The Guide To running Your First Marathon

Saturday, June 27th, 2009 at 4:17 am  
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by Steve Persipidus

If you can run two miles you can run marathon! So here’s how it goes. I remember about 8 yrs ago I never thought I could run a marathon. I started to exercise and run to help get over the bad habits I developed and as I did I felt energized.

I started running one mile and soon that became three and then five As I read books and learned how to expand I decided to run a marathon. My first was the New York City Marathon in 2003 and my goal was to finish.

The first step is to find a marathon and sign up for it. This will show your personal commitment and will help you knowing that you have a goal. Look for one approximately six months out from the beginning of your training. Take the first month and start running 3-4 days a week being sure to stretch before and after your runs. Stretching will help prevent injuries and promote long term health.

Use this first month to build a base run of 3-5 miles a day. As you approach the second month start to increase this base run to about 4-6 miles a day 4 -5 days a week. At this point it is not necessary to run fast. The goal here is to finish, if you need take 30 seconds to 1 minute in between each mile.

I will discuss hydration and nutrition in the next article as this is very important as well. Now that you have a nice base run of about 20 miles per week you can build nicely on this over the next 12 weeks.

Starting month 3 begin to build on your run intensity and duration. You will need to add at least one “speed” work out and one “hill” exercise to your routine and also one long run to your weekly mileage.

Here is an example of what is can look like. Monday run 3-5 miles at an average pace. Tuesday run some hills (8-10 times up a hill that is approximately 100meters in length at a brisk pace and slowly jog down) and take Wednesday off and then on Thursday run a brisk 4-5 mile run. Friday try some speed work and then Saturday off. And last try a long run on Sunday of about 7-9 miles that are at a slow pace. As you do these routines add mileage to your long run every other week by 2 miles, your mileage will increase dramatically along with your stamina until you reach around 20 to 22 miles on your long run.

The last thing to do is the taper. Three weeks prior to your planned race you need to taper off the long runs and decrease your mileage by fifty percent. Cut your long run in by a third at the first week of your taper and then run an easy 10 miler the weekend before the marathon. The week of the marathon try a few short 3-5 milers and then take some rest on Friday and Saturday before the race.

Try this and you will finish your first marathon. Happy running!

Setting And Creating A Running Training Program

Sunday, March 8th, 2009 at 7:53 am  
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Runner Training

Training is an important aspect of being a runner. Whether you are a beginner and you are looking to increase your stamina or you’ve been running for a while and want to run faster or train for an event such as a marathon, training is something that is an essential part of the sport.

There is an art to choosing a good training program. The program you choose will depend on your goals and your needs. Here is some advice that will help you find a runner training program that will work for you.

Decide on Your Goals

The first step to choosing a runner training program is to decide on your goals. If you are a beginner, your training program will look a lot different than someone who is running their third marathon.

Sometimes a goal will be personal such as a desire to run five miles without stopping to rest. Other times a goal will be focused on an event such as running a 10K or a marathon. And often, people will run to help them lose weight or to build up their overall state of health.
Once you decide on your goals, write them down and put them in places where you can see them often. Turn the goal statements into affirmations and recite them a few times each day. For example, if you want to use running to help you lose ten pounds, your affirmation could be: “Running is helping me lose ten pounds.”

Choose a Program

Based on your list of goals, you are ready to choose or develop a runner training program that will work for you. If you need help, consult with someone who has more experience than you.

For example, if your goal is to run a marathon, you will want to choose a training schedule that will help you run a successful race. But, there are so many programs out there that it can be difficult choosing the one that is right for you. A beginning marathon runner will not follow the same program as someone who is racing in their fifth marathon.

In general, look for a runner training program that is a little challenging but not out of your reach. You don’t want to get discouraged and then give up.

Stick With It

You can spend a lot of time setting goals and fining a training program, but if you don’t stick with it, your efforts will not mean anything. Everyone has different ways of finding their motivation. Once you find what motivates you, sticking with your training plan will get much easier.

It takes a while to establish a routine. Before a routine is in place, you may feel disorganized or unmotivated. Give yourself a few weeks to establish a good routine before you start getting discouraged. Often, the routine will make you more motivated.

Some Advice On How To Stay Motivated To Run

Thursday, February 19th, 2009 at 4:01 pm  
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Staying Motivated to Run

Do you have a hard time staying motivated to run? There are a lot of things that can affect your desire to go running. In f act, every runner, even those who are passionate about it, often experiences times when they would rather be doing anything but running. In order to stay motivated to run, it is important to understand that a lot of these “reasons” are actually just excuses. And excuses often indicate a simple lack of motivation.

The good news is, these issues are very easy to overcome, especially if you understand all that running can do for you. It improves your health and your mood and is very good exercise. When you feel as if your motivation for running is not as good as it can be, use some, or all, of these tips to get you going.

Understand Why You Like Running

After you get back from a particularly successful run, get a piece of paper and write down exactly why you love running. Keep this list in a safe place. Now, when you can think of a million things you would rather be doing, read the list. Use it as a way to inspire you and get you out the door.

Prepare the Night Before

If you go running in the morning, lay out your clothes and shoes the night before. Sometimes, it is difficult getting moving in the morning. When you are groggy, the last thing you want to do is shuffle around for your clothes. If you make the process of getting dressed simple, you will be more likely to stick with it.

Train for an Event

Sometimes, having an event to train for is a great motivator. It doesn’t need to be a marathon. You can pick something a little less involved, like a 5K or a 10K. Select an event, choose a training program, and stick with it. If you want even more to shoot for, choose a running event that is a benefit for charity. Not only will you have a goal to help you stay focused, but you can also help raise money for your favorite charity.

Find a Running Partner

Some people like to run by themselves because they enjoy the solitude. However, others have a difficult time getting motivated unless they have someone to run with. If you need to run with people, you can either find a running partner or join a running group. It can be fun to train with others, especially if you all share the same goals.

Run With Music

Music can also be very motivating. If you have a difficult time concentrating during your runs or if you have chosen not to run because you think it is too boring, try bringing some music along with you. Choose something that is upbeat and lively so that it will help you move more quickly.

New England Trail Running Champ’s – Northfield Mtn. 6/7/08

Monday, January 19th, 2009 at 3:43 pm  
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In this episode of the Running Raw Project: The Northfield Mountain Race in Northfield, MA has served as the New England Trail Running Championships for the past few years and attracts the best trail runners from around the country… Another great video.