Training Advice
Every Thing You Need To Know
Tips for the final week before a marathon
Get the most from your taper. Don’t worry about losing fitness during your taper. You can’t build more endurance or speed during the last weeks before the marathon, but you can increase your body’s capability by fully recovering, re-energizing, and focusing. Give yourself plenty of recovery time between each run. If any of the runs you do in the final two weeks taxes you, take an extra day off before the next run. Or go extremely easy. Trust that your cut-back in training is advantageous to your marathon performance.
Eat healthy. Concentrate on eating natural foods and getting the most nutrition from every calorie. Cut back on soft drinks and fruit juices that offer empty calories, and coffee, which is a diuretic.
Pass the pasta. Carbohydrate-loading doesn’t need to ramp up until 3 or 4 days before your race. By mid-week, start to increase carbohydrates as a percentage of overall calorie consumption. By running less during the final week, your muscles will more fully absorb the carbs that you would otherwise burn off when training. But don’t overeat. Proper carbohydrate loading means fueling your muscles without eating too much. To help your muscles absorb the maximum energy, also increase your fluid intake with water and sport drinks.
Create a race plan. The most effective method of running the marathon is to run as even splits (to run every mile at approximately the same pace) as possible.
Set two goals for your race: a realistic goal that should be achieved predictably by your training, and a dream goal that will result by great conditions, executing flawlessly, and having a banner day. Write down your goals and splits.
Take time to focus on your race. Rehearse how you expect to feel at various portions of the race. Visualize different stages of the marathon — warming up, managing the pace of the start, navigating the water stations, settling into goal pace, holding back in the middle miles, confronting fatigue mentally, staying focused, and running your best in the final miles to execute your plan successfully.
Optimal Race Preparation
Know your course. If possible, try to drive the marathon course to learn the turns, hills and challenging spots. Running the final three to five miles is also recommended. Knowing the course is an advantage if you tire in the final miles because you’ll have a sense of where you are and how much running remains.
Create a checklist. Plan ahead to minimize the stress at the 11th hour. Include every item you will need in the final 24 hours before the race. Also plan for your gear bag with items you’ll need immediately after the race.
Dress rehearsal. Set the stage for success for your marathon by doing a trial run through with the same details you’ll use on race day. Beginning the night before your last long run, practice carbo-loading with foods you intend to eat that evening followed by the same foods you’ll eat on race morning as well as the same sports drink and energy gels. Wear the same shoes and any gear, including shorts, singlet, sports bra, hats, sunglasses, socks, as well as fuel belts and hydration packs you have planned for your marathon. Some marathons forbid wearing headphones for MP3 players, so consider running without them.
Get several nights of good sleep. Tossing and turning the night before the marathon is common for any runner. Restless or lost sleep the night before the race won’t harm your marathon. The important sleep actually comes the several nights before the night before race day.
Fill up your tank. Wake up early enough on race day to eat 400 to 500 calories with at least 100 grams of carbohydrate, from simple, easy-to-digest foods like toast, bagels, bananas, energy bars, pancakes, juice or whatever you’re accustomed to eating before long runs.
Observe the cardinal rule of marathon running: Never try anything new on race day that you haven’t tested in training. That includes food, drinks, new shoes, socks, shorts, caps, sunglasses and singlet. One new untested detail can affect muscles, digestion, plus cause chaffing, blisters, nausea and distractions that you don’t need after months of training and preparation. There are no magical food or gear items on race day.
Relax to the max. Pre-race days are the time to let go of the anxiety, put your feet up and bask in confidence. Avoid pre-marathon hype by managing how much time you spend at the expo, which can be exciting but also can consume your energy and focus. Watch a game on TV, rent a movie, read a book. Be careful with naps that might inhibit your night’s sleep. Don’t become a tourist, go shopping or get overstimulated by attending a major event. Stay off your feet.
