Mental preparation for Marathons

Mental preparation:

As you prepare for the marathon it is important you maintain a positive attitude. Always believe you will be able to finish the race, you can do this by mentally visualizing yourself in the race and crossing the finish line.

Running is never easy for anyone so make sure your training is challenging enough: run hills and do speed work so that you can get used to the feeling of running under stress.

Have 100% confidence on your ability to run and finish a marathon. And the only way you can have absolute confidence is to got out and train, train and train hard. Lastly keep yourself healthy and have a positive attitude the week before the race.

Cheers, stay positive and keep running!

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How to Breathe When Running

How to Breathe When Running (2 min video)
http://ow.ly/63RXh
 
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Marathon Running Tips

How to build endurance

How to build endurance (2 min video)
~ http://ow.ly/63RFV ~

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Marathon Running Tips

Running Mechanics

Learn how to run! Great video on Running Mechanics:

Cheers and keep running!

Marathon Running Tips

Increase Your Speed on the treadmill

• Raise the incline. Hills help to target your thighs, calves, and booty, so pump up the incline and you’ll notice a difference in your lower body. Doing hill work will also help prevent shin splints.
• Incorporate walking lunges. Slow down the speed, take wider steps, and do walking lunges to tone your tush and legs.
• Let go of the handles and pump you arms. Using your arms while running not only tones your biceps, triceps, and shoulders, but since you’re balancing without holding on, you’ll also tone your core.

Cheers and keep running!

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Burn More Calories on the treadmill

Do sprinting intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of intervals. By alternating between running a few minutes at a moderate pace and throwing in sprinting bursts, you’ll end up burning more calories, building your endurance, and becoming a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat.

Gradually increase your speed throughout your workout. You definitely don’t want to start your run at a seven mile per hour (mph) pace since you need to give your body a chance to warm up. Start out with a brisk walk (four mph) and every five to 10 minutes, give your speed a little push, until you’re running at a five to eight mph pace.

Run longer. It’s good to mix up the type of running workouts you do, so on days that you’re not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you’ll burn 295 calories. Forty-five minutes burns 443 calories, and even longer, an hour-long run burns 591 calories.

Cheers and keep running!

http://marathonrunningtips.com/

Burn more calories on the treadmill

• Raise the incline. Hills help to target your thighs, calves, and booty, so pump up the incline and you’ll notice a difference in your lower body. Doing hill work will also help prevent shin splints.
• Incorporate walking lunges. Slow down the speed, take wider steps, and do walking lunges to tone your tush and legs.
• Let go of the handles and pump you arms. Using your arms while running not only tones your biceps, triceps, and shoulders, but since you’re balancing without holding on, you’ll also tone your core.

Cheers and keep running!

http://marathonrunningtips.com/

New Loops

Run in New Areas

One of the easiest fixes for getting stuck as a beginner or veteran runner is to change up where you run or the loop that you do.  If every time you run you head out for the same loop it’s so monotonous.  You mentally note down every little checkpoint and the run drags on.  Not to mention, you get stuck doing that loop and you don’t push yourself into a longer run.  Head into the woods and hit some trails or just get lost on some new streets you’ve never ventured into.  Don’t get too carried away, but if I set out without a plan I seem to be more captivated and less focused on where I am and just that I’m moving.

Cheers and keep running!

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Benefits of Barefoot running

Barefoot running

Running barefoot is an amazing way to work on your running form.  When you run barefoot, your foot no longer has a gigantic cushion underneath and you are forced to run much lighter on your feet.  You’ll find yourself up on the balls of your feet, feeling out each step and taking shorter, quicker strides.  Head to a local field or turf, but obviously be very careful of what might be lying underfoot.  Jog around the field, run back and forth, enjoy the natural feeling of running barefoot and try to learn from it the next time you strap on your shoes.

Cheers and keep running!

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Mileage!

The secret to finishing or completing a marathon is mileage. Go out there and clock as many miles or kilometres per week. The mileage should be logged for a continuous period of at least 3 months.

Ask any fast marathoner how much they run and you are sure to get something like, upward of 120 km a week. Some log even more, and I am not talking about elites either, just your average Joe who can run marathons in less than three hours.

Unfortunately, we cannot just adapt that theory and start running 100 plus miles a week. You can start small say 20km then progress from 20km to 35, 50, 60, 70 km etc.

So, if you have been asking how do I complete a marathon? Go out and log those miles!

Cheers and keep running!

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How to Eat & Drink During a Marathon

Nice short video on how to hydrate and power your body during a marathon:

http://bit.ly/pacYJW

Cheers and keep running!

