Running my 1st  marathon and need advise.?
448037
there are entire books written on this subject.  depending on how long you have till you run it, i'd suggest you subscribe to runner's world magazine, the content is great.\n\nfor running shoes go to a running specialty store in your area - not sports authority or the like.  training should be extensive and depending on how fast you want to go you'll need two to six months to really train properly.  other than that, you might want to join a running club as that will help you fight the down cycles in your training when you aren't as motivated as usual.\n\ngood luck!
405034
Conditioning & practice.\n\nRun long distances to up your endurance.  You should be running for 20+ minutes strait every other day.  This will get your heart rate up and keep it there for the 20 minutes.  You should start to see improvement in a couple of weeks.\n\nTry to find your best pace to go as fast as you can through the whole length of the race.
417867
What kind of shape are you in now?\nIf you dont run much, you should start slowly.  Get out about 3 days a week, for maybe 30 minutes at a time to build up your endurance.  If you like, cross train with swimming or biking.  They are low-impact and keep you from getting bored with just running.\n\nListen to your body!  If you feel pain, take a break for a week or try different excercises.  And always stretch before and after you run.\n\nAt the links are training guides for half marathons. Both are 12 week programs, and assume that you are in OK shape and used to running a couple days a week already.
384576
To stay motivated you should run with friends. Dont run on the same course over and over. Explore new places, make new runs. You may not feel like running at first but once you get started it is much easier to run. Try to enjoy your surroundings. To get in shape just go out and run. If you are doing distance races (1 mile/2mile/800 meter) you should run higher milage. Like five miles. If you are not in shape take it easy. For people just starting to run try 20 min. If you are experienced try 40 min or higher. Intervals on the track is a great way to build speed. which is very critical. Try doing a couple of 400's. For starters try 5-6. Then increase the amount when you feel u can. The point of a track workout is to get the heart rate up. For each 400 meter (1 lap) you should hit persistent times. Times should be all in the same range, laps should not be 70 sec. then 95 sec. Each lap should be at about the same time as the last on. You should have a five min. rest in between each 400. Time these and run them with friends. It will make it much more fun. Before the interval workout you should warm up for at least 10 min. You shouldnt have hard workouts everyday. This will lead to injury. After these hard runs, an easy longer milage (4-5 miles) is preferable. I am also in track.  Oh yeah and if you were able to go on the atkins diet, i wouldnt recommend it. You need carbs to energize yourself, especially if you do sports. Carbs are essential. I hope this info. is useful to you. Dont forget to stretch!
103127
1. Get your hands on one of Jeff Galloway's books. He has a very sane approach to running.  You can probably find one or more of them at your local library.\n\n2. Find a local running club. They either have a program to help you, or can point you to some place that does. It's also easier if you have someone to run with.\n\n3. Ignore about 90% of what you read here.\n\nhttp://www.amazon.com/gp/product/0936070277/103-7968513-0327010\nhttp://www.amazon.com/gp/product/0936070250/103-7968513-0327010\nhttp://www.amazon.com/gp/product/0964718731/103-7968513-0327010\nhttp://www.amazon.com/gp/product/1841261661/103-7968513-0327010
136678
Runners World often has good training plans. I also really like Marathon Guide. If the 1/2 is still several months off would be the ideal situation. You need to be putting in one to two long runs a week until you build up to about 14 miles. Running 5-6 days a week is ideal. You should do one day a week of speed work to help your overall time. Sorry to be vague but without specifics like how far away, how much you are training, it is hard to advise.
