CONTACT US

[contact-form-7 id=”16240″ title=”Contact us”]

Top

Blog

marathon training

Marathon Training Tips for Running Your First Marathon

Tips for Running Your First Marathon

 

If you are running a marathon for the first time, you probably aren’t quite sure what to expect. No doubt, you want to do well and prove to yourself that you can do this. To help you out, here are three tips you’ll definitely want to remember.

Rehearse the Run

One important tip you can use when running your first marathon is to rehearse the run. If you can, try to run on the actual course of the race. This will give you a good idea of what the site really is like and you’ll find out how to get there. Also, really pay attention to the last half mile of the running course, since this will be a very important part of the race.

Start at the Back

When you are running a marathon for the first time, it’s a good idea to line up at the back of the pack. If you get too close to the front, you’ll end up slowing down people that are faster runners. It’s a good idea to start out slow and have a great time for this marathon, so start out near the back of the pack for good results.

Don’t Train the Day Before

Let yourself have a break before the marathon. Don’t even train the day before you are going to run the first marathon. You aren’t going to lose your conditioning by skipping a day. You’ll allow your body to recover and be better ready for the marathon.

 

Important Safety Tips to Use When Training for a Marathon

When you’re running out there while training for a marathon, safety is going to be very important. You share the road with other runners and with non-runners, which means everyone needs to be kept safe. Here are a few important safety tips that you need to use when you are training for a marathon.

If you’re running outdoors, it’s better to avoid wearing headphones. You need to tune into your body while running and you need to be able to hear other people, cars, or even dogs. It’s also a good idea to run against traffic if you are running on the road. Try to make eye contact with drivers so they really see you.

When you run in a group, make sure that you are running single file. You don’t have the right of way unless you’re crossing with the light at a crosswalk. Don’t expect people to give you the right of way.

It’s a good idea to tell someone you are going out running. Also, tell them how long you plan to be gone and the route you are going to take. Make sure you have your ID with you as well as an emergency phone number. If running at night, go with light colored clothing. Reflective clothing is even better if you have it. Vary your route too. This way no one can count on you always being in a specific place every day.

 

marathon training plan

 

Marathon Training when your Sick?

Just when you’ve been training for several months and you’re feeling great, you end up waking up and feeling horribly sick. Maybe you were planning to get out there and do a few miles, but should you really keep training when you are feeling sick?

Taking one day off to try to feel better is a great idea. However, many runners don’t want to take the time off. Before you decide to hit the ground running while you are sick, there are a few things you should consider.

First, you need to decide where you are feeling the symptoms. Are all the symptoms above the neck, such as a running nose, sore throat, or sneezing? If so, it is probably okay to go ahead and run. In fact, it may even make you feel better. Just make sure you don’t overdo it and stop if you feel worse.

If your symptoms are below your neck, such as vomiting, swollen glands, coughing, muscle aches, fevers, diarrhea, sweats, or chills, then you may be dealing with a virus. You don’t want to go running at this point because it will dehydrate you. If you dehydrate yourself while dealing with a virus, it will only make you feel sicker.

Take a few days off and work on feeling better. Then you can get back on track, starting slowly so you don’t overdo it. Sure, you don’t want to lose training time, but you don’t want to make yourself sicker either.

 

Benefits of Massage for Marathon Runners

If you’re a marathon runner, you may want to consider giving massage a try. You have more than 600 muscles within the body and the muscles can definitely complain as you are training for a marathon for months. To help out all your muscles that are definitely complaining when training, why not try getting a sports massage done. Various other forms of body massage are available, but sports massage is one of the best options for runners that are trying to train for a marathon. Here are just a few of the benefits you can enjoy when you try massages for runners.

First, you’ll find that massage helps to increase the blood and oxygen getting to your tissues. This helps the muscles to repair the tiny tears that often occur when you are running on a regular basis. Another big benefit of sports massage for runners is that it can help to free the scar tissue up, which helps to loosen any restriction of stiffness in the muscle.

Getting a sports massage when training for a marathon can also help you recover faster from all the stress that occurs when you run long distance. When you recover faster, you’ll be able to better train at high levels without a problem. Even flexibility is improved with massage, which helps you to improve the length of your strides when running. Last, relaxation is promoted by these massages, which can have great benefits mentally and physically as you train.

 

Marathon Training – Factors That Cause Injuries to Occur

Injuries occur at some point in time to almost every runner that is training for a marathon. In many cases, internal or biomechanical factors end up causing these injuries. However, there are environmental and external factors that can end up causing an injury as well. Here is a look at some of the factors that can cause an injury to occur.

First, let’s take a look at the biomechanical or internal factors that can cause an injury when you are running long distance for marathon training. First, the way your foot lands can end up causing a problem. Also, muscle imbalances can end up causing an injury, such as tight calve muscles or weak shins. Any imbalance of your structure, such as a leg that is a bit shorter than the over may end up causing injuries. Imbalances in flexibility and strength on each side of the body can even contribute to injuries as well.

Environmental and external factors can also end up causing you to deal with running injuries. One of these factors is overtraining. If you start overtraining too often, an injury may occur. The type of shoes you wear can also end up causing injury to you when running. The type of runs you do and the surface that you are running on can cause injuries, as can weather conditions.

Try to eliminate these factors if possible. This way you work to prevent injuries before they happen so you can continue training without a problem.

 

tips for running your first marathon

 

Marathon Training – That Belly Pain You Feel

Many runners that train for marathons end up dealing with pain in their belly when they are running. They are often known as runner’s trots. This usually happens because the blood in the body is going to your muscles and the heart instead of going to the GI tract, which can stop gastrointestinal function at the time. Blood sugar can drop and you can get dehydrated, which can also contribute to this problem. This pain crops up when you run and then you may deal with diarrhea.

The good news is that you can avoid this problem. Simply avoiding certain foods and drinks can help you to avoid the runner’s trots. This means you need to avoid milk products, alcohol, caffeine, fructose, carbonated drinks, and sugar substitutes before running. Also, eating the right foods pre-run can help as well. Try eating cooked oats, some toast, and bananas before you run. This will help to prevent the problem with diarrhea and should also help to eliminate that pain you feel in your stomach when training.

However, sometimes what you think is belly pain could be a side stitch. Side stitches usually occur because of running too fast, eating right before running, dehydrating, or breathing the wrong way. Make sure you breathe right, avoid eating too close to running, and try massaging out the stitch as well if it’s really a stitch you are dealing with.

 

Factors That Cause Injuries to Occur

Injuries occur at some point in time to almost every runner that is training for a marathon. In many cases, internal or biomechanical factors end up causing these injuries. However, there are environmental and external factors that can end up causing an injury as well. Here is a look at some of the factors that can cause an injury to occur.

First, let’s take a look at the biomechanical or internal factors that can cause an injury when you are running long distance for marathon training. First, the way your foot lands can end up causing a problem. Also, muscle imbalances can end up causing an injury, such as tight calve muscles or weak shins. Any imbalance of your structure, such as a leg that is a bit shorter than the over may end up causing injuries. Imbalances in flexibility and strength on each side of the body can even contribute to injuries as well.

Environmental and external factors can also end up causing you to deal with running injuries. One of these factors is overtraining. If you start overtraining too often, an injury may occur. The type of shoes you wear can also end up causing injury to you when running. The type of runs you do and the surface that you are running on can cause injuries, as can weather conditions.

Try to eliminate these factors if possible. This way you work to prevent injuries before they happen so you can continue training without a problem.

Share