Marathon Running Tips

Calf Aches and Running and Jogging Exercises

Avoid calf aches with Proper stretching before and after your jog or running:

http://bit.ly/phzUbh

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Marathon Running Tips

Why Runners Don't Feel Pain ~ http://bit.ly/nu3cNq ~

How the effect of endorphins can reduce the feeling of pain during a race:

http://bit.ly/nu3cNq

Cheers and keep running!

Marathon Running Tips

Pre-Running Exercises

Four basic and very important pre-running stretching exercises:

http://bit.ly/pXwEro

Cheers and keep running!

Marathon Running Tips

Advantages & Disadvantages of Running as Exercise

Whether you're an indoor or outdoor runner, you should read this!

http://bit.ly/pyEdZ9

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Marathon Running Tips

Training Mistakes - Wearing the wrong stuff

Wearing the wrong stuff

Why It’s Bad: From shoes to socks, shorts and shirts, your gear can have a major impact on your performance. You know you can’t stick with worn-out gear, trusty as it may be. And trying something new on race day, like a new pair of shoes, for instance, isn’t a good idea either. It could cause blisters and painful toenails that will keep you from running. Shoes that don’t fit right can also amplify problems in the later stages of the race.

The Fix: The key is to practice wearing all your racing apparel on long runs so you’re comfortable for your marathon, and aim to strike a balance between old and new. For instance, shoes should be broken in enough to feel comfortable without altering your mechanics, but not so old that they don’t provide support. Rule of thumb: Change your shoes at least every 300-500 miles. Change your socks while you’re at it, as this can also impact your performance and injury potential.

Cheers and keep running!

http://marathonrunningtips.com/

Training Mistakes - Running out of time to train

Running out of time to train

Why It’s Bad: If you get winded taking the stairs, don’t sign up for a marathon for two months from now thinking it will force you to train really hard. It’s great to motivate yourself with a tangible goal, but an unrealistic timeframe will lead to injury or disappointment.

The Fix: If you’re healthy and fit enough to do a half marathon, then you’ll need about another two to three months of solid training to get to the finish line for a full marathon. If you can barely manage a mile, give yourself 12 to 18 months. Also, if you’ve never run a 5K, 10K, or half marathon, consider starting with a shorter race first and work your way up.

Cheers and keep running!

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Training Mistakes - Running out of fuel

Running out of fuel

Why It’s Bad: When your body runs low on energy during your run, your speed suffers, the run feels harder, your mechanics break down and performance dips. And it’s not just about your pre-race meal. If you’re not eating enough carbohydrate in general, then it won’t make a difference what you eat right before your training.

The Fix: If you run longer than an hour, consume about 30-60 g of carbs an hour (energy bars or sport gels usually pull the trick). As for your diet on a whole, match your overall carbohydrate intake with the amount of training you’re doing, and eat more calories as you move from a foundation phase of training to higher intensities.

Cheers and keep running!

http://marathonrunningtips.com/

Training Mistakes - Forgetting to hydrate

Forgetting to hydrate

Why It’s Bad: Many of us go for a run without drinking any fluid beforehand. “Problem is, when your body becomes dehydrated, even just a little bit, this can cause your pace to drop off and your mechanics to break down,” says Amanda Carlson, director of Performance Nutrition at Athletes’ Performance.

The Fix: Weigh yourself before and after different types of training so you know how much fluid you tend to lose. This will help you gauge how much to drink. A good starting point: Take 4-6 sips (about 4-6 ounces) of fluid every 15-20 minutes, and rehydrate with 16-20 oz of fluid for every pound lost during your training. You don’t want to weigh more than when you started, but you want to avoid dehydration. 

Cheers and keep running... and keep those fluids in mind!

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Exercises to Do Before Running

http://bit.ly/qSIaJA

Cheers and keep running!

Marathon Running Tips

Running Mistakes - Increasing mileage all the way up until race day

Increasing mileage all the way up until race day

Why It’s Bad: A marathon is one test you can’t cram for. You actually want to reduce the volume of your training for a short time leading up to the race. Known as tapering, this resting period will reduce your risk for injury and help you perform your absolute best when it matters most.

The Fix: Focus on cross training, nutrition and recovery during tapering to stay as fresh as possible.

Cheers and keep running!

http://marathonrunningtips.com/

Training Mistakes - Ignoring rest

Ignoring rest

Why It’s Bad: Not paying attention to rest and regeneration, including sleep, massage and nutrition, isn’t unique to runners. “It’s a common mistake for everyone,” says Falsone. The goal of regeneration is to help your body bounce back stronger the next day and stay fresh.

