Your Questions About Marathon Training Tips http://bit.ly/uZ2ybr

Susan asks…

Am looking for marathon training tips?

Hope to get into my first marathon this autumn. Have already started some training, am now up to 10 miles in a time of 1:15. However, I need to improve my speed and gain more endurance over the next few months. Am also interested in any tips to avoid injury, have had dodgy knees in the past.

admin answers:

Http://www.marathon-training.net/indexx.html?index.html

Jenny asks…

Half Marathon Training Tips?

I am training for my first ever half marathon, and I would appreciate any tips or advice you could give me to help me with my training and with the actual race.

I'd especially like any tips or ideas on how I can enjoy running more. I am not a good runner and generally I hate running, but I want to do it for fitness and cross training for my sport. I would be thrilled if I could actually complete this half marathon, but in order to do this I need to stay motivated, so enjoying running would be very, very helpful.

Thanks!

admin answers:

Good for you for setting a goal. I personally love 1/2s. I started running a few years ago because some co-workers talked me in to running with them. It makes the workouts so much more enjoyable. It's much more motivating knowing that you have to meet someone at a certain time to go running. We don't let each other slack off and miss workouts very often. Do you know someone you can run with every now and then?

I would also recommend renting some running-themed movies and documentaries(I belong to Netflix and they have quite the variety) for inspiration. Here are some of my running movie recommendations:
The Long Green Line
Prefontaine
Running on the Sun
Marathon Challenge
Run for your Life

Also, I would recommend that you enter some races between now and your half. I like to see how much I improve each time I race (and maybe get a medal for placing in my age group).

Runner's World online also has a section devoted to motivation:
http://bit.ly/vyYnDf,,s6-243-0-0-0,00.html

James asks…

Has anyone any marathon training tips?

My best friend died 4 years ago from SADS (sudden arrythmetic death syndrome) As it's a really unknown disease i wanted to raise soem money and awareness through the marathon. does anyone have any tips, eg how long it would take to train to marathon standard (i'm currently doing 20 min runs and working out at the gym and trying to build up slowly) I'm trying to work out when would be a good and achievable time to have a go at it.
Thanks for any help
Sophie x

admin answers:

My first tip is to work backwards and find a marathon in about 6 to 8 months time to enter. This gives you a goal to aim for (rather than just 'I'll enter one one day' goal). Once you know that figure out how far you can run now for a 'long run'. Say 20 minutes, perhaps 3 miles. Now take your marathon date, less 1 month and plot a line of long runs between now and then, to take you to a 18 or 20 mile long run 4 weeks before marathon day and make the increase a gradual increase between now and then - if that makes sense?

So if you can run 3 miles now, and in 7 months you need to run 18 miles long run. 7 months, 28 weeks to increase from 3 to 18, or 15 miles, about 1/2 mile a week increase in a long run.

Now for your actual training program you might want to work out what days you can run each week, this is flexible to your own life, and you will be looking to run 1 long run a week and 2 or 3 short runs, the long run being the 1/2 mile weekly increase in this example. The short runs are 2/3 distance of the long run (so 6 mile long run, 4 mile short runs). Every 4 or so weeks program in an easy week then go back to the gradual increase and that is the sort of basis of most training programmes.


Now the other tips:
- Look at running shorter races between now and then to give you short term goals
- Publicise what you are doing, it is a good cause but like you said not many people know if it - 8 months is loads of time to say, get the local media interested, perhaps have a training blog (training plus mundane like it rained today, plus anything like blisters - people love pain in others!)
- A marathon is not a race as such, it is a personal challenge so for your first don't worry about speed - completing it is enough
- most marathon runners complete a marathon in 4 hours, so that is a good target, 9 minute miles I think
- Cross train to ease the work load on your joints, swim, cycle, row, cross trainer and run
- Run outside and if you can run with a mate then do that - and they can help publicise the cause

Laura asks…

marathon training tips?

Any marathon training tips---plan, gear, etc.

admin answers:

Running a marathon is a commitment both mentally and physically. But what an experience when you cross the finish line, it is a great moment as you achieved something that only 1% of runners ever achieve.

