Once bitten by the fitness bug, many exercise enthusiasts look for ways to raise the bar. And the bar doesn’t get much higher than when you compete in a marathon.
Have you decided it’s time to up the ante? If so, you’ll need a half-cup of preparation and one cup of determination to ready your mind, body and soul for this challenging, laborious and exhilarating experience.
Start Small
The best way to get your feet wet is through shorter races like 3K, 5K and 10K races. Gradually progress from one race to another. Once you master these smaller races, you can begin training for longer ones.
You should slowly incorporate the necessary training phases, such as speed, endurance and tapering, a process of scaled-back training to rebuild your strength in the weeks before the event.
Many running experts advise training for at least a year before you tackle that first full marathon.
Be a Well-Rounded Runner
Don’t neglect strength training or stretching. If you want to decrease the physical imbalances that can lead to an injury, you’d be wise to include comprehensive strength and flexibility training in your program.
Proper fueling, hydration and meal timing are also a must. Yes, running is no joke, and it will require an investment of more than just your time – but aren’t you worth it?
Brave the Elements
Many new runners mistakenly train only on the treadmill … and fail miserably. At some point, you have to train on the terrain on which you’ll be running.
You’ll also need to train the distance (42K) to run it. Otherwise, you will not likely survive the race and will surely suffer some major aches and pains.
Slow and steady wins the race
A fit beginner runs about 20 to 25 miles per week, or five miles per day. Don’t sweat it if you start with one mile and work your way up. Remember, the only competition is you, so crawl, walk and run your way to your personal victory!
© GlobalFit 2007
Fitness 101 articles offer introductions to basic concepts and are not comprehensive or necessarily applicable to a particular individual’s circumstances. You should consult your physician before beginning any exercise or nutrition program. |
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Kimberly Garrison is one of the nation’s most sought after fitness experts. With roots in theater and dance, Kimberly has made a life long commitment to physical vitality. She has over 20 years of bodywork expertise and over a decade of experience in the fitness industry. She is a certified personal trainer, Group Fitness Instructor, Pilates Instructor, IDEA Personal Trainer Member, ACSM member and is pursuing a Ph.D. in holistic health and nutrition.
Her ability to tailor fitness techniques and tips to targeted audiences makes her a much sought after specialist in a variety of venues, including television, print and speaking engagements. Kimberly regularly shares her knowledge with the viewers of NBC 10's "10 Show" in the Philadelphia area and CN8's "Your Morning" in the Northeast. She writes the weekly columns “The Skinny on Fitness” for the Philadelphia Daily News and “Perspiration Inspiration” for the Philadelphia Metro. She has been profiled in Premier Brides, Dance Magazine and Philly Style.
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