Tag Archives: First Marathon

How To Set Realistic Running Goals

One reason why many aspiring runners never actualise their running goals is they set themselves unrealistic running goals. Saying I want to finish a 42K marathon in under 3 hours when you have never finished a marathon before is setting yourself up for disappointment.

Set small goals that are concrete, attainable, realistic.

Decide to go three miles, regardless how many times you walk, how many you run. Or go out for 15 minutes. Or set one lap around the block as your starting goal.

Set a Time Limit

Set dates for achieving your running goals. Do your first 5K in six months; your first marathon next year. This will prevent you from the curse of procrastination.

Set an Incentive

Make running a means to a higher purpose. Is it losing weight? Fitting into your wedding dress? Running a Full Under 4 hours? Set a goal, and suddenly you have incentive.

Now got out and run!

10 weeks training plan , 12 weeks marathon training plan

A friend of mine is planning to train for his first marathon and he just sent the following 12 step marathon training planning. I don’t know where he got it from but it has a feel of Jeff Galloway, a man who has evangelized on the merits of run walk method for running a marathon.

Step 1

Plan to exercise four days a week for 10 weeks.

Step 2

Begin each session with 10 to 15 minutes of stretching, and end each session with a 10-minute walk followed by more stretching.

Step 3

Take on week one. Walk 10 minutes. Jog 2 to 3 minutes. Walk 4 minutes. Repeat five times each session.

Step 4

Get into it with week two. Walk 10 minutes. Jog 3 minutes. Walk 3 minutes. Repeat five times each session.

Step 5

Settle into week three. Walk 5 to 10 minutes. Jog 5 minutes. Walk 2 minutes. Repeat four times each session.

Step 6

Keep it going into week four. Walk 5 minutes. Run 7 minutes. Walk 3 minutes. Repeat three times each session.

Step 7

Stay on a roll in week five. Walk 5 minutes. Run 8 minutes. Walk 2 minutes. Repeat three times each session.

Step 8

Pat yourself on the back for being halfway there as you enter week six. Walk 3 to 5 minutes. Run 9 minutes. Walk 2 minutes. Repeat three times each session.

Step 9

Recognize your growing stamina in week seven. Walk 3 to 5 minutes. Run 9 minutes. Walk 1 minute. Repeat three times each session.

Step 10

Feel good about yourself as you confront week eight. Walk 3 to 5 minutes. Run 13 minutes. Walk 2 minutes. Repeat twice each session.

Step 11

Visualize the end of your first goal as you begin week nine. Walk 3 minutes. Run 14 minutes. Walk 1 minute. Do this twice each session.

Step 12

Congratulate yourself for your accomplishment in week 10. Walk 3 minutes. Run 30 minutes without stopping.

How To Start Running In Your 50s & Run Well

If you are age 50+ and you think you should start running as a new hobby, this story of 80 year old runner Bob Dolphin should inspire you.

Bob has finished 456 marathon, a total that includes 44 ultramarathons ranging from 31 to 101 miles.

Bob ran his first marathon in 1981 at a prime age of 51. An age when most naysayers would consider too old to think of running a marathon.

In an article in Seattle times Bob sums his love for the 26 miles, “I like the difficulty, the competition in my age class, the sociality among runners, the satisfaction I feel when I complete a race. That’s when I feel most of my runner’s high — when I can sit down and rest and don’t have to count down the miles anymore.”

Dolphin’s marathon milestones
Race No. Milestone Date Age Location Time
1 First marathon Sept. 1, 1981 51 Columbia, Mo. 3:53:45
56 Fastest Boston Marathon April 18, 1988 58 Boston 3:04:25
116 Longest run (101 miles) June 14, 1992 62 West Seattle 24 hours
317 Last time under 4 hours June 28, 2003 73 Eugene, Ore. 3:59:01
453 Fastest 2009 race Oct. 11, 2009 80 Victoria, B.C. 5:22:19
456 25th entry in Seattle Marathon Sunday 80 Seattle #

Easy Marathons For Beginner Runner : First Timer Marathon Races

With hundreds of marathons held around major cities in the US not all marathons are the same. Some marathons are harder than others and some are easy to run.A good example is Boston marathon, even without its requirement for proof of running a previous marathon, the hilly boston route would be handful for a marathon newbie.

Most beginners choose to run nearer home but if you are an adventure seek you can choose a marathon from a different city. In choosing a marathon to run a beginner should ask is the course flat or hilly.

If your goal is an easy marathon, I think you may benefit from US Airways article that listed some easy marathon across US.

Writer Larry Olmsted had a few simple criteria for choosing his first marathon: good weather, a flat course, a fun atmosphere and a high volume of registrants to lower his chances of coming in last!!!!!!

Easy beginners marathon

These were some of the marathon listed.

1. Honolulu Marathon – It was the writers no one pick because of a flat course

2. Chicago Marathon -Flat course but beware, the marathon has a history of horrible weather on Dday.

3. Marine Corps Marathon

4. Twin Cities marathon – Down side of this marathon is Leave your iphone home, ear phones are banned from twin cities.

5. Las Vegas marathon – It is the only marathon in the world where you can run and get married. For those married they can renew their wedding vows.

Funny Marathon Photos

A marathon race is never complete without the fans. They encourage us to keep running or like my friend Dean says in his blog “They have a job to do. They must help their runner drag his or her sorry carcass across the finish line.”

They say it with their mouth better still with a hand made marathon poster. One of the most memorable poster I ever so was during my first marathon a dude wore a T-shirt with words “No money no honey” I think that was a clever way to motivate runners to go for the Jack pot!

Another funny marathon poster I have seen was a this one from a collection on deans blog!

To all Male Runners

To all Male Runners

And to all running sisters

funny marathon photos images