First as stated, you should have a good base of running before even thinking about starting a program. Most programs start around the 25-mile/week. So before you even start a program get your base up. If you have not been running for at least a year (some folks recommend 2) you may want to consider a ½ marathon in stead. But, if you have your base and can run 6 miles non-stop comfortably you should be able to handle a 16 – 18 week training program.

There are some great sites out there for training, they have programs designed from the beginner to advance runner. The beginner programs will get you to the finish line if performance is not an issue. Remember its not the time that counts it’s the finish. So don’t concern yourself with how fast you want to run.

Sites include www.runningroom.com www.runnersworld.com www.halhigdon.com www.jeffgalloway.com www.coolrunning.com www.runningmaina.com each of these sites has something to offer in terms of advice, forums, training schedules and equipment.

I also recommend joining a running club in your area. Most Y’s have them as well as Universities. Find a Road Runner type club that does the longer distances. There you can run with like-minded people and it will make those long Sunday runs a nice social experience.

Also make sure if anything you have a good pair of running shoes. Expect to pay 100 – 200 dollars. But it is worth the investment. You will need to go to a store that knows running and can evaluate your gait to ensure you get the right shoe for you.


Harry

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Richard asks…

Marathon Training Tips-is/are there any Kenyans out there to give their most valuable tips?

Well,I have started training for marathon about 2 months back.Though I am going smoothly,I feel something is missing and not feeling satisfied.Though completing a marathon may not seem difficult for me,I am more focussed on the pace and time for completion.Is/Are there any Kenyans out there who would give training tips-daily mileage,how to build up pace,maintain pace,increase stamina,reduce mile time,etc?
One very important thing-I am a 35 year old male,5.6" is my height,weight is 56Kg,not having any illness whatsoever,was able to do 100 miles cycling using ordinary bicycle,etc
I would be highly thankful to you.Thanks!

admin answers:

There are no secrets to training.
The Kenyans and other countries that have great distance runners, do so because they are active from a very early age. Their parents do not drive them 2 blocks to attend school, they run miles to and from school each day.
They compete and train in camps when selected as potential athletes, and the very best are chosen to represent their countries.
The way to become a good distance athlete is to have good genes so you possess the potential and work very hard for many years.

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Your Questions About It Band Injury Running http://bit.ly/tcM0BT

Donna asks…

Warm wrap vs cold wrap for sports injuries?

Warm wrap vs cold wrap for sports injuries?
I'm not sure when to use a cold wrap or when to use a warm wrap for a sports injury. I know that a cold wrap is used to reduce swelling and a warm wrap is used to loosen up muscles and joints.

I suffer from running injuries (IT bands and shin splints). I usually apply ice to the affected area's.

I've been thinking of putting warm wraps on the affected area's before training to loosen up the joints and muscles, then apply cold wrap after training...then perhaps applying warm wraps that evening or before going to bed.

Any advice?
Thanks

admin answers:

During the acute stage as soon as possible you apply ice to reduce the swelling. After 48hrs after an injury occurs it won't swell anymore (unless you exercise on it) them you use heat to allow blood the flow to there and help the healing process.

During warm-up, use warm wraps and after training in the cool down use cool (cold) wraps.

If you retire to bed with 2 hrs of finishing changing, do not use heat overnight. It will leave with an unsightly bruise and you've undone all the good work you done before.
If the go to bed 3 hrs after training you can use luke warm wraps overnight

To improve your IT band perform 3 sets of 10-15 step ups alternating lead leg. This will build your knee joint, tendons and ligaments in turn reducing the likelihood of serious shin splints. Shin splints can be treated by 5 minutes of self deep massage.

Best wishes

Steven asks…

IT Band Pain

Avoid Your Running Shoes From Getting Stinky http://bit.ly/uJPjmY

Running shoes get stinky because of sweat, that's the most basic reason. If your toes stay wet from the sweat, the stink gets worse because a certain kind of bacteria grows between your toes. Here are some ways to help you to keep your running shoes from smelling like a dump:

1.Wear the right kind of running socks. Wearing good running socks can help your shoes from being moist. Running socks made of non-cotton materials are better such as synthetic socks since they will prevent moisture, rather than staying sweaty, which is very common if you use cotton socks.

