How to train for your first marathon – Part 3: Resting Properly

One thing we all forget when trying to train for a long race, especially the marathon, is that our bodies need time to recover. It is easy to think that continuing with daily long workouts is the best thing, you must remember that overworking and overuse can leader to injuries. They can take you out of commission. And then there is no race.

So, it is most important to keep a steady schedule. Maybe five days a week. Finish off the week with one long workout on the 6th day. Also make sure that long workout is only as long as you can handle. If you are only up to a 10-mile run as your long workout for a single week, then don’t push it farther than that. As soon as you feel that your legs are giving out, then it is time to cool down.

After all of that, day 7 should be a good day to rest. Take the day off from your serious workout. A good reason why this should be either Saturday or Sunday is because this could be a day when you can sleep in. When you wake up you are able to stretch out any sore or tight muscles from the day before. And you can simply take it easy.

By taking it easy, you get to kick back with the family and watch movies. Take care of the chores around the house. Quite simply, relax. That is most easily done on the weekend when you don’t have to work.

Additionally, when you find that your training has become overwhelming and too demanding, even an extra day of rest may be necessary at times. Especially when you have started to increase the length of those long runs once a week.

Note that all of this will be a longer process based on where you are starting. You will have to allow yourself the proper amount of rest as well if you are starting farther back in the process. If you are not able to run very far at one time when you first start training, it is going to take a greater amount of recovery for your muscles.

So, all in all, the most important thing here is to consider the proper amount of rest for your needs. You need to recover from one week to the next. This rest is a great deal of replenishment that can help maintain the energy needed for training.

We will continue on the next step with the fuel needed for training. Nice to see you!

How to train for your first marathon – Part 3: Resting Properly

One thing we all forget when trying to train for a long race, especially the marathon, is that our bodies need time to recover. It is easy to think that continuing with daily long workouts is the best thing, you must remember that overworking and overuse can leader to injuries. They can take you out of commission. And then there is no race.

So, it is most important to keep a steady schedule. Maybe five days a week. Finish off the week with one long workout on the 6th day. Also make sure that long workout is only as long as you can handle. If you are only up to a 10-mile run as your long workout for a single week, then don’t push it farther than that. As soon as you feel that your legs are giving out, then it is time to cool down.

After all of that, day 7 should be a good day to rest. Take the day off from your serious workout. A good reason why this should be either Saturday or Sunday is because this could be a day when you can sleep in. When you wake up you are able to stretch out any sore or tight muscles from the day before. And you can simply take it easy.

By taking it easy, you get to kick back with the family and watch movies. Take care of the chores around the house. Quite simply, relax. That is most easily done on the weekend when you don’t have to work.

Additionally, when you find that your training has become overwhelming and too demanding, even an extra day of rest may be necessary at times. Especially when you have started to increase the length of those long runs once a week.

Note that all of this will be a longer process based on where you are starting. You will have to allow yourself the proper amount of rest as well if you are starting farther back in the process. If you are not able to run very far at one time when you first start training, it is going to take a greater amount of recovery for your muscles.

So, all in all, the most important thing here is to consider the proper amount of rest for your needs. You need to recover from one week to the next. This rest is a great deal of replenishment that can help maintain the energy needed for training.

We will continue on the next step with the fuel needed for training. Nice to see you!

Continue Training for your first marathon – part 2

Okay, so we have already discussed the topic of getting out there and getting started. It can be a challenge, and it is even harder to make sure that you keep it up every day.

One of the hardest things to do is continue with those needed 30 minutes of exercise every day. And the most important thing to do is to keep it up consistently. That is the only way that it will start to get easier over time.

Now, there is no need to rush outside and start running as fast as you can, and constantly running sprints. Even if you need to keep up a slow and steady pace for a couple of miles, and then walk for a little while to regain your breath and strength, then you can work on your endurance by doing that for as long as possible.

Once you have started keeping up a regular schedule of getting outside and getting moving on a daily basis, you can integrate at least one day of a longer workout each week. That will help increase your endurance a lot.

However, you should also remember that with the long day you add into your workout schedule adds the need for a day of rest for your muscles and joints. This is best the day after that longest workout you have every week. Make sure that you stretch every day, and try to work in some strengthening exercise like weights a few times a week as well.

One of the most important things to remember is that a marathon is 26.2 miles, and it takes a long time to make it to that level of endurance. So, you need to get started with your workout schedule.

This initial schedule may not even have you up to the point of being in shape for training for the first few months, so don’t be discouraged if the heat, humidity, and other weather issues make it tough to run for a long period at a time, it will get easier.

Again, the most important thing is to get started and keep going! It’ll get easier for you before you know it.

Another option to jam while you’re running!

Classic Rock for Running

Okay, I have to admit that one of my favorite things about running is the ability to get out of the house, away from the computer (I work at home) and just enjoy the fresh air with my headphones and some of my favorite music.

Recently, I have started using my Amazon Prime account to access some music that I love, whether it is playlists that they already have assigned for running, or some of my own favorite artists.

Interestingly enough, this is one just so. I am a HUGE classic rock fan, and there are so many songs that I would love to search around for to develop a playlist of my own. BUT, I happened upon this one that was already created.

If you are a fan as much as I am, take a look! Jam while you run…enjoy that time you are out pounding the pavement!

