Answers (7)
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Have proper shoes (get a gait analysis from a running store, they are usually free). Follow a structured training program by an expert in training for marathons. There are plenty of free programs online by Jeff Galloway or Hal Higdon, along with many others. If you miss a day or two it's ok, don't try to make up for it and risk over-training. If you ever start to feel pain stop don't try to run through the pain. Always have fun.
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Run as much as possible on "packed" sand, along golf course, ect. This advice helped "save my legs" on my first marathon. Have fun!!
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Hello Eunice,
Yes, you want to start out gradually. Working with a marathon trainer would be perfect. Make sure to eat and drink enough of a balanced diet. Make sure to wear shoes that are not worn out. Do not ignore pain and have fun. If it is not enjoyable, do something else to train.
Take care.
Yes, you want to start out gradually. Working with a marathon trainer would be perfect. Make sure to eat and drink enough of a balanced diet. Make sure to wear shoes that are not worn out. Do not ignore pain and have fun. If it is not enjoyable, do something else to train.
Take care.
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Hi Eunice,
deciding to train for a marathon is a big decision, and I assume this is your first one, else you would not post this question here.
I was wondering whether you are picking up running for the first time. Have you heard about 'Team-in-Training'? This is an organization that raises funds for research against leukemia and has an excellent track record of supporting people in their desire to run a marathon. Here is the web site http://www.teamintraining.org/.
I wish you good luck.
Karin Singleton
www.meltnc.com
deciding to train for a marathon is a big decision, and I assume this is your first one, else you would not post this question here.
I was wondering whether you are picking up running for the first time. Have you heard about 'Team-in-Training'? This is an organization that raises funds for research against leukemia and has an excellent track record of supporting people in their desire to run a marathon. Here is the web site http://www.teamintraining.org/.
I wish you good luck.
Karin Singleton
www.meltnc.com
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I suggest hiring a trainer who has the proper credentials to assist you with your training regime.
Team in training is an excellent suggestion
Personally, I suggest cross training, rolling, and learning the art of pacing.
Team in training is an excellent suggestion
Personally, I suggest cross training, rolling, and learning the art of pacing.
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Don't increase your mileage by more than 10% each week.
Only change up one facet of your training each week...milage, pace, frequency, etc
Good shoes, for your feet, gait, etc. change them out every 300-500 miles
A good strengthening program focused on core and lower body. (Your muscles need to be strong to carry you that distance. You can get some great ideas and plans from Active.com or a qualified trainer.)
A good stretching, yoga or Pilates program performed a few times a week, if not daily. You can get some good ideas from the places listed above.
A monthly sports massage.
Utilizing a foam roller daily over legs, hips, glutes
Proper rest
Adequate sleep and nutrition
Are you concerned with any one specific injury?
Only change up one facet of your training each week...milage, pace, frequency, etc
Good shoes, for your feet, gait, etc. change them out every 300-500 miles
A good strengthening program focused on core and lower body. (Your muscles need to be strong to carry you that distance. You can get some great ideas and plans from Active.com or a qualified trainer.)
A good stretching, yoga or Pilates program performed a few times a week, if not daily. You can get some good ideas from the places listed above.
A monthly sports massage.
Utilizing a foam roller daily over legs, hips, glutes
Proper rest
Adequate sleep and nutrition
Are you concerned with any one specific injury?
0
Proper rest.
Proper training/ eating schedule.
Progression over time.
Set aside a few days for strength, speed and flexibility.
Proper training/ eating schedule.
Progression over time.
Set aside a few days for strength, speed and flexibility.
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