You can buy running socks made from different synthetic materials. When you are purchasing socks for your running routine, you should remember to base your decision on materials. Cotton stays wet when damped by sweat, thus when your feet starts to gather moist, it will stay that way unless you take them off. The rule of thumb is, stay away from cotton socks. When running during winter, wearing cotton socks will allow your feet to retain extra moisture, and during summer it can cause feet sores. The best running socks are those which are made from synthetic materials such as acrylic and polyester. During winter, you can use wool-based socks. If you are very vulnerable to blisters, you can utilize double-layered socks to get extra protection.

2.Proper storage. Keep your running shoes in a cool and dry place. Whenever you keep your running shoes away, remove the sole inserts to prevent bacterial growth.

3.Alternate shoes. The more running shoes you have, the better. The recommended number is two pairs of running shoes so that you can give each pair a breath-out period when you're not using them. If you are running every day, it is great to give your running shoes a breathing period between your routines. Your running shoes can last longer when you give them enough time to relax between your running routines. This is very essential during winter days. Running with a fresh pair of running shoes will help you to decrease the occurrence of injuries associated with running. If you don't have the capacity to get two pairs of shoes at one time, try getting a new pair in the middle of the life of your present running shoes.

4.The extra padding in the shoes will help you to ensure safety to your leg joints and muscles. Giving your shoes a breath-out period will also decrease the risk of athlete's foot. This condition is a fungal infection that flourishes in moisture-rich places, such as between your toes. If you find your feet itchy and between your toes and soles, and the skin are cracking, you may already have athlete's foot. This is caused by a kind of mold-like fungi that grows best in warm, damp places. You can get this condition when you touch the feet of a person with athlete's foot. However, you can also pick this up from moisture-rich surfaces such as your running shoes that are not properly dried out or washed properly. You can prevent athlete's foot by ensuring that your feet are dry before you wear your socks and running shoes. There are a plethora of products that are now available to control the condition, such as foot powder with anti-fungal properties.

5.Baking soda can also help you to avoid smelly feet. Sprinkle some soda powder in your shoes after your run. It will absorb the moisture and prevent bad odor.

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What are some good running shoes that will support my arches?

After I workout I get a horrible aching pain in the arches of my feet.
I want to start running properly so I need some different shoes to the ones im using now. Can anyone recommend a good pair of running shoes that will support my arches?

I am looking for specific trainers so links would be much appreciated.

P.S. I live in England, UK so no american sites please.

Thanks!

Answer
In order of the ones that have worked best for me...Brooks, New Balance, Asics, Adidas.
Each has its strong points, but you need to try them on to see. My wife loves the Asics gel shoes.
Check out the Brooks website ; they will help you determine what type of shoe you need. If you have a good specialty shoe store...a running store, they may have knowledgeable folks who can help you. Be ready to pay for a good pair, they are not the cheapest things to put on your feet...but your feet are worth it. When you have put 500 miles or so on them, they can still be used for other things, like walking ! Most runners I know get about three to five months out of a pair.

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Your Questions About Running Training Austin http://bit.ly/sE2QBh

Helen asks…

Does anyone Know of a good Running Coach in Austin Texas?

I'm looking for a professional who will train a team for a marathon! any help?

admin answers:

This is the best in Austin, from what my friend tells me, she's been going to him for a while now:

http://bit.ly/173KrE

Susan asks…

where do the trains run in Austin?

admin answers:

A lot of places. Look at http://bit.ly/u5z7bi austin

Mandy asks…

Running a marathon - foot discomfort and advice?

I've been training for a marathon that is two weeks from now. I've run 35-40 miles/week for several years now (pain free), and I ran 21 miles (3h05m) last weekend without any muscle pain, and I didn't hit "the wall". However, my right heel is sore (much more so today than it was yesterday or the day before). I'm wondering how best to handle this and what I should do in the last few weeks to prepare myself...the marathon is in Austin, which has a reputation for being "hilly".

admin answers:

There are 2 questions there.

The heel...good news you finished your last long run. For a bruised heel besides icing, which is obvious, I'm guessing a few days rest only. Just 2 weeks to the race. Swimming as a cross training or water running would be ok.

