Attend any local race, watch coverage of running events, or listen in at sporting goods stores … runners will commonly discuss and compare their “pace.” At the heart of any length race, be it 5 kilometers, 10 kilometers, or 50 kilometers, is the pace. The pace can make or break a runner’s performance. To the casual event observer, runners simply run by in a mass of pit-a-pat sounds and crowd cheers. However, each runner has a set pace — and has worked for months to get it set just right.

So isn’t running just running? The starter’s pistol pops, the group of tank-top-clad people surges forward, and they appear later on, somewhat sweatier and panting, at the finish line? That is the basic theme. Start, run, finish. Take a closer look. Some runners are checking oversized watches. Some are right behind others, the determination in their eyes growing keen. All are reaping the rewards of a well-built pace.

Pace is not just about speed. It is not just about endurance. It is not just about breathing. It is all of these and more. If a regular person who does not run were to start with the group, he or she could run along just fine … for a while. Perhaps this person will sprint to the head of the pack in a triumphant “a-ha!” and tear down the course with pardonable glee. But if this person has not set a pace, he or she is doomed to drop back within a few minutes to a huffing, puffing walker. Can this same person run that race, stay with the pack, and finish (though maybe not win at first) successfully? Yes, if a good pace is created, maintained, and honored. Runners create a pace through training. An Olympic runner will have a fine-tuned, fast pace that will win all but a few competitions out there. A regular mortal who just likes to run, and maybe race, will have a slower pace (8-minute miles as opposed to an Olympian’s 5-minute miles), but the mechanics are similar. A pace is created through regular, consistent running, synchronized breathing, and conditioning. An established pace, once set, can be accelerated over time. But it takes a lot of work for most people.

Consistency: runners who would like to race need to run consistently. Training schedules vary from person to person, but the overall idea is the same: be consistent. The distance or terrain or slope may change, but the consistency must be maintained. If a runner chooses a 5-day-per-week schedule, he or she can run, walk/jog, or do sprints at will, as long as those 5 days are consistent. The remaining two days can be used for complete rest, or just walk days. It varies, as mentioned before, by individual preference and athletic ability/health concerns.

Synchronized breathing: It is easy to tell the fitness level of any runner simply by listening to how that runner breathes. Fast, gasping breaths within the first mile will usually mean a lower level of fitness, while rhythmic, easy, timed breaths (or inaudible breathing) will lean more towards a higher level of fitness. The key with breathing is to give your body the oxygen it needs, at a steady intake, without overdoing it. The oxygen level will directly correlate with the pace. If the runner is trained for six miles at 2/2 breathing, then he or she can expect to do well at that set pace. What does that mean? 2/2 breathing is two breaths in for two strides, then two breaths out for two strides. Some runners can “waltz” breathe (1-2-3, 1-2-3) with 3/3. Or even three breaths in and two breaths out. Like consistency needs, breathing will vary from runner to runner. The pace will set itself around this pattern. If a runner can run 8-minute miles at 3/2 breathing, that is the pace. Perhaps this runner wants to move up to 7-minute miles. Adjust consistency to more running days than walking, step up breathing to 2/2, perhaps, and voila, a slightly faster pace. A runner will only be able to run well according to what his or her fitness pace allows. Sprint out of it during the fourth mile of a 10K, and yes, a runner may still finish, but the cardiopulmonary and muscular systems will have a much harder time. A broken pace will equal poor results.

Conditioning: Fitness improves with improved conditioning. As does pace. Start with a good, consistent program, get a good, consistent breathing pattern, and then condition to up the ante. Sprints, hills, difficult terrain (sand), and wind are all good “mix things up” conditioners. Please note, however, that these tools can be harder on the ligaments and joints than simple, even-paced work. Sprints and hills can increase the chance of shin splints or sore knees. Sandy, difficult terrain can be hard on the knees and ankles. Be careful when adding them to the program. A consistent, well-based running program will prepare the body for conditioning — add hills slowly and easily. Walk down them if necessary.