766068
well running by now wont help you. only 1 thing can help you within 2 days\nStretch 3 time a day till your meet and your stride will dramtically increase\nstretch for 2 seconds and repeat this 10-20 times\nDO this for all your normal stretches \nMake sure your breath in and out\nthe first few time you do this it wil ltake you a long time and you will sweat alot but as you get more edpirenced you will be cokme more efficent\nthis will lenghten you stride dramatically and possibly help your race this weekend
788169
eats carbs the night before. This includes pasta, bread. also consume some lean protein suchas turkey or chicken. Hydrate well with watare only. the day of the race follow this eating shedule (if not in the morning) eat a good breakfast sucha as cereal with a bannana and some more elean protein. As well as hydrate. Then 3 hrs on the dot before the race eat a turkey snadwich with 1 slice of lettuce. As well as hydrate. An 1hr and a half before the race begin warmup and eat an bannana. Then 1 hr before eat 1 energy bar as well as drink a power drinksuch as gatorade or adrenalean (To refuel elecctrolites) Remeber eating to little is jsut as detrimental as eating to much. with this eating scehdule you will ahve the surge in your last mile\ngood luck
373906
Here is some advice I previously posted to another 400m runner.\n\nIf you aren't already running 600m in your workout, add them once a week. They build up your strength and help you maintain your speed over that last 100m.  Not knowing your ability, I would say try to run them going out the first 400 at a pace 5-10 seconds slower than your best 400m and then concentrate on staying strong to the finish.\n\nI would also to workouts with multiple 400s, 5-10 seconds slower than your best 400 time, or multiple 200s, a second or two faster than your 400m pace.\n\nYou might also try running shorter intevals up a long hill. Back in the 60's, the UCLA team used to run 400s up a long hill. They had the best 4x400 team in the country back then, so the there is evidence that the workouts did some good. \n\nYou need to learn how to run the race correctly. I break the race down into 4 100s. For most of the first 100, you should be accelerating smoothly to your "cruising pace", running hard, but not sprinting all out. The 2nd and 3rd 100s, should be fast, but relaxed. The last 100 is where your strength will have to kick in. You are going to start to feel like someone dropped a weight on your back. We used to say "The bear got him" when we'd watch it happen to a runner in a big way.\n \nYou'll need to focus on keeping you knees going straight forward. They will want to go off at an angle.  Keep your arms swinging straight ahead. Some runners feel it helps them to exagerate their armswing as it helps keep their legs going.  \n\nRelax your face and jaw. Don't grimace. When you do, it thightens up first your face, then your neck and shoulders.\n\nAfter a hard run, do a lot of stretching. You've got to have a full range of motion to have a smooth, effortless stride.\n\nI always recommend Bob Anderson's stretching book, it's a classic: http://www.amazon.com/gp/product/0936070226/002-4340010-1751209&#92;
1025781
I'm training, too - and I also find it's tough to find a trail marathon - not as many out there.\n\nThis will only answer half your question - but to find a good trail marathon where you live (or maybe you're willing to travel to one?) You can go to MARATHONGUIDE.COM and you can sort by date, location, etc under the race schedule section.\n\nFor a great experience running a trail marathon, as with any marathon, you'll really want to have the marathon picked out first before you train so you know what kind of terrain you'll be racing on... "trail" means a lot of different things in different areas of the country. I would also recommend searching the internet for running clubs near your city or in your county and ask them who the "die hard" trail runners are in your area -- they will be the best source of accurate info for you! Universally, running clubs are full of friendly, knowledgeable, and helpful people full of info about running where you live.\n\nAlso, check out the links to trailrunner.com for further help & info - they're great!\n\nGood luck & I hope any of my drivel has helped!
775523
First off what you want to do is not to go out and run 10 miles the first day. Take your time since you are new you won't be the greatest runner in the history of running on  your first practice. You might want to go out and do a 2 mile run. Take it easy don't go to fast just try to keep a nice steady pace. Pacing is the key to distance running.\n\nWhen you get comfortable at 2 miles or so start increasing your mileage. Maybe 3 miles for two days then maybe 4. Just try to keep a steady pace while increasing your mileage. If you feel tired after running one day take it easy the next day. This will eventually get better the more times you run.\n\nWhen you start getting more comfortable and your mileage gets up to about 5-7 miles a day you might want to add some track workouts into your routine. Basically go to your local track and some of the first workouts you want to do are sprints to get some speed. When i used to do these it would be 8 200x with a 5 minute break in between the first 4 and the last 4. Basically you sprint as fast as you can for 200 meters (outdoor tracks are usually 400 meters so corner to corner of the track) then lightly jog 200 meters reset and run again. You should do this 4 times then stop for 5 minutes take a break get some water then do it again for another 4. Maybe do this 2-3 times (one time a week usually furthest away from a meet like if your meet is on Thursday maybe do it Tuesday or something i suggest not doing on Monday if you have taken the week off from running) then jump up to 2-2-4 (200 -200 -400 meters (3 sets of these same as before 5 minute break in between sets)) then maybe 4-4-8 (400-400-800) These will build up your distance. I'd suggest doing a 1 mile warm up and 1 mile cool down.\n\nDon't worry about your time. Times a pointless when your practicing. They will decrease on their own. Also the only way to get good is to practice. \n\nLast thing i suggest is not to get discouraged. I never got above 3rd place in a race until the end of my sophmore year. After practicing and training my junior and senior year i combined to only lose two races which i took 2nd in both. I was eventually ranked 11th in the state. So trust me i know how it is when you first start out. You get discouraged because you think you'll go out there and win it all. You won't. \n\nTry running with a person who has already run track. They will know how to pace better and they will be able to help you out. Plus you can get to know people on the team better and make some friends along the way.\n\nHave fun!!!!
