Marathon You Can Do It

The marathon is becoming more popular, according to latest statistics over 420,000 American runners finished the distance in 2007.

If your goal is to run and finish a marathon, let me remind you, finishing the 26 miles is a big challenge. Training for the full marathon, usually the programs are anywhere between 4 and 5 months long.

How to run

Learning how to run for a marathon is more than running around the block, You have to learn how to run, you have to learn how to and when to conserve your energy, when to give it that last blast. You can only learn this by getting out and running.

Learning about a runners nutrition

Another important area is nutrition. You need to eat right while you train for the marathon. A nutritional balance of carbohydrates, proteins and essential minerals is important. This will help in replacing lost energy and repair of tissues.

Learning about Injuries

Running injuries are part of running, you cant escape them. As you train you will suffer injuries, dont let them discourage you. When injuries happen, take a complete break from running and seek treatment. The first step of treatment is ice the injured area and maybe take a pain killer. If that doesn’t work seek medical help.

Remember to take rest days. This will allow your muscles to recover from fatigue.

Staying hydrated is also important. Make sure you are drinking enough water during training and also after your runs. Proper hydration is important for proper functioning of the body and it helps to prevent running injuries.

Talk to running experts

It wouldn’t hurt to set up a meeting with a personal trainer if you’re really committed to doing one of those 26.2 mile runs. If you dont know where to find a personal trainer, talk to fellow runners. Most runners are friendly people and are willing to give a hand.

written by Constantine Njeru \\ tags: 5 Months, Break, Essential Minerals, fatigue, Fellow Runners, Last Blast, Marathon, Medical Help, muscles, Nutrition, Nutritional Balance, Pain Killer, Personal Trainer, Proper Hydration, Proteins, Rest Days, Running Injuries, Statistics, Tissues, Train

Runners planning to run a race should pay attention to their nutrition during the last week before planning to run a 5k , 10K , half marathon or a full marathon.

Nutrition last week before the big race

Increase your daily intake of carbohydrate, particularly whole grains, fruits and vegetables, during training. An increase in daily protein intake is also recommended, with the balance coming from dietary fat.

Carbohydrate is the major fuel used during training, and both carbohydrate and protein may help facilitate muscle recovery.

Practice fluid and carbohydrate intake, both as water and sports drinks, during training so that you are comfortable with the procedure during the marathon. Know the sport drink that will be used in your marathon, and train with it. You may also wish to experiment with carbohydrate gels (some contain caffeine; see comment below on Running a faster marathon); if the marathon provides gels at points on the course, try to experiment with the specific brand.

P.S. Remember to take plenty of sleep during the week so that, even if you don’t sleep on the eve of the race, it won’t matter.

written by Constantine Njeru \\ tags: Carbohydrate Intake, Daily Protein Intake, Eve, Fruits And Vegetables, half marathon, marathon runners, Muscle Recovery, Nutrition, Running Marathon, sleep, Sport Drink, Sports Drinks, Train, Whole Grains Fruits And Vegetables

Marine Corps Marathon is a must sought marathon by runners. Marine Corps is popularly known as “the peoples marathon”. The traditional Marine Corps Marathon course is 26.2 miles and a 10K race also allows runners of all ages to join in a shorter 6.2 mile event.

Training & Running Tips for Marine Corps marathon

1. Train hard but remember to take a rest.

2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.

3. Train at your projected marathon pace.

4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.

5. Do the long runs.

6. Remember to stretch

7. Do speed works round a track, it just makes your legs feel better.

8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

9. Remember to stay hydrated.

10. Remember to have fun.

written by Constantine Njeru \\ tags: 10k Race, Amp, Legs, Lost Days, Marathon Course, Marathon Pace, marathon runners, Marathon Running, Marathon Training, Marine Corps Marathon, Marine Marathon, Running Marathon, Running Tips, Running Training, Time Of The Day, Train, Training Running, Weather Condition

1. Train hard but remember to take a rest.

2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.

3. Train at your projected marathon pace.

4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.

5. Do the long runs.

6. Remember to stretch

7. Do speed works round a track, it just makes your legs feel better.

8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

9. With 50000 race runners keep race etiquete, dont push and shove

10. Stay Hydrated, drink enough fluids.

written by Constantine Njeru \\ tags: Etiquete, Great North Run, Legs, Lost Days, Marathon Pace, Runners, Running Tips, Time Of The Day, Train, Training Running, Weather Condition

ING New York Marathon is held on the first Sunday of November. With 37,000 entrants who get a place based on a lottery, the number one tip should be apply for registration early.

New York Marathon Training Tips

1. Train hard but remember to take a rest.
2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.
3. Train at your projected marathon pace.
4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.
5. Do the long runs.
6. Remember to stretch
7. Do speed works round a track, it just makes your legs feel better.
8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

The good thing about NYC marathon is that it si held in November which means you can have a whole year for marathon training. 10 months of marathon training is more than enough to get you ready to finish a 42 marathon with a descent time.

written by Constantine Njeru \\ tags: 10 Months, Ing New York Marathon, Legs, Lost Days, Lottery, Marathon Pace, Marathon Training, New york marathon, Nyc Marathon, Time Of The Day, Train, Weather Condition