Wear your name. Invite spectators to cheer for you by wearing your name on your running singlet. Use a permanent marker to write your name on the back side of an old race number (made from Tyvek), and pin it above your official race number. You’ll enjoy hundreds, even thousands of fans shouting for you, and your fellow race participants will wish they had done the same.
Lay it all on the line. Or on the dresser, floor or kitchen table. Lay out all your clothes the night before. Your tasks on race morning should be simply getting ready, not spent searching for gear and getting organized. Double check to make sure you have your shoes with the timing chip attached and your race number pinned to your shirt.
Prepare for the weather. Plan to wear some extra layers of clothes in the early miles, especially if the weather is bad. Runners call them “throwaway clothes.” Having a long sleeve shirt, sweat pants, sweatshirt, cap and gloves to toss off as you warm up is a great idea. Often marathon organizers provide discarded clothes to shelters and to those in need. Wearing a garbage bag with holes for your head and arms will keep you dry.
Executing Your Marathon Plan
Final mental check in. Take time in the last hour before the start to review and recommit to your race plan. Remind yourself of your quality training and preparation. Affirm your capability and visualize executing your race relaxed yet focused. Breathe deep, relax your face, roll your shoulders, shake out your arms and legs and get ready for your adventure.
Find the right starting position. Line up on the starting line appropriately where you belong by pace. Look for signs displaying the pace times, and run with others who also intend to run your pace. If you’re too far forward, you’ll slow other runners, and also start too fast. By marathon day, you should know your intended pace.
Start slow. If you asked 10 or 10 million marathoners, every last one would shout the same two words. The most common mistake is starting too fast. The excitement at the start can grip runners with untamable energy. Contain your exuberance and pay strict attention to your pace. The rule of thumb is: 1) if you think your starting pace feels right, it’s too fast; 2) If you think your starting pace feels slow, you’re probably right on pace. Trust the millions of veterans who learned the hard way and bonked, didn’t reach their goal, or didn’t finish.
Ease into goal pace. In crowded marathons, don’t worry if you miss your goal pace in the first few miles. If it takes 4 to 5 miles for you to settle into marathon pace, you still have 21 to 22 miles to make it up!
Leave drinking on the run for the elites. Unless you’re running fiercely competitive, walk through the water stops to ensure that you drink enough. You won’t lose as much time as you think if you keep walking, plus you’ll drink more. Most runners don’t actually take in as much water or sport drink as they think they do at water stops because they’re in a hurry. Later, when the cramps set in, it’s too late. Wash down energy gels with water.
Run with a pack. Run with others with comparable goals or a pace group. The effort exerted to set a pace yourself is greater than the effort of staying in contact with other runners. Many marathons provide pace group leaders, who are experienced marathoners designated to help you hit your goal. Pace group leaders know how to start at the appropriate pace, run even splits, get you through the water stations, and encourage you along the way to arrive at the finish line at your goal time. Join them, run along side or even behind pace leaders and tap into the confidence and expertise of their effort.
Break up the race into segments. Create a framework that seems achievable. Examples: 2×10 mile segments followed by a 10k. Or count up to 13.1 miles and then start your descent into the second half. Whatever works for you. When the idea of another 10 miles or 5 miles or 3 miles seems daunting, adjust your segments to run successfully from mile marker to mile marker, or from aid station to aid station. Just break your marathon into manageable chunks.
Use affirmations. Negative thoughts creep into most marathoners’ minds. Banish these roadblocks and replace them with positive, repeated language to get through tough patches of self-doubt and fatigue. An inspiring, fun affirmation might sound hokey, but when the miles get tough, repeating an uplifting phrase in your mind can ease the doubt, discomfort, and monotony. “I can do it…I will do it…” The more personal your mantra, the more uplifting and meaningful it can be.
Combat fatigue. During a marathon, most runners have a few bad stretches when they feel physically and emotionally drained. You might even wonder if you’ll be able to finish. Known as “bad patches,” they will fade and you’ll feel some new energy return. Combat it by relaxing your breathing, keeping your leg turnover smooth with shorter strides. Loosen your neck, arms, and shoulders so they are working in sync with your lower body.