Now the hills? Did you train hills or not? If not it's late..but here's a short workout.

On a treadmill, go to 5% gradient....go 20 mins like this, slow 6-7 min/kms...if you got in 3 runs like that...you will feel amazing running on flat ground. Don't lessen the gradient for 20 mins...slow the speed if necessary.

Thomas asks…

Training for a marathon in 6 weeks?

I originally planned on doing the 4 month training, but I really would like to attempt the Austin marathon in mid-Feb. I've been running 5 miles/day with 10 mile runs on the weekend with 1 or 2 days off for a few weeks now. Last Sunday I ran 18 and was sore, but generally felt ok. I am going to attempt 18 again this weekend, and I'll still have 3 weeks before the marathon (February 14th). Luckily I feel fine, no shin splints, and no aches or pains of any kind. Do you think I have what it takes to run the Marathon after only 6 weeks of serious training, or is this a recipe for disaster?
Thanks for your answer! I'd like to finish under 4:30 but really I just want to finish. One of those life goals that I just want to check off my list!

admin answers:

Most marathon training plans suggest an 18 mile run a few weeks before the marathon - which you have done. Well done. This gives me a clue to your fitness and determination - 18 miles and I think you can do the marathon.

Try another 18 mile this weekend then drop the miles for the 3 weekends before the marathon (10 the weekend before, 14 the weekend before that) and this lets your body recover while keeping your fitness.

Finishing is a good goal..... 4 hours is a challenge (OK might not be able to do it this year but why not!).

The week before the marathon take it easy, if you must run run early in the week for about 6 miles and then rest and let your energy reserves fill up. 2 nights before chill out completly and sleep well. Night before you might not sleep well - excited! - but that's OK, don't drink too much the night before (beer I mean - water is good to drink) and have fun. Try to find someone else running your speed and go round with them, chat if you can

Donna asks…

Is there a train that runs from Phoenix to the Grand Canyon?

Looking to go to the Grand Canyon from Austin Texas. I thought of driving to Phoenix and then taking a train to break up the travel a bit.

admin answers:

NO... THERE IS A TRAIN (AMTRAK) THAT RUNS THROUGH WILLIAMS WHERE YOU CAN CATCH A TRAIN (GRAND CANYON RAILWAY) TO THE CANYON. THEY OFFER GREAT RIDE

Your Questions About Running Tips 5k http://bit.ly/vxSIB6

Mary asks…

What are some good tips when running a 5k?

Im running a 5k soon, and i just wanted to know some good tips and what could help me while im running.

admin answers:

Tips: Don't run/walk on and off. It just slows you down in the long run. Set out at a slightly slower pace than your 2 mile speed. Try to keep your speed the same (if anything speed up). If you feel like you have to walk, don't worry! Walk! Running beside someone will throughout the entire race will help you keep a fast pace. I suggest running 3 miles 2 or 3 days before the race then doing light work outs the last days before the race so your body will be rested yet prepared. Eat a good meal the night before then a light breakfest the morning of the 5k.

Richard asks…

What are some tips for running a 5k road race if you haven't trained?

I know it's not safe, but I'm young and in decent shape. I used to run often (short-middle distance road races). I've decided to run a Thanksgiving 5k in Detroit tomorrow. Are there any basic tips for not getting hurt if you haven't properly trained?
Thanks for any help :)

admin answers:

Remember. Always warmup THEN stretch. You should never stretch cold muscles. Hydrate well about 3 hours before the race. Have fun in your 5k . Take it out at a comfortably fast pace and gauge yourself from there. Remember its just a race; its not the end of the world. Try your best. AND good luck.

--Running is more than a sport, it's a lifestyle; a passion.

Sandy asks…

Does anybody has any tips for running a 5k?

I am a 14 year old girl and I have a mile time of about 9:15. In two weeks (from today actually) I am running a 5k. Do I still have time to "train?" If so, what can I do? Does anybody have any tips... or anything else to say? Thank you so much!

admin answers:

- Go for a few long runs a few times a week (i.e. 30 minutes) mixed in with shorter, quicker workouts (i.e. Tempo around a track a couple times with full recovery then repeat).

