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The following 6 tips are aimed at all levels of activity and experience.
1. Run With Someone
I know, some of you prefer to run alone. It’s easier to set a schedule and keep a pace when you're alone.
BUT, here are a few good reasons to have a training partner or two at least some of the time:
- It gets you out the door when someone is waiting for you. No Excuses.
- If you choose a partner of reasonably similar speed, it keeps the pace real and honest.
- You can chat and stay focused at the same time.
- Then you can go for coffee!
2. Chart Your Program
It’s hard to know where you’re going if you don’t know where you’ve been. Start a training diary! Enter daily and weekly mileage, goals, weather, and important notes about route, health and pace. IMPORTANT: Share your progress with others.
3. Remember the BIG THREE!
If you are training for a marathon, set and chart goals for:
- Number of running days per week. Five or 6 days is the rule to max mileage.
- Weekly mileage. No more than 10% increase per week on average. Gradually increase until three weeks before the marathon.
- Long Run. Overrated by some because they wonder, how can the body get ready for 26.2 miles? Conventional wisdom by the running gurus suggest at least one long run of 18 or 20 miles. Just be sure to follow the 10% rule above. A good rule of thumb might be to increase by a mile per week.
4. Allow 5-8 Months to Train
That depends on your beginning level of running fitness, marathon experience, and time available to train.
5. STRETCH!
Please don’t risk a muscle injury because you haven’t warmed up and stretched. Some rules of thumb:
- Don’t stretch a cold muscle. Make sure major leg muscles are warm before stretching prior to a run. A good idea is to jog a mile or so, then stretch OR be warm before running.
- ALWAYS stretch after you run. NO exceptions! If you’re short on time, take it away from the run not the stretch.
- 10 minutes of stretching should do it.
- Make sure you always stretch your quads, hamstrings, lower back, hip flexors, calves, and ankles.
6. HYDRATE (A few pointers about water)
- Stash water along your route before a long run.
- Practice drinking while running. Swallowing can be tough when your body is stressed.
- Drink at regular intervals. Once you’re thirsty it’s too late.
- Try energy replacement drinks and gels on a training run before you use them in competition.
Meet Mark Zenobia.
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