| Running is one of the most natural movements | | | | value (white bread, frozen dinners and the like), |
| your body can perform; why not speed it up for | | | | etc. Consume alcohol in moderation. |
| a cause or to drop some major pounds? It's a | | | | There's no need to go on some crazy, militaristic, |
| great work out for your body and a wonderful | | | | and ridiculously structured diet just load up on the |
| way to clear your mind. But, before you get up | | | | good stuff, stay away from the bad, and have a |
| and running be sure to clear it with your physician. | | | | little treat once in a while to keep up the morale. |
| Now that we've gotten that little warning out of | | | | When training the most important thing I can |
| the way it's time to get moving Speedy Gonzales! | | | | stress is: |
| There are tons of different types of marathons | | | | Don't Beat Yourself up for Slippage! |
| out there to participate in; some are for a cause | | | | No one expects you to be an Olympic runner so |
| while others for other are just for fun, some are | | | | there is no need to hold yourself to those high |
| long while others are short (relatively); some are | | | | standards. You should definitely try your hardest |
| on flat roads while others include steep hills and | | | | to stick to your marathon plan but if you fall off |
| winding road, get the picture? When choosing a | | | | the horse (i.e.: eat that doughnut) just get back on |
| run to participate in the best advice is to start | | | | and keep riding. Don't let a minor slippage be the |
| small. If you are a beginner you shouldn't try to | | | | nail in the coffin of your marathon dream. The |
| complete a 20k that will only leave you | | | | best boost in confidence, when getting into |
| overexerted and discouraged. Your goal of your | | | | marathon running is having a positive first |
| first marathon is to get out there, see what it's all | | | | experience, this will help you to move up in the |
| about, figure out if you like it and hopefully finish. | | | | marathon ranks and graduate to longer and more |
| The best marathon for a Newbie to start out | | | | advance runs. |
| with is a 5 -10k race, approximately 3-6 miles. | | | | Now that we've gotten you psyched and ready |
| Here is a list of the top 10 best marathons | | | | to run keep these Do's and Don'ts in mind when |
| around the US for Beginners: | | | | preparing for your marathon: |
| Source: Runners' World magazine | | | | Do take a relaxed run the day before to get |
| 1) Walt Disney World Marathon, Orlando, Florida | | | | your body into marathon mode about 2-3 miles |
| 2) Motorola Marathon, Austin, Texas | | | | should be good. |
| 3) Avenue of the Giants Marathon, Bayside, | | | | Don't over exert yourself days before the race. |
| California | | | | Do take a relaxed run the day before to get |
| 4) Grandma's Marathon, Duluth, Minnesota | | | | your body into marathon mode a 1 ½ miles |
| 5) Portland Marathon, Portland, Oregon | | | | will be good enough. Don't over exert yourself. |
| 6) Twin Cities Marathon, St. Paul, Minnesota | | | | Don't forget to stay hydrated! |
| 7) La Salle Bank Chicago Marathon, Chicago | | | | Don't fanatically over hydrate. This can cause |
| 8) Royal Victoria Marathon, Victoria, British | | | | stomach cramps. |
| Columbia | | | | Do fuel your body through proper nutrition. Eat |
| 9) Marine Corps Marathon, Washington, D.C. | | | | some protein and carbs the night before. |
| 10) Honolulu Marathon, Honolulu, Hawaii | | | | Do reserve your energy for the big day. |
| Before you take the first step to run make sure | | | | Do lube up! Rub Vaseline between your thighs, |
| you have the proper footwear, a pair that is | | | | under arms and on toes to avoid chafing. |
| supportive and cushions your stomps on the | | | | Don't bolt across the starting line like a bullet. Stay |
| concrete that can come down with tons of force | | | | at a steady pace that is comfortable for you to |
| that can lead to injury. Also, make sure to wear | | | | increase your chances of completing. |
| breathable loose fitting clothes to minimize chafing | | | | Don't wear new gear. The day of the race isn't |
| and so your body can regulate its temperature | | | | the right day to break in new gear wear only the |
| with minimal interference. When you get your | | | | tried and true. |
| gear its time to break it in; practicing your form is | | | | This may sound a little gross but, Don't shower |
| the greatest way to do that. Perfecting your | | | | the day of your marathon. Showering will remove |
| form will minimize serious injury and help you | | | | your body natural oils that aid in your body's |
| reach your optimum running level. Follow the link | | | | temperature regulation. a |
| at the end of this article to find a link to watch | | | | Sweet! You've got all the info you need to start |
| this must see video to learn how to run properly: | | | | training but before you can call yourself a |
| When you get comfortable with running it's time | | | | Marathon Running Newbie you'll need to learn |
| to choose the marathon that's at least 7-8 | | | | some of the lingo. |
| months away that you wish to participate in to | | | | Lingo List |
| make sure you have ample time to train. You'll | | | | Tempo Run = running at about 20 seconds slower |
| have enough time to get excited, become | | | | than you average running time to practice keeping |
| discouraged, eat a doughnut, feel guilty, regain | | | | your race pace on long runs. |
| confidence, commit to an exercise/diet regiment, | | | | Cross Training = doing a workout other than |
| strengthen lung capacity, increase endurance, and | | | | running such as swimming or cycling to build |
| build muscle strength. Whew, I'm breaking a | | | | different muscle groups. |
| sweat already! Click the link at the end of the | | | | Maintenance Run = shorter runs taken between |
| article to find a great link to a workout regiment | | | | long runs to maintain endurance. |
| for beginner marathoners. There's also a nutrition | | | | Wall = (a.k.a. hitting the wall) being so tired you |
| calculator for a free balanced marathon diet for | | | | can't go on. |
| your body: | | | | Walk Break = breaking up a long run into intervals |
| After you have figured out your ideal balance of | | | | by walking for a short time |
| nutrition the rest is pretty simple: | | | | Tapering = resting your body be for the big day |
| The Good Stuff: raw veggies, fruit, lean protein, | | | | Now that you know all you need to know about |
| fish, whole wheat, etc and if you like protein | | | | training and preparing for a marathon its time to |
| shakes go for the whey and soy proteins instead | | | | get out and start running...today looks like a good |
| of the animal proteins. | | | | day! |
| The Bad Stuff: fast food, saturated fats, over | | | | Keep it Movin' Newbie! |
| processed/life less foods that contain no nutritional | | | | |