Racing tip: everyone has a set pace, as we’ve mentioned before. When a field of runners jumps at the gun and spreads out down the course, the faster people of course take the lead, with pace speeds fanning out accordingly. A runner can choose to “pace” with another runner that is traveling at relatively the same speed. If your pace is slightly faster than this other person, go ahead and pass. Your pace is your pace. Stay true to it. If another runner is just slightly faster, yet you can pace with them for a while, fine. But don’t break pace to match theirs, as you will tire faster and have a much more difficult time. Keep conditioning, though. Perhaps in a while, that faster pace will be yours, and you can finish with shorter and shorter times. Check the posted times after the race finishes. Some will have name, age group, and, to the far right, pace. The more you train, the smaller that number, your pace time, will become.

Bonnie Cox has been running 10-kilometer races since the age of nine. Still a competitive runner, she trains daily with her dogs and races 8-9 times per year. http://www.antlerhollowmillville.com - http://millvillegrammarcop.blogspot.com

Article Source: http://EzineArticles.com/?expert=Bonnie_Joy_Cox

It’s just a few days from a big race and I’m already anxious. What am I afraid of? Running a bad time? Totally bonking? Looking stupid in front of my friends and patients? Drowning in the open water swim? Getting a flat tire? Perishing on the street? Where does all this performance anxiety come from? After 30 years of competitive running you would think I would have conquered race day jitters, but they are always there…kind of like an old friend…or a fungus.

So, how do I cope with race day jitters? Positive self-talk, preparation, visualization and organization!

A race is just another long training day in the company of a few hundred, or sometimes a few thousand, of your closest friends. Most anxiety comes from fear of the unknown and lots of negative self-talk. Reality? your friends and family really don’t care what your time is, whether you place or not, and the world will not end if you run a bad time! My patients are just amazed this old lady is still racing! Times are irrelevant! Setting high goals will just stress you out! Focus on running your best race that day! Relax! Have fun! Go into the race realizing you have nothing to lose and everything to gain. I treat every race as a learning experience. Even if you get kicked in the face in the swim and lose your goggles, get a flat tire or totally bonk on the run; you learn something you can use another day!

There are many things you can do to stay relaxed. Here are just a few I have learned along the way:

1. Be prepared! Have a pre-race checklist of everything you need. Set out all you clothes and gear the night before and go through the list. This includes checking your bike tires and inflating them. Finding a flat the morning of the race will send your heart rate through the roof. I set everything out on the living room floor then pack my bag. The bike goes on the car the night before after a thorough check. My nutrition is all set out and the coffee pot is prepped!

2. Never change anything the day of the race. This is not the time to try that new pair of Newtons! Stick with your routines. Treat this as just another long training day! Eat what you would normally eat before a long workout. Extra sleep always helps, so go to bed early!

3. Go to the race with a friend. Having your peeps with you can really help diffuse anxiety. Travel to the race together and help each other calm down. DO NOT let your friends make you crazy. Some people actually feed off others anxiety. If this is you, you may be better off with your iPod as your friend while you set up your transition!

4. Visualize finishing. Visualize the entire race the night before. Go to the race website if you are not completely familiar with the course. Visualize a nice calm swim, a smooth transition, an awesome bike and a killer run! See yourself run a PR. My best races have been played over in my mind a thousand times before they ever happened. Remember what it felt like the last time you had a great race! Embrace that feeling!

5. Get to the race early. Get organized! Find the bathroom and then relax. Warm up and keep up the positive self-talk! Remind yourself that you have done the work and the race is just a celebration of how hard you have pushed yourself and your mental toughness! Claim your reward!

Race day jitters can completely derail your race before it has even started. Don’t let the negativity ruin all your hard work and preparation! Relax! Follow these tips and remember to banish the negative, and stay positive throughout the race! Try to have fun! Whether this is your first marathon or your 100th triathlon, remember to celebrate your training and have a great race!

