Runlikeh3ll! A Runner's Blog For The Rest Of Us. » Running

The Guide To running Your First Marathon

Steve Persipidus — Sat, 27 Jun 2009 09:17:05 +0000

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!

The Guide To running Your First Marathon is a featured post by John Vantine from A Runner's Blog.

Want An Effective Weight Loss Method? Try Running

John — Sun, 07 Jun 2009 22:03:17 +0000

How to Lose Weight Running

Do you need to lose weight and get in shape? Well, running is one of the most ideal activities for that purpose. First of all, it is very hard to get that kind of intense workout doing things such as running or low impact aerobics. In many ways, running is an ideal activity because even if you can get a good workout doing something else, it is a lot easier to keep on creating a challenging workout with running.

Set Weight Loss Goals

Before you set out to create a running plan for weight loss, the first thing you should do is decide what you want to accomplish. Determine how much weight you want to lose and how quickly you want to lose it. This will affect how often you will run and how long each running session will be. The faster, further, and longer you go, the more weight you will lose.

Create a Weight Loss Plan

The next thing to do is to create a running weight loss plan based on your goals. The plan should include your route, how long the route will take, and how long you want to stick with that particular route. If you want to run three or four times a week, a course of around three or four miles should be adequate.

Eat for Weight Loss

You may realize that no that you are running more, your appetite has increased. That is your body’s way of telling you that you need more nutrients in your diet. It is important to eat when you get hungry, otherwise it will harm your metabolism. The important thing to remember is to make good food choices and to not overeat. As long as you are eating a little less than what you need, it will not hurt your metabolism. In fact, you will begin to lose weight because your body will use your extra fat as fuel.

Keep it Challenging

One thing about running is that it is very easy to adapt to your current plan. That is why it is important to keep the workout challenging. One way to do this is to change your route after a few weeks by either lengthening it or choosing something else. Another good way to make your running challenging is to do intervals. Interval training is when you alternate running fast with jogging. You can increase the fast running intervals each time you feel your body begin to adapt.

It is not only possible to lose weight running, but running makes it much easier. Just remember to keep your route challenging and to make sure you eat nutritiously.

Want An Effective Weight Loss Method? Try Running is a featured post by John Vantine from A Runner's Blog.

Question about Whey, Glucosamine/MSM?

John — Fri, 27 Mar 2009 13:27:02 +0000

Runner’s Question: Okay, so, I’m working for a 300 for my PT test (army) and the only thing holding me back is my run. I have a couple questions however.

Would whey protein help if i take it after a run? I know it it for primarily for muscle mass but im wondering if it would help with the muscle recovery for the next run as well as improve the primary muscles used via running.

Also my question about glucosamine/MSM. Im running pretty much 4 times a week on legs that have both been broken throughout my life. (amongst other beatings on them)… I am noticing pain more and more lately in my knees as well as a crackling noise when i sit/kneel. Would glucosamine/MSM help with that or is that basically a “placebo” drug?

Thanks for and answers and i apoligize for the long question(s)

Add your two cents! Answer this question (or check out the other answers) in the comments section below.

Question about Whey, Glucosamine/MSM? is a featured post by John Vantine from A Runner's Blog.

RI Cross-Country States 2008

John — Tue, 24 Mar 2009 11:09:46 +0000

Reminds me of high school… Minus the Rush music, who I didn’t discover until later.

RI Cross-Country States 2008 is a featured post by John Vantine from A Runner's Blog.

Does Glucosamine MSM Complex Help With Sore Knees From Running?

John — Tue, 17 Mar 2009 17:39:36 +0000

Runner’s Question:Does Glucosamine MSM Complex really help with sore knees from running? This particular Glucosamine supplement also has Collagen Type II. I understand what preventative measures I can take to support my knees and prevent injury. I am just mainly questioning this expensive dietary supplement. I think I remember seeing a post on here about knee pain, so I figured I’d ask you and your readers – Does it help?

Add your two cents! Answer this question (or check out the other answers) in the comments section below.

Does Glucosamine MSM Complex Help With Sore Knees From Running? is a featured post by John Vantine from A Runner's Blog.

Do You Run Too Fast?

John — Fri, 27 Feb 2009 07:56:28 +0000

Have you ever had people tell you that you run too fast? You can admit how good that feels.

Are you telling that running buddy of yours to slow down? If you are then I have a few great ways for you to learn how to run fast.

Anybody can learn how to run faster. I don’t mean that you will be setting world records. I mean that you can learn to run your best.

Here are just a few of the ways to run faster: Mechanics, Hills, Treadmills, Tempo Runs, and Stretching.

Stride Mechanics can be one the easiest and hardest parts of running to understand and perfect. Watching the really fast people run is a free way to learn what good stride mechanics looks like. Watch how they lift their legs; hold their arms, how they swing their arms, listen to their breathing, etc. When you run by yourself try and picture what you have seen. By visualizing good running form you will become faster.