The Middle Miles. After 10 miles, and even after the halfway point, resist the temptation to believe “this is your day” and it’s going to be easier than you thought. It’s a mirage. No matter how awesome you feel, don’t pick up the pace, skip water stations, or start racing against other marathoners. Just stay on pace. The demanding miles remain ahead.
The finish line moments. Don’t worry about stopping your watch the instant you cross the finish line. Instead, enjoy the traditional finish-line gesture for marathoners with your arms outstretched in a V for victory as you cross the timing mat.
Share the moment. Congratulate other runners around you for their marathon accomplishments. They are comrades and momentary friends who may have helped you along the course.
Common Race Day Mistakes
Not hydrating enough. Runners can neglect drinking enough amidst the excitement and when temperatures are cool. While you might not perspire as heavily as during your training, you still lose more fluid through your breath than you think. For best results, stop to drink as frequently and at least as much as during your long training runs. Choose sport drink with electrolytes over water when possible, provided you’ve tried it before. Learn about hypertremia, which is water intoxication and can lead to serious illness for runners.
Starting the race too fast. The most effective way to run a marathon is even pace or to run negative splits, which means running the second half of the race faster than the first half. Running fast early miles only gets you into trouble in the end.
Believing others are your competition. Your competition is you — not other runners. Don’t obsess on finishing ahead of other runners who look less fit or athletic than you. You know nothing about them. Pay attention to your running, and focus strictly on the details you can control. In a marathon, it’s you against the distance.
Abandoning your race plan. Unexpected realities and excitement can cause lapse in judgment at the last minute. Unless you have a calamity, stick to your race plan. Don’t move up to get a better starting position, join a faster pace group, alter your clothing plan, pass up water stations or try to keep up with a runner whom you befriend.
Slowing down at the first sign of struggle. When you face the inclination to slow down, replace it with relaxed running. Relax your face, lower your shoulders and shake out your arms. Relaxing involves new muscles and can renew your pace and bolster your confidence in a very short stretch.
Letting the crowd drain your energy. A marathon offers an outpouring of enthusiasm for both the field of runners and the spectators. Plus news crews, bands, PA announcers and signage can drain your energy and distract your attention from the job you have to do. Enjoy the color and excitement, but don’t let emotion and sensory overload zap your focus and energy.
Running overdressed. Cool temperatures a few hours before race time can be misleading. The temperature will generally rise while you’re running for 3, 4, or more hours, and you could be hot by mile 15. The human body running a marathon is a furnace, so plan to dress as lightly as possible and to discard layers as you can. Rule of thumb is wear less than you think you’ll need; shorts and singlet are adequate at 45 degrees or warmer. Wear caps, gloves, and long-sleeve shirts that can be discarded.
Going unlubricated. For longer races, it is especially important to lubricate any vulnerable areas where there could be friction against the skin (feet, toes, thighs, underarms, nipples, bra strap areas, etc.). Don’t use a petroleum product like Vaseline. Instead use a special product like Body Glide to prevent chafing or blistering.
Being unprepared for post race. Plan for the challenges after the race, including re-uniting with family and friends, and having a change of dry, warm clothes, including socks, shorts, and shirt, and even flip flops to ease the pressure on swollen feet. Pack a damp towel in your gear bag to wipe of the sweat and salt from your face and body
Post-marathon Tips
Keep walking and hydrating. Resist the temptation to sit down or lay down for long after your marathon.
Re-fuel. Eat within 30 minutes after you finish to jump start your recovery, even if it doesn’t appeal to you. Common finish line food such as bagels, fruit, cookies, and energy bars are generally good choices. Later, when you can select your preference of foods beyond finish line offerings, focus on proteins.
Reduce the swelling. If you can tolerate anti-inflammatories (Ibuprofen, Aleve, Advil, Naproxen, etc.), begin taking as directed and take them for three full days to get the full benefit of reducing inflammation of swollen tissue. The mistake most marathoners make is they stop taking anti-inflammatories too soon.