Need motivation to keep on the run? Dr Marybeth Crane is a board certified foot and ankle surgeon and a veteran marathon running podiatrist. This is an excerpt from her book “If Your Running Feet Could Talk”. For a copy of her book or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

Article Source: http://EzineArticles.com/?expert=Dr_Marybeth_Crane

If you have ever run a marathon, you are similar to others in searching for the quickest route to recover from a long run or a strenuous race. The recommendations are found throughout the magazines and across the internet. As an avid runner, I have my own special regimen that speeds my recovery, and once again has helped me progress to almost complete resolution of muscle pain and weakness after just 48 hours. Let me list the process I underwent after my marathon:

1. Cool Down
It is recommended in all research I can find that a runner should not stop to stretch or lie down after a strenuous exercise. The cool down can be a simple walk or jog after the race. I walk for at least 10-15 minutes without sitting or stretching to ensure the muscles have time to cool down with a light stretch from regular motion. Sitting or lying down will allow cramping. Stretching may overstimulate the stretch mechanism in an exhausted muscle and produce cramping or even injury. Stretching can be done after the cool down and is a good idea if done at the right time. If the cool down is done effectively, it will alleviate some of the after marathon recovery.

2. Refuel
Any amount of exercise utilizes the glycogen in muscles as an energy source, with blood glucose and free fatty acids. As the exercise level progresses to longer exercise or more strenuous exercise, these sources become depleted more quickly and “anaerobic” (without oxygen) mechanisms are utilized to produce lactate. The lactic acid in muscle fibers or even the muscle breakdown to obtain necessary energy can lead to muscle pain and stiffness. The speed of muscle recovery is determined by the amounts of lactic acid or protein (muscle) breakdown is required to repair the muscles (especially after an exercise is completed).

The University of Illinois did a study on rats in 1999 that showed quicker muscle recovery from this depletion with refuelling with foods containing Leucine (an amino acid) immediately after exercise. They showed muscle stiffness and soreness would subside more quickly. More recent studies have found 30 minutes to be the key time for muscle recovery. The foods eaten in the first 30 minutes after exercise help rebuild the muscles, while foods eaten later have less benefits for muscle repair.

Leucine is found in protein products such as meats and dairy products, as well as in protein bars and some sports drinks. It is not recommended, however, that pure amino acid supplements be taken, because the beneficial amount is not known. In the study, they made the following findings: “It [Leucine] stimulates muscle protein synthesis, provides fuel for the muscle and helps to maintain blood glucose. What really surprised us was that its activity is not seen when leucine or protein is consumed before or during exercise. Instead it has a dramatic impact on protein synthesis during the recovery period after exercise.”

So how do I refuel after a race? After any run, and especially after this marathon, I drank a large glass of milk withing 30 minutes of completing the exercise. Fluids are also imperative as are some other carbohydrates to help further maintain blood glucose and reduce lightheadedness from low blood glucose. When I don’t want to eat within 30 minutes after an exercise, I eat anyway, especially the large cup of milk and/or a yogurt to get the Leucine benefits.

3. Fluids, Fluids, Fluids…
An important part of refueling is fluid replacement to replenish the body. I have a tendancy to start sweating when I think about exercise. I therefore must replace a large amount of fluid after any form of exercise. This replacement is both for refueling and for providing the reservoir for flushing out waste products from the body and especially the muscles. It requires more fluid to carry all these waste products out of the muscles into the kidneys for excretion. Try to drink 6-8 ounces of water every 2-3 hours during the initial recovery period.

4. Hot or Cold?
Everything I have read recommends ice baths or ice massage after a strenuous exercise, and often they recommend avoiding the heat after exercise. I will say now that I aggressively treat my muscle soreness after an exercise (even after the marathon) with soaking in a warm bath or hot tub. Let me explain the scientific basis for my actions. (Note that for me this works really well and decreases my muscle soreness significantly within the first 24 hours and reduces it nearly completely by 48 hours.)

The body reacts to hot and cold by dilation or contracture of blood vessels. Cold (ice) will reduce(vessel contracture) the blood flow into the area or cause the body to pull the blood from the area. Heat will increase (vessel dilation) the blood flow to the area and allow increased blood flow through the area. Since muscle pain is often due to lactic acid in the muscles or other waste products of “anaerobic” muscle metabolism (contracture), heat will allow blood flow through the muscles that can remove these waste products. Heat is only recommended by me during the first 12-24 hours. Ice can be utilized at anytime, but is rarely necessary if I undergo my usual exercise recovery regimen.

I have found through the use of these 4 simple techniques that I can continue to run, recover quickly and not suffer for days - weeks after a strenuous exercise. I plan to continue to train and run marathons and will evaluate the benefits of this regimen after any strenuous exercise. The proof will be in my recovery. Currently I am basically painfree the Monday after a Saturday 26.2 miles…I hope this helps.

