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
http://bit.ly/sp7oVt
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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