Walk the walk. Circulation is another key to recovery, as new blood and oxygen reach the damaged tissue to rebuild the damaged muscle cells. Take several 15 to 20 minute walks later on marathon day and for the next three to four days.
Go with cold not heat. Relaxing in a hot tub might sound appealing, but it actually interferes with post-race recovery by increasing swelling and allowing blood to pool in the damaged muscle tissue. Instead, soothe your muscles in a tub of cool water or even throw some ice in from the hotel ice machine. A brief ice bath will accelerate recovery by reducing inflammation and post-race soreness.
Don’t run. Period. Zilcho. Nada. Ignore the stories of runners who run the next day and resume training mid-week. There’s no point to running too soon and it delays recovery. Instead, walk, bike or swim at an easy effort to maximize blood circulation. When you can run without any soreness and tightness, resume running low mileage and easy runs. You’ll be ahead of those who resume running too quickly.
Schedule a massage. A massage by an experienced masseuse can provide soothing relief. A salon or spa massage can feel good, but might not be what you need after your marathon. Ask the staff at your local running store to recommend a reputable massage professional who will know the right range of intensity to apply and offers either “sports massage” or “deep tissue” massage. The right massage several days after your marathon can accelerate your recovery.
Stretch. Even though you won’t be very flexible, a light routine of 20 minutes of leg stretches will help minimize the soreness. Emphasize stretching your hamstrings, calf muscles, quadriceps and hips.
Backwards is best. After calling upon your hamstrings and quadriceps to perform as gladiators during your marathon, the price you pay is negotiating stairs. Ironically, going down stairs is more difficult than ascending them. The marathoner’s secret: go down the stairs backwards — and hold on to the railing!
Be alert for post-marathon depression. The let down following a marathon is very real. After months of training, preparation and anticipation, suddenly your marathon is over and you feel might feel a sense of let down, loneliness and sadness as if recovering from a loss. Debrief the race experience with another runner, capture your race day experience and memories in writing in a journal or a blog.
How To Be A Great Spectator—Tips for Supporters
Those who don’t have an interest or the stuff it takes to run a marathon can still participate. If you are not running in the race, you can still be part of the excitement. In order to have a good experience as a spectator.
Pre-Race Logistics For Spectators
1.Dress in layers so as the weather warms and as you hustle around the course, you can remove clothing to stay comfortable.
2.Make a plan. Using the course map (in runner’s jargon, it’s called a course, not a route), find out your runner’s projected pace per mile to determine when and where they should reach certain points on the course. Factor in the time — up to 20 minutes in large marathons — it might take your runner to cross the start line. Then adjust your projected meet-up times following the first sighting of your runner.
3.Know the course the runners will be covering. This includes the start, key points for the runners — hills, the halfway mark, the 20-mile mark and, of course, the finish line. Some runners and spectators drive the course before race day.
4.If you can’t be present to chase after your runner, sign up for virtual runner tracking, which sends alerts to cell phones, pagers and computers as runners move across the timing mats throughout the course.
5.Bring extra socks, water, energy gel and sunscreen. As the day warms up, be ready to take drop-off attire from your runner as he or she sheds extra clothing.
6.Make some noise. Bring cowbells, clappers, thundersticks, pom-poms, blow horns, kazoos, whistles and good old-fashion hand clapping and cheering.
7.Ensure that you arrive at your planned viewing spots to see your runner! Plan on how to get there. Marathons operate successfully because of road closures, which means detoured and backed up traffic. So allow yourself enough time to reach your spot, park and walk in to your viewing spot.
8.Plan on how to recognize your runner. Know what he or she is wearing and memorize their race number.
9.Keep in mind when you drop off your marathoner an hour before the race, you probably have four to six hours of standing, walking and waiting ahead of you. Bring your own snacks, drinks, money — and dress accordingly.