- Do some squats, and other leg workouts. You'll also benefit from ab workouts.

- Find and set your pace. You're doing a 5k, and are focusing much more on endurance than speed

- Use your arms.

- When you start the 5K, run a bit faster when you start to get a good beginning start. Pace yourself after wards

- Eat healthy and drink lots of water. No junk food. At all

- Eat a good meal (don't stuff yourself though) the night before your race. Something with high carbs like pasta is recommended. Eat a good breakfast, but make sure you leave 1-2 hours between your meal and race.

- Stay warm and relaxed until your race, so you don't pull a muscle or get stiff muscles.

- Get in a good and easy warm-up before you begin and you must cool down for 10 minutes after wards or else cramping will start

Betty asks…

What are some good breathing tips before running a 5k race?

Are there any good deep breathing excercises to do before running a 5k race? How do people prepare for holding their breath for a long time?

admin answers:

In through your nose and out through you mouth. Seriously like say this while you running along with doing it. It feels good.

Nancy asks…

i need running tips for a 5k?

today i did 1 mile in 8:55...tomorrow i have a 5k run and i want around 30:00 minutes..any tips would help

admin answers:

Whether you've just signed up for your first 5K or have a few half marathons under your race belt, running faster is sure to be on your list of goals. Here are a few rules for chasing after your next personal best—and achieving it—in running.
1. Start out slowly
2. Focus on form
3. Follow a plan
4. Disconnect to connect
5. Redefine your comfort zone
6. Be limitless

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Best Marathon Meal Plans for Running Beginners

Your Questions About Running Shoes Fit http://bit.ly/sW9f8m

Steven asks…

if i can fit an 6 1/2 in Track Shoes will a 7 in Running shoes fit brands are the same both Adidas.?

i have a pair of Oasis running shoes that are a 7 1/2 they are a littel tight but the track shoes fit well and i have breathing roOm. My normal shoes size ranges from 6 - 7 1/2 depending on brand.

admin answers:

Sorry man i dont rlly understand the questioin

Linda asks…

What are the best fit running shoes for women?

For long-distance conditioning running for track

Best Marathon Meal Plans for Running Beginners

Marathon Meal Plans http://bit.ly/uHmRsw

Selecting the best marathon workout schedule for beginners can be quite a challenging job for newcomers. The objective of this brief article is to give you the right insight to help you to make the correct choice about which half marathon and marathon running program is the best for you. For starters, if you are looking at very seriously finishing a marathon or half marathon, you must not just be trying to find a training regimen. Of course, it's a fact that a solid running regimen is often a fundamental element of almost any training program. Having said that, if this is the only system you utilize, your odds of accomplishing your objectives certainly will not be as good.The most suitable marathon and half marathon diet plan to meet your needs and likewise to fit your running schedule is vital. I'm aware it might not seem that essential for rookies, but the truth is that you will be exposing your body to some substantial changes during these coming weeks so you must make these improvements to your eating routine. Carrying on as normal is not going to supply you with the right nutrition which is needed. This is especially true within the peak phases of your training.The best marathon training plans should at the same time contain information about how and precisely why you are doing what you are doing. The bulk of the finest marathon running plans these days include video and audio training and tuition, commonly through the internet or online multimedia. Nowadays buying a book is simply not good enough. It will not incorporate the various learning styles and offers no feedback or technical support. Online marathon running programs feature interactive forums for like minded marathoners to talk, trade inspiring ideas and ask questions. This form of assistance is generally always moderated by the personal trainer. There are many benefits to enjoying this kind of assistance. First off, you will be less likely to pull out if you commit to a proper programme. Likewise, the acquaintances you're making and bonds you will build with others inside the support discussion boards will strengthen your resolve to achieve your marathon and half marathon objectives. Secondly, your standard of workout will undoubtedly be higher and more intense when you are using a high quality training program. This is definitely good mainly because the stronger that you are at race day, the easier you will find the running. This simply means less discomfort and also a better result. Even first timers will appreciate having the capacity to complete your first race still standing upright!Half marathon exercise programme basics will include a comprehensive marathon and half marathon eating plan, specialized guidance as well as a quality running schedule. When considering training programs, it's a fact that the more customised a running programmes is, the more effective it will be for you personally. You will find 3 basic kinds of jogging programmes on the market. To begin with, you will see many training books and free material with basic prescribed programmes which include mileage and maybe a bit of tempo work. The next step is semi-tailored programmes. These kinds of training programmes tend to be the most cost effective balance for novices simply because they consist of many different phases and normally include information about how to modify them to your individual needs and objectives. The very top marathon and half marathon workout programmes are, as you can imagine, customized programs. These require a detailed analysis of your existing level of fitness. After that, an expert training trainer or trainer will definitely write a individualized marathon system structured exactly on your requirements. It's obvious that this is the most expensive way to go unequivocally. Nearly all people select the second option, although if you hold the spare money, by all means go the specialized route.Marathon diet expert NRT Pettersson is often a recorded authority on everything marathon. He's created an awesome cutting edge website which recommends prospective runners on the way to select the best half marathon training schedule for beginners or full marathon training schedule for beginners.