Copyright (c) 2009 Mountain West Foot & Ankle Institute

Brandt R. Gibson, DPM, MS is a foot and ankle specialist with special interest in running and is currently training to run marathons this year. He is located in American Fork, Utah. His goal is to educate people and help them “optimize what they were born with.” For further educational information, visit his blog at http://utahrundoc.blogspot.com/ or visit his website at http://www.UtahFootDoc.com.

Article Source: http://EzineArticles.com/?expert=Brandt_R_Gibson_DPM

Running is the best way to burn fat. Calories burned during running are quite higher than any other exercise. The whole process creates enough metabolism in your body and stimulates fat burning. It not only helps your body to burn calories but also prevents from diabetes and heart diseases. It supplies more oxygen to your body and maintains your blood circulation too.

The whole process is quite helpful for your overall health. Obesity is also caused due to stress and we can get rid of this problem by running. Our mental health is also enhanced. Sprinting can be little strenuous for your body if you are not an athlete because it involves more energy than jogging and burn more calories as compared to former one. It is speedy, short and more effective in terms of weight loss. Calories burned in a body mostly depends on various factors like intensity, metabolism rate, energy levels and also the weight of your body. Usually sprinting burn fat easily as high energy and intensity used during this process.

How Much Fat Is Burned During Running And Sprinting?

If we make a calorie count while running and sprinting, it seems to be higher than any other sports. It can burn up to 1267 calories per hour. There are different forms of running like cross country, jogging, sprinting etc. They all have different intensities and abilities to burn fat. The simplest form of running is jogging which is mostly preferred for weight loss.

One should start with jogging because it is less strenuous than sprinting or cross-country. Jogging can burn up to 700 calories in an hour thereby burn fats from the body. It is always advisable to wear good running shoes in order to avoid injuries. You should drink enough water after this cardio workout in order to stay hydrated which helps in effective weight loss.

Inefficiency of metabolism is the prime cause for weight gain. The next step is to increase the metabolic rate to burn fat naturally.

Click here —> Fat Burning Diet

Everybody from Dr Oz to Oprah have been talking about the dynamic duo for weight loss. To know more or request free samples

Click Here –> Acai Berry & Colon Cleanse

FREE offers are for a limited time only so get yours today

Article Source: http://EzineArticles.com/?expert=Anna_Holman

The run or race always begins with how you prepared yourself for it, the right running shoes that you wear, the warm-ups and the stretching involved so as avoiding injuries, and as to how you prepared yourself to focus mentally on the goal at hand. Never forget the aspect of rest too as it will help gauge your endurance and strength. Condition the body first before you do the hard exercises. Slowly prepare your way to a harder regimen by giving your body the needed break it deserves.

Try toe running method, which is when you land by the ball of your foot and bounce back to the next step. You will gain more speed and less time consumed as you return and it avoids landing on the heel. The other technique is heel striking or to land at the heel, rolls to the midfoot and spring back to the toes.

Other ways to improve strength and speed is the hill running method both for uphill and its counterpart the downhill run. Many injuries are blamed for downhill that proper form and posture is needed and that you must gauge the right downhill terrain to use before you start your run.

Last but not the least is the breathing technique, considered to be the most difficult technique to master. To breathe in with stomach out and exhaling by pushing down your diaphragm. The idea is to make as many times to draw air in the lungs as you make you stride. It is a great method that even tones the abs.

http://www.therunningadvisor.com

Article Source: http://EzineArticles.com/?expert=Jeff_M_Ray

Running is the most common and effective form of a cardio workout for weight loss. It is fun and full of energy. It increases the metabolism and burns out lots of unwanted calories. It is also a passion for many who can just keep on rigorous walking.

If you are looking for shedding those extra fats in your body, you should start your running or jogging session as quickly as possible. It will revitalize your body and mind offering you with much more slimmer body.

If you are running for weight loss, you should always avoid these mistakes. Let’s find out!

· Everyone makes mistakes when they run but if we can avoid them then it will serve our purpose. Wearing the right kind of shoe while running is very important. If your shoes are old and aren’t meant for running should be avoided. They can give you serious injuries.