10.Help your runners spot you! Make large and unique signs. Wear bright-colored clothing, a funky hat, use helium balloons. Don’t use directions such as “We’ll be on the north side of the street.” Instead, be clear that you’ll always be viewing from your runners’ right side or left side.
11.Be careful of what appears like a great place to park. Parking within the course boundaries can lock you inside barricades and spectator roadblocks. Always park outside the perimeter of the course. Take public transportation when possible.
The Start
1.Watch the start even if you can’t see your runner. It is charged with excitement, determination and pride.
2.Starting areas get congested. When you drop off your marathoner, have a plan of where to meet before the race gets under way.
3.Spectators are an important part of the race, and your cheering has an impact on runners. Marathoners run in deep concentration, fatigue and discomfort. Although runners might not always respond, they definitely know you are there. Don’t confuse their lack of response to your cheering for lack of appreciation.
The Middle Miles
4.A marathon is a grueling event, and any words of encouragement can help out even the greatest runner.
5.Make a connection with individual runners. Yell their numbers, names, or anything that singles out that you’re cheering for them. He or she will truly appreciate it.
6.Locate your cheering section on a hill or more challenging portion of the course where runners will need the most encouragement.
7.If you suspect you’ve missed sighting your runner, move to the next viewing location.
8.Travel on and around the course responsibly. Whether by foot or car, watch out for the runners! Learn the street closures.
9.Be flexible. Your runner might be having a really good day or a struggling one. So arrive early and stay a bit later, just in case.
10.Use courtesy in crowded viewing areas. Most spectators are good hearted and will often yield so you can move in closer as your runner approaches or to take a picture. Return the courtesy.
11.Don’t let your support wear off after the midpoint. Try to find a cheering opportunity in the later stretch, miles 18 through 23, when it can grow quieter, lonely and physically demanding.
The Finish
12.The euphoria escalates at the finish for the most exciting part of the race. Plan to arrive in ample time to secure a good viewing spot as the runners come down the stretch.
13.Hold a curbside celebration with friends and/or neighbors if the course travels past your area.
14.Runners in the back of the pack need the most encouragement, as they will be out on the course the longest. Be sure to cheer for them as well!
25 Cheers Marathoners Appreciate
1.You can do it!
2.You’re looking good!
3.One stride at a time!
4.Stay relaxed.
5.Keep it up!
6.Welcome to name of city or name of neighborhood
7.We’re glad you’re here!
8.Way to go
9.You rock!
10.Great job!
11.Way to run! or Way to wheel!
12.Looking strong!
13.Awesome job!
14.You are amazing!
15.You’re flying!
16.You’re a marathoner!
17.You’re looking great!
18.Looking smooth!
19.You’re awesome!
20.Way to go!
21.Proud of you!
22.Keep it up!
23.Keep it going!
24.Call out a runner’s race number or name
25.Go for it! You’re almost there! (but ONLY near the end!)
The above tips come from Runners Lounge, the on-line community for runners at www.runnerslounge.com. 
Hi im Roddy!
In this section we will have regular updates on information for the experienced runner, and all the information a total beginner will need from getting started to joining a club, keep checking my section out while your browsing our site, you never know there might be just that tip for you.
Winter Training.
Running outside in winter? Are you crazy? Although cold weather and the holidays can really play havoc on your running regimen, it is one of the best seasons to be a runner. The weather is cool, the path isn’t crowded and the running outfits are adorable! It’s easier than you think. All you need are a few key strategies and a firm running goal, and you’ll be running in any kind of weather.
Set a Specific Goal: There is nothing more motivating than to train for a race or specific goal. You can plan to run a 5K, half marathon or reach a number of miles every month. You’ll have instant motivation in knowing you have to train for the race or hit your target mileage. Reward yourself when you reach your goals, then set another one.
Run With a Buddy or Group: Make your workouts safe and social. You’ll have a built in motivational source, a friend to chat with along the way and it is safer to run in numbers. Running with others (or pets) is a great way to beat the winter doldrums. If that’s not enough motivation, reward yourself with a fun race destination like Arizona, Florida or even Mexico.
