Getting Started with Marathons – Absolute Beginner’s Preparation Guide
You have the all-clear from your doctor, got fitted with new running shoes and bought a new running kit. Now, when to get on the road and start pounding pavement? Not so fast. You need a plan.
Following a project for marathon training will help you reach your goal sooner, while avoiding injuries.
A Few Things to Keep in Mind Before You Start
Avoid running in the hottest parts of the day. If you are fitting in running around your job hours, then early in the morning, or in the evening will be the best times for you. You will want to avoid freezing weather, too. A gym membership or home treadmill will come in handy on very hot or very cold days.
Run when well hydrated. You don’t necessarily need to drink during your run at first, when you are doing shorter distances, but ensure that throughout the day you are keeping yourself hydrated.
See to it that you are eating a healthy diet, filled with nutritious foods. You will using up a lot of energy in your training, so you need to be eating enough to fuel your body.
Proper Running Form
1. Look ahead. Don’t stare at your feet (which can cause you to fall) but rather look out 10 to 20 feet ahead of you.
2. Land midfoot. This will reduce the stress on the calves and reduce shin pain.
3. Keep your feet pointed forward. Running with feet pointed inward or outward will lead to injuries.
4. Drop your hands. Beginners tend to hold their hands up at chest level. This will make you feel tired. Rather keep your arms at waist level at a 90 degree angle.
5. Don’t clench. When you are feeling tired your sore you may instinctively clench your hands. This will lead to tightness in the upper body. Relax your hands as if you were holding an egg.
6. Posture perfect. Keep your head up, back straight, shoulders level (and keep them relaxed, too).