391273
well you have got to a good start because you are running however your not running long enough instead of running in a comfort zone of 4 minutes at a time you should start out with a steady pace mile per day key word steady pace if you run a mile and you have to stop you should continue to run a mile until you complete it and then move up to a mile& 1/2 and then 2 total miles a day start out slow and run a minimum of 3 days per week also do not eat any food late at night I'm not sure if you can swim but if you can swim in between the running days swim at least 22 laps lower your calorie intake make sure you use the carbs to your advantage do not I repeat do not overload change your eating habits stop eating fried foods if you eat chicken bake it eat rice without butter and pasta's after 6pm you should not be eating anything but fruit or mabey salad with fat free dressing oh yeah when baking your chicken use olive oil and light seasons and having muscle mass is good it should work to your advantage it sound like U need to strengthen your cardio
810471
What's your current fitness level?\n\n\nSounds like you are pretty fit so a marathon shouldn’t be a problem! Congratulations on taking on the challenge!\n\nFirst off, The asthma shouldn’t be a problem, just be sure to keep it in check while training and during the race.  I have exercise induced asthma and run marathons, triathlons, and other forms of endurance events without a problem. Just keep your inhaler with you if you think you might need it.\n\nPick a marathon that’s at least three months away and start training!  Most of the major marathons have training plans that are easy to follow, but be careful to pick a plan aimed at your goals!  Don’t pick an advanced plan that has you running 80 mile per week!  Pick a modest plan that will have you running about 35-50 miles per week (on your big weeks)\n\nIf you pick one of the major marathons there are always training groups forming for the specific race, check out the running groups in your area and find out what’s going on, they are always eager to help people out, don’t be intimidated they are almost always great people! \n\nKeep up your strength training but only do it once or maybe twice per week, the strength will help you as you progress in your plan.\n\nSide effects will include, being tired, loosing weight and getting more toned!  You’ll probably have to change your diet a bit.  When you start hitting the 20mile training days you’ll need all the carbs you can get, don’t shy away from them!  \n\nWhen you loose your toe nails your shoes are usually a little small.  When you start hitting your big runs, your feet tend to swell and your toes hit the end of your shoe, they rub, turn black and fall out.  What fun!  Be sure to get big enough shoes and you won’t have the problem.\n\nGood luck!
370040
Depends on how much running you have already done in preparation.  If you are in reasonably good shape then you should be able to do some 10 or 12 mile runs. The problem with marathoners is they over train and run way too many marathons. That is not healthy. The body needs time to recover from the extreme strain put on the body in one marathon. I would vary the training. I would run 12 miles one day, then the next dsy fartlek five miles. Then take a day off.  The 12  miles is both warm up and good pace. The fartlek is a variety of paces over five miles. For example: Run a warm up then increase pace pretty good one mile, then jog very slowly with arms dangling, catching your breath, then hit it again for half a mile hard, then slowly jog dangling your arms, catching your breath. Then hit it again. Vary the distances and slowly toward the end run some sprints during the hit it phase. Get plenty of sleep and eat a well balanced diet. Drink plenty of water. Eat fruit and veggies for the electrolytes. Now if you are in poor shape then you are going to have to take baby steps. You have to run a 1/4 mile before you can run a 1/2 mile and you have to run a 1/2 mile before you can run a mile. You get the picture. IF you are not ready for the marathon, then pass it until you are ready. No one holding a gun to your head to run it. Be sensible.
816234
Since you are just starting out, try running only one mile and see how you do.  Don't try to go fast the whole time.  Then set a goal for your self on your mile and then move up to longer runs after you complete that goal.  Trust me it will work.   :)
1099105
Yes, do the half (21 kilometers) if you haven't trained beforehand .. If you can run 5 kilometers in like 25 minutes, the half marathon is still achievable even without longer runs in your training. Just start out VERY slow. You may then waste a week or two with your recovery - but from there to the marathon is not such a big step. \n\nDon't do the marathon unless you really put a lot of constant effort during the last months. A 20-mile run few weeks before the marathon is also very important. You want your first marathon to be a memorable experience. There is plenty of time, don't rush it!\n\n\nPS: As for training for this race, thre is not much you can do now .. My advice is to NOT venture into running these very last days, resting is much more important. One or two easy jogs are quite enough. Good luck for the week-end!
193590
As far as a measure of benefit per mile of long run in your marathon training, I've never seen such a thing.  Probably because there are so many other factors involved.  If you're a first-time marathoner, a lot of the sources I've read indicate that your should do at least 2 long runs (6 weeks and 3 weeks before your marathon day) which take you 3-3.5 hours or 20-24 miles.  If you can do that, most agree that you should be able to go the full distance on race day.\n\nAs far as "best" pace is concerned, you need to run a pace which you can be comfortable with for the entire race.  Usually, that's a pace at which you can comfortably talk with someone else while you're running.  Remember that you want to keep a steady pace for the entire race, and not burn out too early.