· Over excitement can be dangerous when you run. You are prone to face shin splints, ITB syndrome and runner’s knee if you overdo things. You should always bend backward when you are running downhill and forward when you run uphill. Avoid swinging your arms side-to-side, which will cause breathing obstruction.

· Drinking water is very important before and after a long or short run. Your body gets dehydrated due to continuous burning of fats. It is always advisable to keep your body well hydrated.

· Wear right type of clothes which provides comfort when you run. Wearing very less clothes during winter or too much clothes in summer can cause serious health issues.

· You should always run according to the capacity of your body. You should take proper rest after running in order to heal your mind, body and soul. Take proper nutrition after your exercise.

What is required is to naturally increase the metabolism rate for sustained and effective weight loss. And this is exactly what we intend to do..

Click here —> Waist Slimming Diet

Everybody from Dr Oz to Oprah have been talking about the dynamic duo for weight loss. To know more or request free samples

Click Here –> Acai Berry & Colon Cleanse

FREE offers are for a limited time only so get yours today

Article Source: http://EzineArticles.com/?expert=Stephanie_Garrett

With so many sports watches available, you’d figure there would be plenty of sports watches for running on the market, yet many of the cheap ones are lacking in the functionality that is useful for runners who train to improve their performances.

If you are a jogger and just need a watch that can time your long runs, then all you need is a watch that can keep a record of your running time. You should have no trouble finding a cheap, digital sports watch that can handle this essential task for around $10-20 USD. But if you want something more than this, you should be prepared to spend at least $30-40 USD for a watch that can record lap splits, run a countdown or interval timer and allows you to configure the display screen the way you like it.

If you are seeking a heart rate monitor device to assist in your training, your cost will rise a little higher, or considerably higher depending on the quality of the heart rate monitoring device you are after. While a cheap heart rate monitor can be purchased for as low as $30 USD. Expect to pay at least $40-60 USD if you want something that is reliable, and much more than this if you want a top-of-the-range heart rate monitor watch.

Do you want speed and distance tracking? Again the cost will correlate with the quality of the watch decide to purchase. A pedometer watch can be purchased for as little as $20 USD, but if you want technology that is accurate, expect to pay at least $130 USD for an entry level GPS or foot pod speed and distance watch or more if you want advanced features.

A basic running watch does not cost a lot of money, but if you need something more sophisticated, the major sports watch manufacturers scale up in price and features to cater to just about any need you might have in your performance training. It’s just a matter of what you want to spend.

Visit our website to learn much more about the best sports watches for running. Check it out here. SportsWatchInformant.Com

Article Source: http://EzineArticles.com/?expert=Rod_McAnally

One of the most important aspects of running is proper breathing techniques. Running is exhilarating and most people only think about running in terms of leg motion and perhaps a little guidance with arms. Taking in enough oxygen when you run helps you run for a longer time, more effectively and with less stress.

It is easy and natural to get out of breath when you run. Oxygen is the fuel for your body to perform exercise. When you exercise, your muscles need oxygen and your body sends more oxygenated blood to the muscles, making the lungs work harder to suck in more oxygen from the air. Hence, you can quickly get out of breath as your lungs are working harder while your muscles demand more oxygen. Be sure to run at a good pace where you can breathe more easily. Pace yourself so that you can easily talk with fellow runners. If you find that you cannot maintain a conversation while you run, slow down to a pace where you can.

Breathing well is important when you run because you enable a good, smooth flow of oxygen to your muscles, thus increasing your stamina and ability to cover long distances. You will also feel more comfortable and enjoy running more, which in turn, will enable you to maintain your workout more easily.

How do you breathe well? Breathing properly is very easy. You can have any kind of breathing pattern that works for you. Breathing from your mouth is better than out of your nose because you take in more oxygen, while letting out carbon dioxide. Breathing through your mouth also relaxes your facial muscles unlike breathing out of your nose, which will cause your facial muscles and jaw to tighten up. You can let your jaw fall open slightly as your lips part, taking in and expelling out fresh air.