Accessorize: Having the right apparel makes all the difference in the world. Layering is the key to avoiding over- or under-dressing. Consider wearing a layer that blocks the wind; pants, tights and top that wick the moisture away from your skin; and, for the coldest days, a mid-layer that fits more loosely—like fleece—that insulates and moves the moisture from your base layer away from your skin.
Your winter running wardrobe should include a running jacket, hat or headband, gloves, tights and a few long-sleeve shirts. Your body temperature increases as you run, so you don’t need many layers in most winter conditions.
Dress for 15 to 20 Degrees Warmer: Over-dressing is easy to do in winter running. Dressing for 15 to 20 degrees warmer than it actually is will allow your body temperature to increase and reduce the risk of overheating and excessive sweat. You should feel chilled when you walk out the door. If you are toasty warm, remove a layer. Less is more.
Run During Light and Warmer Times of Day: If possible, run during daylight hours so you can absorb that needed sunshine we rarely get in the winter. You’ll get your miles in during the warmest time of day and come back with a smile on your face.
Be Seen: If you run when it is dark out, wear a reflective vest or flashing lights so you’re seen by traffic. In snowy weather, wear bright clothing. Run with identification or a runner’s I.D. in your shoe or pocket—just in case.
Hit the Treadmill: When the weather gets bone-chillingly cold and icy, hit the treadmill. Treadmill running is a great way to stay fit and you’ll get in quality miles without risking an injury from slipping on ice.
Gear Up: Wear trail shoes or a traction device like Yak Trax. They will give you better traction and stability in the snow. I used these to tackle the Antarctica Marathon and they worked really well on the snow and ice.
Note: Avoid wearing the Yak Trax indoors or on roads without snow. They’re portable enough to keep them in your pocket until you hit the snow.
Stay Low: Shorten your running stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling or straining muscles. Choose to run on fresh snow rather than ice or packed snow. You will get better traction on fresh snow and reduce the chance for slipping. Watch out for snow-covered cracks and holes in the road.
Take Extra Time To Warm Up: Your body will warm up more slowly in cold weather, especially if you run in the morning. Take at least five minutes to walk briskly before you start to run. It may take 10 to 15 minutes of running before you are completely warmed up and in your running tempo. Take a hot shower to pre-warm your muscles or put your clothes in the dryer on hot for a few minutes then head out for your run.
Hydrate: It is just as important to drink fluids in your winter runs as it is in the summer. Make sure to hydrate before, during and after your runs to avoid dehydration. Use warm fluids in your water bottle or tuck it under your jacket to avoid freezing.
Start into the Wind: Start your run into the wind so you have the wind at your back on your way home. You’ll avoid getting chilled by the wind after you’ve been sweating.
Keep it Fun: Mix up your route, run through the neighborhood holiday lights or run a holiday race. It will get you outside and enjoying winter rather than cursing it.
Happy trails!
Hill Reps.
These intervals are vary hard and have significant effect on strength and power development within your leg muscles. Most muscles have two types of fibres: – fast twitch and slow twitch. The fast twitch are used when you run fast and to train them you can run fast, or….. research has shown that hill work strengthens them as well. Fast twitch fibres are recruited by the amount of power exerted by the muscle not its speed. Hills and intervals both require a high power output. They are also useful if your race will be on a hilly course. Different muscles are also used in hill running compared to racing on the flat. Strength is also more important in the hills. The idea is to have a series of hard uphill efforts (say 6-8) jogging/walking down the hill in between each repeat. Remember to take it easy on the downhill, the eccentric action required can cause injury
The Running Recovery.
Returning to running after a brief layoff? A general rule of thumb is that it takes about two weeks of “retraining” to come back from
every week in which you do no exercise. Go easy on yourself during this period. Don’t let your ego convince you that you should immediately be able to run as you did before. If you’ve been off the roads for only a week or two, start at about half the distance you were running before the injury. You should be able to build back to your former level in two to four weeks
Speed Work How Much ?.