How to train for your first marathon – Are you ready to start?

Okay… so the world (or at least the U.S.) is in a crazy place right now. And it may be hard to consider launching that training schedule for your first marathon. BUT… have you always wanted to do it? Has it been a personal goal?

IF SO… then, now more than ever! I will admit likely as much as the rest of you that our national news (and likely your hometown, just like mine) is just plain depressing right now. Given the minimal time we are supposed to be out in public places, with friends and family, out at the bar, and other places, then we are headed to the perfect weather for outdoor training.

Now, I know that most gyms only require masks when you are moving around through the building and not when you are working out. But, it may not be the safest time to have someone climbing on that treadmill only two down from you when they have plenty of other options around the cardio area.

You think it may just be safer and healthier to work with the outdoor air to get started on that training? Hey, think of it this way: You will have to run the race outside, so go ahead and get started with that practice outside.

It doesn’t have to be the most demanding workout to start. If you have never run, or you are getting started again after a long break, just get moving. We’ll keep working on this schedule in the near future!

Importance of strength and flexibility with running

Right now is a good time to think about the additional workouts to help improve your running capabilities. You may live in a very busy neighborhood or rely on your gym to run during these steamy summer days. And we know that running with a mask on in those close proximities is just difficult for breathing.

So, there is much more to do right there at home to help keep in shape and remain well-prepared to continue running when it is easier to access some of those locations. I know that there are certain workouts that I do myself here inside the house, like my elliptical machine, a step, some weights, yoga, running in place, and more.

Some of the best workouts that help with breathing, strength, flexibility, and endurance include the long yoga workouts available right there on various TV apps. You have the ability to strengthen every part of your body, especially the strong core that can help with the overall speed and endurance that you need when taking on races. Yoga also helps greatly with controlling your breathing, with surprisingly enough can improve your long-time endurance running outside. I know that I was able to benefit from starting with this when I needed to get back into shape after not running for a while.

And flexibility is incredibly important. I know that I even forget about this after years of being a runner. However, when days have gone by and I think I continue working out every day very well…all of a sudden one morning my back is in a complete knot. Or my hamstrings or thighs. So, it is likely helpful to take on some of those yoga workouts at least a couple of times a week to make sure that you take on a balance of all these parts of your body so that everything is equally in shape!

Can You Keep Running During these Troubled Times?

Well, I have to say that going to the gym during these days of COVID-19 and a pandemic that requires wearing a mask in many location is quite challenging.

Additionally, (at least here in my hometown) trying to run outside almost any time of day is simply tortuously hot!

So, where can you go from here without the need to spend hundreds of dollars on a treadmill for your own home? Especially if you won’t need it in the future.

Well, you may have easy access to your location to get outside early in the morning or toward sunset when the temperature is down at least a little. Unfortunately, temperature is not the only challenge, considering the issue of humidity and air quality during this period of the summer. So, you may need to find a way to work out right there in your own home.

I have found over time that running in place inside can still help with the need to get my cardio going for at least a little while. There are also MANY yoga poses that can help build runners’ strength as well. One of the most common is the plank, building your core strength that is additionally helpful with your endurance as well. Some additional strength exercises include:

  1. Russian Twist
  2. Scorpion
  3. Back Extension
  4. Squat
  5. Overhead Press
  6. Forward Lunges
  7. Shoulder Presses

With these there are still many more strength exercises available, sometimes through the use of weights and other times with the use of your body weight for resistance. No matter what, you can keep up your workouts on a daily basis and not let this pandemic and time away from society push you out of shape!

 

 

 

Ever thought about a vacation running through a beautiful tropical island? Check it out…

Run in Run

  If you have any love for international trail runs, then this is a film for you! Tropical landscapes and beautiful trails all throughout Reunion Island are part of this story of the best trail-runners and their journey through this incredible spot. I must admit that I would love the chance to take a vacation to this beautiful area and run through these forests and beaches all across this volcanic island. Take a look, and add it to your video list! Why not? We all have extra time at home right now!

Need a runner’s log? Take a look at this one!

The Complete Runner’s Day-By-Day Log 2020 Calendar

  Okay, so you my already haave your training schedule for 2020 planned out, but this is a highly recommended one that you could look for when it is time to start planning for next year! This January through December running log and calendar features spiral-bound pages and includes tips, quotes, full-color photographs, lots of space for recording times, miles, and notes, and Marty Jerome’s insightful monthly essays.

There is nothing better than planning your year of training in preparation for all those wonderful races that will be coming up next year after we have hopefully recovered from this horrible pandemic that has us locked up inside!

Do you push yourself to the limit? Could you face the limitless trails of these runners?

Born to Run

The astonishing national bestseller and hugely entertaining story that completely changed the way we run.

An epic adventure that began with one simple question: Why does my foot hurt?
 
Isolated by Mexico’s deadly Copper Canyons, the blissful Tarahumara Indians have honed the ability to run hundreds of miles without rest or injury. In a riveting narrative, award-winning journalist and often-injured runner Christopher McDougall sets out to discover their secrets. In the process, he takes his readers from science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultra-runners are pushing their bodies to the limit, and, finally, to a climactic race in the Copper Canyons that pits America’s best ultra-runners against the tribe. McDougall’s incredible story will not only engage your mind but inspire your body when you realize that you, indeed all of us, were born to run.