Breathe short and shallow. You can take in several deep inhalations when you are running up a hill or feeling out of breath but keep your breathing pattern swift so that you can keep going. Avoid forcing yourself to breathe longer or harder. You should be comfortable in your breathing pattern. Your rhythm of breathing is also important. Keep inhaling and exhaling at a rate that is consistent for you, regardless of what speed you run at. Pay attention and find out what your own unique natural breathing pattern it is. Listen to your breathing. If you find that you are breathing too hard, you are running too fast for your current health condition. Slow down and adjust your running to your comfort level. You can practice by slowing down your breathing as you run at a slower pace. Gradually pick up the speed and employ faster strides to challenge yourself, while monitoring your breath.

You can check what your natural breathing pattern is by counting the number of steps you can run in a breath. For some runners, it is two steps and for others it is three steps. Keep your breathing regular whatever your pattern is and pay attention to steps or other intervals to help you monitor your breathing rate.

Breathe out of your belly as much as you can instead of your chest. If you are not sure how that feels, try lying down on your back and paying attention to your stomach. You will see it rise and fall while your chest stays stable. Try to maintain this while you run. By paying attention through breathing via your belly, you can over time develop a toned and flatter abdominal midsection because your muscles will be doing an isometric contraction.

By breathing well, you can develop good endurance, decrease stress, and promote a healthy lifestyle for yourself. Paying attention to your breath will encourage you to be more fit while having greater energy when you run.

Michele is a fitness expert with a Master of Science in Physical Education and Dance, and 28 years of industry teaching experience. A former professional dancer and choreographer in New York and Seattle, she has owned Balance since 1995 and was a principle in Twist Conditioning, San Francisco. Michele is also a Trainer for Fitness Anywhere, teaching the TRX system to trainers and group fitness instructors all over the US. She is a member of the College of Marin Health and Fitness Advisory Board and is on the faculty at The College of Marin. Michele lectures for corporations and other groups on how to make fitness and health a priority in our lives. “Small Steps Bring Big Achievements” is available to all corporate groups. She can be reached at michelevaughan1@mac.com
Get a copy of “The Balance Workout #1″ Balance DVD at The Balance Workout

Article Source: http://EzineArticles.com/?expert=Michele_Vaughan

Whatever your goals for starting a marathon training program, be it weight loss or the thrill of competition, you may harbor a secret dread. You may be afraid that your initial efforts will fail. Motivation is key in marathon running and we have listed 5 steps to help you stay focused and pattern your training regime after. This should ensure you make it to the starting line for your first race.

Five Steps to Getting Started

1. Begin at the Beginning

If you aren’t a casual runner yet, you must at the very least be a comfortable walker. Begin by walking 30 to 60 minutes every day for a few weeks until the habit of exercise becomes second nature. When you are comfortable walking at a brisk pace of about 4 mph, start to insert a few jogs of 100 yards or so several times during your walk. You should feel invigorated by this new aggressive addition to your marathon training fitness plan.

This would be a good time to mention that you should try to avoid a few mistakes that cause burnout. For example, don’t start out too fast by trying to run a certain distance. Don’t run too hard but you should try to jog for about two minutes, and then walk for two minutes to catch your breath. Another mistake is to run on days when your enthusiasm isn’t there, and you must never tell yourself that a run is going to be hard or a burden. Running is best done with a positive mental approach

2. Begin Exercising For Distance, Not Time

This is a crucial step to get you over the hump of a new marathon training regime. You’ve done some light jogging and are ready to see if you can get into the runner’s mode. So here’s the deal: Now you should stop exercising in terms of time, or “60 minutes” a day, and start exercising for distance.

Start by jogging as far as you can on the first day. Stop when you can’t do any more. The next day, go at it again and try to beat the previous day’s distance. Day by day, you will be trying to get a little bit further. After a few weeks, you’ll find that while you may have been only able to jog half a mile the first day, you’ll be up to 2 or 3 miles (or more) if you are running 5 to 6 days a week.

3. Establish Goals and Enter Your First Road Race

By this time, your health has been improving and you’ve likely dropped few pounds. Next you will work to establish weekly mileage goals. You don’t have to run the same distances every day but at least one day should be an extended run, the longest distance of the week.

By now, you’re starting to build some of the endurance you need for marathon running. Your daily workouts have become a habit and are something you look forward to. You should be including some training days of strenuous workouts in which you work on speed as well as distance. You’ll also be scheduling rest days to help your body effectively recover.