Weekly speedwork should be between 5 and 10-percent of your weekly mileage. For example if you are running 25 miles per week, you should not exceed 2.5 miles of speedwork. When using this formula, factor in all high intensity runs for the week as speedwork.
And now for the Beginner.
Tips for Beginners
There are a number of tips to assist beginners to running.
Build Steadily. To become a better runner you will have to increase the amount of time or mileage you do. To push hard too soon will only lead to injuries and exhaustion: this will not help help you improve. It is recommended by many to not increase your overall weekly mileage by more than 10 per cent or 2 – 3 miles. This rule applies to experienced runners too.
Warm up and cool down. Running and exercise stretches your muscles and to stretch a muscle that is unprepared can cause an injury. It is recommended that 5 – 10 minutes of walking or slow jogging is sufficient to prepare your muscles for the hard work ahead. A similar process is suggested at the end of your run to help your muscles flush out the lactic acid and help your recovery.
Stretch. After warming up or cooling down is a good time to stretch your muscles. Having flexible muscles is one of the best ways to stave off an injury. A lack of flexibility is a major contributor to several of the most common running injuries. Stretching also helps to ease those stiffening muscles at the end of a run.
This One is For The Total Beginner
If you haven’t undertaken any form of physical activity before or for some time. We would advice you to visit your GP and let them know your intentions.
Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow this simple run/walk programme which will gradually ease you towards the goal.
A few things to bear in mind:
Allow at least a day between runs when you begin.
If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
Take heart! You will get there!
Roddys Scheduals
- Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
- Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
- Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
- Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
- Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
- Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
- Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
- Week 8 Run 30 mins continuously
After any form of Execise you need to warm down.
Warming down should consist of the following:
3 to 5 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your work out. For example, if your workout involved a lot of running, cool down with easy jogging or walking.
Include some deep breathing as part of your easy exercise to help oxygenate your system.
Follow with about 5 to 10 minutes of stretching. Static stretching is usually best.Come on what you waiting for…. Remember…. to have fun is to have a run….
The Running Shoe For Beginners.
How to choose running shoes
All the runners need the best protection that running shoes can provide – the running shoe needs to absorb shock, control motion, be flexible and be durable. Because of the complexity of individual foot biomechanics and the complexity of running shoes on the market, it is usually a good idea to go to a specialty running shoe store as they will have the expertise to help you find the best running shoe for your individual needs.To help you get the best shoe, here are some tips that will help:
shop in the later part of the afternoon – feet get bigger during the day and they will get bigger when running
wear the socks that you would normally wear during running
a number of other factors should be taken into account when deciding which shoe is best for you – such as how much you run; how heavy you are; presence of any specific foot problems
it often can help to bring an old pair of shoes with you, so the sales person can see where your shoes tend to wear the mostBeing a beginner it is unlikely that you will be doing high amounts of mileage, so to start with it is not important to purchase a highly advanced shoe with all the cushioning and motion control in the world. If you have certain biomechanical problems the purchasing of shoes specific to your needs is of high importance. Remember, what you save on the shoes you may land up paying for in medical bills, so please, show some wisdom DONT SKIMP.
Safety Tips.
A frequent error that joggers or runners make is that they become so preoccupied in their physical activity that they fail to be alert and pay attention to their surroundings. The following are a series of personal safety tips for joggers and runners:
Jog or run with a known companion
Jog or run in a familiar area
Do not jog or run in a heavily wooded, poorly lighted or secluded area, particularly if jogging or running alone
Don’t wear radio or recorder earphones
Do not jog or run after dark
Do not jog or run near bushes which can provide concealment
Wear bright colored clothing to improve your visibility
Vary your route and pattern of jogging or running
Carry a whistle or high decibel battery powered personal alarm device when you jog or run.
If followed, go to the nearest residence, open business or group of people,
Carry your motor vehicle and/or home key with you