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Anyone have any suggestions on marathon training books?

I ran the Walt Disney World half marathon this past Saturday and have made the goal of going back next January for the full marathon. To train for the half marathon, I used Hal Higdon's 12 week half marathon plan, and so I am well-acquainted with him. However, I feel like I will need more than an online training plan to train for a marathon; I could feel general points of weakness in my body (like, my left knee and left inside ankle) when running the half marathon and am looking for a book that would have specific strength and crosstraining information to help with my training.

I mean, I feel like I could just go out and start the 18 week marathon program and I would finish the marathon, but it wouldn't be my *best* marathon, if you know what I mean.

Has anyone read any good books on marathon training? I am particularly aware of "Marathoning for Mortals" and Hal Higdon's "Marathon" but can't any marathon training books in my local bookstore and would like to hear from runners who have used them before I order them online. I am also aware that finding a running club in my area is also probably a good idea, but I am having trouble tracking down a club that runs at an intermediate level - all the clubs in our area seem to either be really beginner or really "and then on Sunday we're going to go on a 24 mile trail run!"... and I don't fit into either category.

Any suggestions?

Answer
Though perhaps a bit more than what you're looking for, Advanced Marathoning by Pfitzinger is one you'll probably get around to reading eventually if you do more than one marathon. It's intended for those trying to do their "best" marathon or who are concerned about time, as opposed to those primarily going for completion.

For your first marathon, you really probably should be going for completion, however, to ensure you enjoy the experience and know what you're getting into. It also leaves room for improvement. The Non-Runner's Marathon Trainer can help with training there (and you don't need to be an utter non-runner for it), but that might be too little for you.

Since you have a year, I'd actually recommend subscribing to Runner's World Magazine, or at least browsing articles on their site. It's something like $12 for a year's subscription, I think, and it would help you with a bigger variety of issues. You can also go through all issues from 2006-2008 for free at:

http://bit.ly/ubBHcO#all_issues_anchor

For intermediate level running, you might do better finding a smaller group of one or two people rather than a larger one. You might try looking for people via meetup.com. You also might want to see if there are splinter groups that come off from some of the other clubs, or simply see if you bump into someone who runs the same route you do anyway. Lots of beginners like groups to keep them motivated and help them learn, and lots of advanced folk like other die-hards like them who help push them and help them learn on the upper end. It's not unusual for those in the middle to go it alone or just grab one or two running friends for things though.

You might also want to look into Glover's books, though they're more generic running. (But being more generic, they might be more likely to include things like strength training.) You might prefer the Competitive Runner's Handbook over the Runner's Handbook since you're not a beginner.

Other things to look into might be the Ultimate Guide to Weight Training for Running and Sports Nutrition for Endurance Athletes. I'd recommend reading reviews and browsing inside all the above at Amazon to help you decide which ones are what you're looking for.

I'd think Glover's Competitve Runner's Handbook and Pfitzinger's Advanced Marathoning would ensure you have your bases covered, but would really suggest looking into Runner's World, and perhaps Sports Nutrition for Endurance Athletes as well.

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marathon marathon training for beginners Meal Plans