If the idea of a 26.2-mile marathon seems daunting, pick a short race to start your competition phase. A 5K race is about 3 miles and should be an easy accomplishment for your first race. Once you finish your first 5K and enter the next race, perhaps a 10K distance, the experience of the crowds, the excitement, and your fellow competitors will be something you’ve come to enjoy and look forward to. As long as you feel comfortable running these distances, you should begin a proper marathon training plan.

4. Preparing For Your First Marathon

It’s recommended by marathon training experts that you run and train regularly for your first race for at least one year. You’ll be running every other day, which means four to five days a week, and recording (on a training schedule) a weekly average of 25 miles per week. At 3 to 6 months out, you should be doing some long runs once a week of about 9 to 10 miles.

Gradually, you’ll build up to an average of 35 miles per week. It’s not recommended that you push yourself too hard during this phase since you want to avoid injury. For each month, your marathon running schedule will include one easy week of 25 miles while the other three weeks should see an average of +40 miles per week.

It’s not a good idea (and completely unnecessary) to run a full practice marathon before the real deal. At least a month prior to your first race, put your endurance to the test and have one session in which you attempt 20 to 23 miles.

5. The Marathon

Your primary goal is to finish the race, so you want to be sure you take the steps to avoid injuries or blowing out at the half way point. You’re a beginner so don’t expect to keep up with the veteran runners; run at your own pace in order to make it to the end. In fact, start out a bit slower than what you normally average, then pick up the pace during the middle miles.

If you’ve done your year-long preparation and marathon training, you should be able to overcome the “wall” - that moment when your body alerts you that its glycogen is zapped and you’re now running on will power. You’ll be tempted to walk but try to keep your pace. You’ve got 23 miles behind you and can see the next mile marker ahead. Tell yourself your goal is within reach and it’s only a couple miles remaining before you finish your first marathon. And when it’s over, it’s an accomplishment and a high you’ll never forget.

About the Author:

Kevin Urban is the editor at TreadmillTalk.com. Visit the site for treadmill reviews and comparisons of major brands and over 100 models. Best treadmill buys in 4 different categories.

Copyright 2009 TreadmillTalk.com

Article Source: http://EzineArticles.com/?expert=Kevin_Urban

Long distance running and marathons are some of the most popular fitness activities in the world. In my home town of Singapore where I conduct personal training, there is huge participation in marathons and road races. Running and marathons are simple, do not cost much and can be done almost anywhere.

However they do have their dangers. They can be tough on the joints especially if you are untrained or overweight. They are also hard on your lower back and too much mileage can be bad for your hormones, weight loss, fat loss and stress levels.

Here are 3 mistakes marathoners and long distance runners make when planning and organizing their training,.

1. Mistake number one is not doing enough strength training. Doing a good strength training program under a good personal trainer or sport performance expert will help your run better, more efficiently, faster and with lower chance of injury. You need to get stronger in your glutes, back, and hamstrings to help your performance, posture and resistance to injury.
2. Not correcting functional problems or past injuries. Runners tend to love running even when it hurts. Runners tend to train through injury rather than fix the root cause of them. They put on guards and wraps of all kinds but these do not correct fundamental problems. Worse still injuries cause compensation in other parts of the body. This causes the other parts to be overused and eventually they get injured as well. See a good physical therapist, personal trainer or performance coach who knows how to diagnose and fix movement problems.
3. Not taking care of their nutrition is another mistake that marathoners and long distance runners make. The problem here is that many people use running to “burn off” calories. Too often these calories come from bad sources like highly refined foods and unhealthy fats. In general I find long distance athletes do not take as much care of their nutrition as power sport athletes like weight lifters or track and field throwers. So take care of your nutrition and watch your progress go up.

Coach Jonathan Wong, is a sought after Singapore personal trainer and performance expert who has helped hundreds of clients in Singapore from regular folk to national level athletes achieve their fitness, fat loss and sports performance goals regardless of starting age, fitness level or experience.

He Is also a fitness author and a member of Singapore Men’s Health Advisory Panel. Visit his website for a free 1500 page e-book, blog, newsletter and constant updates. http://www.coachjon.com

Article Source: http://EzineArticles.com/?expert=Jon_Wong