Running is one of the most natural movements that your body can perform; Why not speed it up for a cause or to lose a few extra pounds? It’s a great workout for your body and a wonderful way to clear your mind. But, before you get going, be sure to clear it up with your doctor. Now that we’ve removed that little warning, it’s time to get moving, Speedy Gonzales!
There are tons of different types of marathons to participate in; some are for a cause while some are just for fun, some are long while some are short (relatively); some are on flat roads, while others include steep hills and winding roads, can you imagine? When choosing a race to participate in, the best advice is to start small. If you are a beginner you should not try to complete 20k that will only leave you overextended and discouraged. Your goal for your first marathon is to get out there, see what it’s about, find out if you like it, and hopefully finish. The best marathon for a novice to start with is a 5-10K race, roughly 3-6 miles.
Here is a list of the top 10 US marathons for beginners:
Source: Runners’ World magazine
1) Walt Disney World Marathon, Orlando, Florida
2) Motorola Marathon, Austin, Texas
3) Avenue of the Giants Marathon, Bayside, California
4) Grandma’s Marathon, Duluth, Minnesota
5) Portland Marathon, Portland, Oregon
6) Twin Cities Marathon, St. Paul, Minnesota
7) La Salle Bank Chicago Marathon, Chicago
8) Royal Victoria Marathon, Victoria, British Columbia
9) Marine Corps Marathon, Washington, DC
10) Honolulu Marathon, Honolulu, Hawaii
Before you take your first step into running, make sure you have the right shoes, a pair that provides support and cushions your footsteps on concrete that can come down with tons of force that can lead to injury. Also, be sure to wear loose, breathable clothing to minimize chafing and so your body can regulate its temperature with minimal interference. When you get your equipment, it’s time to train it; practicing your form is the best way to do it. Perfecting your form will minimize serious injuries and help you reach your optimal running level. Follow the link at the bottom of this article for a link to watch this must-watch video to learn how to run it properly:
When you feel comfortable running, it’s time to choose the marathon you want to participate in at least 7-8 months to ensure you have enough time to train. You’ll have plenty of time to get excited, get discouraged, eat a donut, feel guilty, regain confidence, commit to an exercise/diet regimen, build lung capacity, increase endurance, and build muscle strength. Wow, I’m already sweating! Click the link at the end of the article for a great link to a training regiment for beginning marathon runners. There is also a nutrition calculator for a free balanced marathon diet for your body:
Once you’ve figured out your ideal balance of nutrition, the rest is pretty simple:
The Good: Raw vegetables, fruits, lean protein, fish, whole wheat, etc. And if you like protein shakes, opt for whey and soy proteins instead of animal proteins.
The bad things: fast food, saturated fat, over-processed/dead foods that contain no nutritional value (white bread, frozen dinners, and the like), etc. Consume alcohol in moderation.
There’s no need to go on a crazy, militaristic, ridiculously structured diet, just fill up on the good stuff, steer clear of the bad stuff, and treat yourself every once in a while to keep morale high.
When it comes to training, the most important thing I can highlight is:
Don’t punish yourself for slipping!
No one expects you to be an Olympic runner, so you don’t need to hold yourself to such high standards. You should definitely do your best to stick to your marathon plan, but if you fall off the horse (ie eat that donut), she just gets back on and keeps riding. Don’t let a minor slip be the nail in the coffin of your marathon dream. The best confidence boost when you start running marathons is to have a positive first experience, this will help you move up the marathon ranks and move on to longer and more advanced races.
Now that we’ve got you psyched up and ready to run, consider the do’s and don’ts when preparing for your marathon:
Do a relaxed run the day before to get your body into marathon mode, about 2-3 miles should be good.
Don’t push yourself too hard days before the race.
Do a relaxed run the day before to get your body into marathon mode, a mile and a half will do. Don’t try too hard.
Don’t forget to stay hydrated!
Don’t fanatically overhydrate. This can cause stomach cramps.
Feed your body through proper nutrition. Eat some protein and carbohydrates the night before.
Save your energy for the big day.
Lubricate! Rub Vaseline between your thighs, under your arms, and on your toes to prevent chafing.
Don’t cross the starting line like a bullet. Stay at a steady pace that is comfortable for you to increase your chances of completion.
Do not use new equipment. Race day is not the day to break out new gear, just wear the tried and true.
This may sound a bit big, but don’t take a shower on the day of your marathon. Showering will remove natural oils from your body that help regulate your body temperature. has
Candy! You’ve got all the information you need to start training, but before you can call yourself a marathon running rookie, you’ll need to learn some of the lingo.
slang list
Tempo Run = run approximately 20 seconds slower than your average race time to practice maintaining race pace on long runs.
Cross-training = doing an exercise other than running, such as swimming or cycling, to develop different muscle groups.
Maintenance run = shorter runs taken between long runs to maintain endurance.
Wall = (also known as hitting the wall) being so tired that you can’t continue.
Walk Break = breaking up a long run into intervals of walking for a short time
Tapering = rest your body for the big day
Now that you know everything you need to know about training and preparing for a marathon, it’s time to get out there and start running… Today looks like a good day!
Keep it moving, newbie!
Information link: http://www.newbieneeds.com/id12.html