Running is one of the most natural movements 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 got that little warning out of the way, 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 others are just for fun, some are long while others are short (relatively); some are on flat roads while others include steep hills and winding roads, can you imagine? When choosing a race to enter, the best advice is to start small. If you are a beginner you should not try to complete 20k which will only leave you overstretched and discouraged. Your goal of your first marathon is to get out there, see what it’s all about, find out if you like it, and hopefully finish it. The best marathon for a novice to start is a 5-10K run, 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 that first step into running, make sure you have the right shoes, a pair that will provide support and cushion your footing on concrete that can fall with tons of force that can lead to injury. Also, be sure to wear loose-fitting, breathable clothing to minimize chafing and to allow your body to 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 go. Perfecting your form will minimize serious injury and help you reach your optimal level of running. Follow the link at the bottom of this article to find a link to this video that you must watch to learn how to run it correctly:
When you feel comfortable running, it’s time to choose the marathon you want to participate in at least 7-8 months from now to ensure you have enough time to train. You will have plenty of time to get excited, get down, eat a donut, feel guilty, regain confidence, commit to an exercise/diet regimen, build lung capacity, build stamina, and build muscle strength. Wow, I’m already sweating! Click the link at the bottom of the article to find a great link to a training regiment for beginning marathoners. 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, fruit, lean protein, fish, whole wheat, etc. and if you like protein shakes, opt for whey and soy proteins instead of animal proteins.
The bad stuff: fast food, saturated fat, over-processed/lifeless 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, stay away from the bad stuff, and treat yourself once in a while to keep your spirits up.
When it comes to training, the most important thing I can highlight is:
Don’t beat yourself up for slipping!
No one expects you to be an Olympic runner, so you don’t need to hold yourself to those high standards. You should definitely do your best to stick to your marathon plan, but if you fall off your horse (i.e. 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 boost in confidence, 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, more advanced races.
Now that we’ve got you psyched up and ready to run, keep in mind the do’s and don’ts of doing 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 the trick. 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 carbs 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 right day to break in new gear, wear only the tried and true.
This may sound a bit big, but don’t shower on the day of your marathon. Showering will remove your body’s natural oils that help regulate your body temperature. TO
Sweet! You have all the information you need to start training, but before you can call yourself a newbie to marathon running, 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 biking, to develop different muscle groups.
Maintenance run = shorter runs taken between long runs to maintain stamina.
Wall = (also known as hitting the wall) being so tired that you can’t go on.
Walk Break = divide a long run into intervals by 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