Hills will give you the biggest bang for your buck. No other training method will get in you in shape faster or improve your speed like running hills. Running hills once a week for 4 weeks will improve your speed guaranteed. The beauty of hills is the improvements in stride mechanics and speed that you will gain.

Treadmills are a secret weapon that can be used to learn how to run really fast. By setting the treadmill at faster speed than your race pace and running repeats of three to five minutes great performance gains can be made. On a technical note there is a speed difference when using a treadmill. Always set the incline to 1 or 2 % when running your repeats.

Advantages of tempo runs for running faster show up in races longer than the 5k. Distances of 10k through the Marathon are better for tempo runs. The great advantage of Tempo Runs is that you can train longer without the long recovery involved with all out racing. People who use heart rate monitors have a great advantage by being able to zero in on their tempo pace. For those who do not use heart rate monitors remember to run comfortably hard and not all out.

There is a lot of debate about the merits of stretching. I personally stretch each time before I run. I have run for 10 years now without any real serious injuries. I don’t believe in stretching more than a couple minutes at a time. I do just three stretches that take about 3 minutes to complete. My feelings about stretching are that if my stride is longer by even an inch I will cover more ground and I will run faster.

Try these methods for yourself and see how your speed will improve. Don’t expect to go from a snail to a cheetah in one week. Give your mind and body a chance to learn how to run fast. Listen to your body it will tell you when you have trained enough.

Do You Run Too Fast? is a featured post by John Vantine from A Runner's Blog.

Does running uphill burn more calories then running on flat land?

John — Fri, 20 Feb 2009 16:46:07 +0000

Runner’s Question: If you set the elevation on your treadmill higher, or run up hills in the neighborhood, will it burn more calories than just running on flat ground?

Is it a better work out to just run up elevated land? (Like if you would set your treadmill to a high elevation)

Thanks!

Add your two cents! Answer this question (or check out the other answers) in the comments section below.

Does running uphill burn more calories then running on flat land? is a featured post by John Vantine from A Runner's Blog.

Will Crunches Help Me Burn More Calories After Running?

John — Thu, 19 Feb 2009 13:22:37 +0000

Runner’s Question: I have a bit of a belly, but nothing out of control. I just finished a run, where I burned over six hundred calories, and I was curious – Is it ok if I do some crunches immediately after the run?

Will doing this help me burn more calories, and in turn will it help me to tone my stomach? Thanks in advance, and keep up the great work on the blog!

Add your two cents! Answer this question (or check out the other answers) in the comments section below.

Will Crunches Help Me Burn More Calories After Running? is a featured post by John Vantine from A Runner's Blog.

How To Get Your Body Ready For The Extreme Winter Sports

John — Mon, 16 Feb 2009 07:17:49 +0000

In the winter there so many things that you can do instead of just sitting around at home doing nothing. You can go snowboarding go skiing and do many other winter sports .

As you are getting your body ready for winter sports you will want to take an honest test to yourself and ask yourself how good of shape are you really in. then you just need to start running and getting ready for the winter sports because in the end when time comes for you to start your winter sport you may not even be in good enough shape to compete.

Before your winter sport even starts you will want to be able to at least walk or run for 30 minutes out in the cold winter. If you cannot do just that then you will never be ready for your winter sport. Many people can go sit in their houses all winter without doing one exercise and still be able to go do their winter sport and that is just because they are used to that routine. They probably do some type of exercise in the house where its warm instead of getting out in the cold and working out.

After you have gotten yourself into some what of good shape for your winter sports you will need to start getting your heart rate up so you can burn fat and gain muscle. You will want to be able to do at least 15 minutes of some aerobic before you start your winter sports.

You do want to take the time to congratulate yourself but you do not want to overdue it by going out drinking and getting those calories back in your body. You want to just have a nice good dinner and get good nights sleep so that you can start your routine over again the following day. If you don’t do this then you will be stuck in the body your in now and you won’t do so good in your winter sport.

You might have a specific winter sport that you compete in every winter. If you don’t have the body for it then you’re not going to be competing in anything but competing against yourself to get off the couch.

Basically for all winter sports you are going to need to get up and do something to get your heart rate up so that you can get your legs ready for the sport you are doing since in winter sports you use your legs a lot. If your legs are not in the shape in which they should be then you shouldn’t even be thinking about competing until next year when you are in good shape and so you can compete. If you think and feel that you are good shape then that is good and you should be able to compete but many people feel the same way and often struggle so be sure to get out and exercise before your sports starts.

How To Get Your Body Ready For The Extreme Winter Sports is a featured post by John Vantine from A Runner's Blog.

Video: Uphill Mountain Running

John — Sat, 07 Feb 2009 03:45:13 +0000

Running downhill on Nagyhideg-hegy (in Hungary). I’d love to check this place out!

Video: Uphill Mountain Running is a featured post by John Vantine from A Runner's Blog.