Want To Run Your First Marathon?

Hey! I started running marathon because I am kind of a person who enjoys accomplishment and fighting against myself. I ran a couple of 10 K marathon first and can you imagine the thrill I felt when I turned the difficult course and a sense of accomplishment at the end?

Continuous practice is required to prepare for the run. I was gradually increasing the running distance and started by walking, then ran and also sprinted. I lost weight and my little bothered knee got better with every day running. When I listen to music while running, I can think straight and also relieve stress!

 

To Enjoy Marathon 100 Times

Marathon is usually divided into a fun run course (5-10 Km), half course (13.11 miles), and full course (26.219 miles). Each course can be prepared below.

Preparation

Choose non-slip running shoes which comfortably wrap your heels when you wear running socks. Wear comfortable loose clothing because you will sweat a lot. You could catch a cold when you wear wet clothes more than 20 minutes even in summer. Don’t wear the knee or wrist band because it interferes with blood circulation and range of motion.

Stretch lightly to warm up your body about 10 to 15 minutes before the run. After completing the run, walk a little while and stretch to cool down. Drink water before a run and you will feel less thirsty. On marathon day, taking about 500 ml (about 17 oz) water is recommended before the run. During marathon, drink about 100 to 200 ml every 15 to 30 minutes.

Under 10 Km

The health checkup is a must for the person who have not run at all! The preparation will be different for different individuals depending on smoking, drinking habit, body weight, and obesity. Beginner’s mistake is blindly following the momentum of other people. Don’t pay attention on the short term goal of reaching a certain level fast. It is important to run continuously more than twice a week for several months.

A 10 Km run is not a short distance for a beginner. Some people are born runners. If not, it will be a lot easier when you have a person to teach the basics. When you master the basics, running is an exercise you can go faster without pain. Decide the intensity and frequency of the running after your checkup. Start the training with a plan to participate in the event at least 6 months later. If you are smoking, obese or have a high blood pressure, you should regularly consult with a coach. Always don’t run until you are overly short breath.

1st Month: 20 min walk – light warm up – 40 min walk or 20 min walk & 20 min run, twice a week

2nd month: 10 min walk – 10 min run – light warn up – 30 to 50 min walk and run (a little faster than walk) alternate, twice a week or more

3rd month: 5 min walk – 10 min run – light warm up – 3 to 5 repeat of 10 min run and 1 min walk, 3 times a week

4th – 6th month: 5 min walk – 10 min run – light warm up – 30 to 50 min run, 3 times a week

Half Course

If your goal is a half course marathon, you can continue the 10 Km program for a year. If you are trying it only once in your lifetime, it is possible with a 2 month training of a 15 Km run every week. When you run about 2 hours without a break, it is important to train to prevent knee injuries and blisters at soles. Running repeats the same motion for a long time and can give a lot of stress on your body. You can be fine until 15 Km but suddenly have knee pains or a blister at 16 Km.

Gradual intensity increasing is needed for a smooth finish and after running rest and shoes choice are important. Avoid shoes with too much cushion and high heels. Hard shoes may be better for a certain foot shape. A low heel shoes will prevent ankle twist for overweight people.

Full Course

A full course marathon requires a long preparation. You need at least 2 year of running experience to enjoy it. Because marathon gives a lot of stress on all your joints however slowly you run, you need to train at least for two years. You can lose several years in injuries with a premature participation. Continue the 10 Km program for 6 months, and then practice running for 20 km or 2 hours without a break every other week.

When you build up confidence with one year running and don’t worry about injuries, you can set a training plan to participate a marathon one year later. There is, however, no need to think a tremendous plan. Just think a marathon is a battle with yourself and gradually increase the distance at the every other week long running.

Starting at least six months before the marathon, you should set the long running plan and increase the distance 3 to 5 km (2 to 3 miles) every other week. Try a 35 to 40 Km run about 3 weeks before the marathon. While running 2 to 4 hours without a break, record when you get exhausted and when you need to eat if needed. However, avoid eating too much after the run!

Why Marathon?

Marathon is a total body workout and can prevent cardiovascular diseases like high blood pressure and atherosclerosis. It is a high calorie activity to lose weight and can correct waist and spine positions. Especially if you keep running for more than 30 minutes, you can feel the euphoria of runner’s high. However, you should not blindly start it. Consult with your doctor or trainer before start running if you have medical conditions.