Ten marathon preparation tips to help get you set your goal and keep you pressing forward to the finish line of a marathon, even when the going gets tough!
Got 19 weeks and a desire to be one of the 2% of the American population who has completed the 26.2? These ten tips will help get you started and keep you going.
1. Doctor, Doctor, Tell me the News
Be sure and get clearance from your physician before embarking on any strenuous physical fitness plan. The sports term "masters" doesn't mean the best of the best. It refers to the over 40-year-old set. Since many first-time serious runners ft into the masters category, a green light from the family doctor will help eliminate any health related fears that might
Interfere with your running goals.
2. Set a Goal
Do you want to complete a marathon? Run your first 5K? Lose weight? Reduce stress?
It's important to name your desire and set a time-table for achieving that goal! Write your goal on a piece of paper and tell at least one other person. Writing and talking about your goal will help make it "real" and most importantly, achievable.
3. Develop a Training Schedule
Lots of training schedules are available throughout the internet. Log on to www.womens-running.com or http://www.halhigdon.com. These schedules will help you determine your plan of action on a day-by-day basis. No guess work involved. You'll know what you need to do to make sure you'll cross that finish line!
4. Find a Buddy
One sure-fire way to help you stick to your mileage commitment is to find a running buddy. Accountability to one another will help both of you stick to your plans on those days when other responsibilities and excuses might get in the way of working your plan! If you are unable to locate a running buddy, log on to www.womens-running.com to connect with an online training buddy.
5. Log your progress
Keep a journal or running diary to log your miles, time, weather, running courses and moods.
Writing about your progress and pitfalls assures you an avenue to vent your frustration, celebrate your victories and keep your goal alive! After you've successfully completed your race, you can go back to the log and remind yourself just how far you've come!
6. Celebrate Success
Buy yourself a new pair of running shoes after you've run 3 miles without stopping! Or, after completing your sixth week of training, treat yourself to that sports watch you've been eyeing! Get a massage, take a long bubble bath, just be sure and celebrate those milestones you set for yourself! An important part of setting and achieving any ambitious goal is remembering to pause and celebrate successes.
7. Push past the lame excuses
It's raining. I'm too busy. I'm tired. All are seemingly good reasons to skip your workout. Ask yourself: What's my goal? If your goal is to stick to your plan and achieve the success that you envision for yourself, then it's important to find ways around the excuses and keep your eye on the finish line. Locate different running courses if you're bored. Run in the evening or before work, or during your lunch hour. Mix up your routine to escape boredom and burnout. Remember, work your plan and you will succeed!
8. Eat Drink Walk Jog
Nutrition and hydration are key elements of training. Keep hydrated with water and sports drinks. Never wait for thirst to prompt you to begin taking in fluids. By the time you're thirsty, you may already be experiencing the effects of dehydration, especially on hot and humid days. Also, carbohydrates are an important part of our training diet. According to "State of the Art Marathon Training" experts, up to 65 percent of calories could come from carbohydrates. Not sure? Ask your physician or consult a nutritionist.
9. Weight Loss
If weight loss is your goal, don't be surprised if you gain a few pounds after a couple of weeks of serious training. The weight should drop back down after that initial spike, provided your food intake hasn't increased.
10. The Finish Line
Your hard work has paid off and you're at the finish line! You identified your goal, stuck to your plan, made a couple of new friends along the way, dropped a few pounds and proved to yourself that you could do it! You did it! Congratulations!
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