Tips for Beginning Marathon Runners
1. Get a good pair of shoes. If you are new to running I would suggest going to a running store for your first pair of shoes. They will evaluate your gait and running style to assist you in getting a pair of shoes which are right for you. All shoes are not created equal, just because they look good doesn't mean they are right for you.
2. Sign up to run with a group. Running with a group makes you accountable to other people. Most programs run their long runs on either Saturday or Sunday. Knowing that there are people waiting for and expecting you helps you get out the door for those long runs.
3. Know your pace. A good group will have different pace groups for you to run with. These groups help you to maintain an even pace throughout the run. If you run by yourself I can guarantee you that your pace will vary throughout your run.
4. Don't know your pace? Start out slow, 12 to 13 minute per mile pace, and see how that feels. If it is too slow or to fast switch groups. All groups will let you switch pace groups.
5. Most training programs are 16 to 18 weeks in duration. That does not mean you beginning training then. Start running now. Your first weekend run will be around 6 miles. You will be expected to run that at your chosen pace. If you are new to running and this will be your first run, you will be very sore for a few days and get discouraged. The training programs assume that you have a certain level of fitness. Begin running at least two month before the program begins. Start out slow and short. Have your first long run be 3 miles. Try to run three days a week. Do not increase the distance of your long run or your total miles run for the week by more than 10% per week. After three weeks of increases step back in your mileage and relax.
6. The training centers on the weekend long runs. This does not mean you can skip the mid-week runs. These mid-week runs helps to build your base. The base builds strength and prepares your body for the marathon.
7. Rest. All training programs have rest days built in, take advantage of them. As the mileage increases these rest days become necessary and welcomed.
These steps will help you to get started on your training program. There are many other tips to learn, which is another reason to run with a group, listen to the leaders; their experience will help you to have a successful marathon.
Best of luck!
Filed under: American Heart Association, Fitness, Health, run with heart, Start! Running Team
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