if you just want to run a full or half marathon just for your own gratification, its important that you learn how. It's not hard or complicated but there are things about running you should know that will enhance your running experience. The best training for runners out there is by Jill Bruyere.
Jill is a genuine runner and focuses on the basics but also helps more advance runners achieve ultimate success in running. Check out her program and get some free tips and techniques.
Fortunately, most injuries can be avoided all together. All it takes is just a few minutes before each and every run to stretch out and warm up.
You should never run when your body is cold and tight. That is just inviting injury and aches and pains.
The video below shows you quick, simple and easy warm ups to stretch out your body so you can run your best no matter what your fitness level.. These stretches are essential.
If you are serious about running or if you just want to run a full or half marathon just for your own gratification, its important that you learn how. It's not hard or complicated but there are things about running you should know that will enhance your running experience. The best training for runners out there is by Jill Bruyere.
Jill is a genuine runner and focuses on the basics but also helps more advance runners achieve ultimate success in running. Check out her program and get some free tips and techniques.
Wednesday, October 13, 2010
Stride Ride and Run Stronger
When you are out and about in your car, do you see joggers on the road way? I often do. Have you noticed how some people run? I always do.
I have noticed some people have very busy or what I call "noisy" running styles. In other words, they waste a lot of energy by having a terrible style or stride. Their arms are all over the place, their torso waddles from side to side. It looks like they are having a hard time running on a flat surface.
If you watch the professional runners, you will notice most share the same basic kind of efficient stride. Running long distance is all about proper stride and energy efficiency. A proper stride will give you greater efficiency and you will have energy to run farther and longer.
Check out the video below to see what the proper stride should look like.
Now next time you go out running, make sure you make these stride adjustments and what your distance increase while the effort to go that distance seem less than the way you ran shorter distances before.
Keep on running.
I have noticed some people have very busy or what I call "noisy" running styles. In other words, they waste a lot of energy by having a terrible style or stride. Their arms are all over the place, their torso waddles from side to side. It looks like they are having a hard time running on a flat surface.
If you watch the professional runners, you will notice most share the same basic kind of efficient stride. Running long distance is all about proper stride and energy efficiency. A proper stride will give you greater efficiency and you will have energy to run farther and longer.
Check out the video below to see what the proper stride should look like.
Now next time you go out running, make sure you make these stride adjustments and what your distance increase while the effort to go that distance seem less than the way you ran shorter distances before.
Keep on running.
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