The Fix: Treat your training days and recovery days the same—that is, they’re both equally important in helping you reach your goals. Even five minutes of foam rolling and five minutes of stretching can go a long way in reducing injury risk and maximizing performance.

Cheers and keep running!

http://marathonrunningtips.com/

Training Mistakes - Not paying attention to technique

Not paying attention to technique

Why It’s Bad: Most runners don’t know their mechanics are bad even when they’re experiencing pain. Yet pain, especially in the quadriceps, calves or lower back, is a red flag that something is awry with your form. Feel fine? You can still refine your technique to boost performance.

The Fix: Run tall with your chest up, shoulders back and feet beneath your hips (not way out in front of you). Avoid striking the ground with your heel by pulling your toes up toward your shins as you run. Also, try running with a faster stride rate—your feet should hit the ground about 170-180 times a minute.

Cheers and keep running!

http://marathonrunningtips.com/

Training mistakes - Not following a training plan

Not following a training plan

Why It’s Bad: This is a common problem, especially for recreational runners. If your training isn’t planned and progressive, you’ll usually train at the same intensity and distance all the time. This can lead to over-training, poor performance or injury. It’s also one reason many runners hit a wall three-quarters through the race.

The Fix: Adopt a program, and not just any one-size-fits-all plan. Make sure it’s tailored to your fitness level, starting slow and building up. Visit the Adidas miCoach Plan section and select the program that best describes your current ability level. Pick the Run a Race: Marathon category if this is your first or second marathon, or pick the Finish Faster: Marathon category if you’re looking to improve on your time.

Cheers and keep running!

http://marathonrunningtips.com/

Training mistakes - Lifting too little

Lifting too little

Why It’s Bad: Muscles have a few jobs. One is to help absorb shock. If you lack muscle and strength, the impact of pounding the pavement goes straight to your joints. But many runners worry that weights will make them slow and bulky. The truth: The wrong exercises and a poor diet make you bulky; a proper training program will make you stronger and more flexible so you’ll run more efficiently.

The Fix: Full-body resistance training, including moves that refine your running mechanics.

Cheers and keep running!

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While running, wear'em big!

Wear good & big running shoes: Buy running shoes that are slightly longer and wider than your feet. When you run, your feet expand, and they need the space. So, be nice to your feet, if you want to run well.

Cheers and keep running... with good & big shoes!

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While running, lace it up!

Lace it up: Make sure your shoes laces are double knotted. While running long distances, laces often get un-tied, so make sure you double knot them. Further, the loose ends of your laces can be inserted in &  around your shoes, to avoid them ever coming in the way.

Cheers and keep running... laced up!

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While running, hydrate x 3!

Hydrate. Hydrate. Hydrate: Water is the lifeline of any process in your body. So, when it starts running low, it diverts water to only the important processes, and physical work (in this case, running) is not as important as digestion, blood flow, etc. So, less than optimum hydration will affect your performance, besides increasing the risk of muscle cramps. So, at all times be completely hydrated.

Cheers and keep running!

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While running, keep it loose...

Keep it loose: Don’t clench your fists too tightly while running. Keep it like a cupped hand, as if you were holding an egg in each palm, that you don’t intend to crush. It will help keep your body relaxed, and improve performance.

Cheers and keep running!

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While running, relax your muscles...

Relax your muscles: Keep your jaw loose, keep your shoulders down and occasionally shake out your hands and arms to stay relaxed. While running, your body goes under stress, so its natural for your jaw to tighten up, for your shoulders to scrunch up, and other such stress reactions.
So, consciously keep the stress out of your body, and see yourself improve running form, and run faster & efficiently.

Cheers and keep running!

http://marathonrunningtips.com/

Training mistakes - Running too much

Running too much

Why It’s Bad: While it might sound odd to run less as a means of running farther and faster, most runners lack balance in their training. “Runners like to run, then run more,” says Sue Falsone, director of Performance Physical Therapy for Athletes’ Performance. When your workout becomes one-dimensional, your injury risk spikes.

The Fix: Cross training—varying your methods of exercise with activities like swimming and biking. Stay off your feet at least two days a week—one day off in which you focus solely on recovery (stretching, yoga, massage, foam roll, etc.) and another day or two on the bike or in the pool.

Cheers and keep running!

Marathon Running Tips

What is Cross-training?

Cross-training:

Activities such as swimming and cycling that are used to increase conditioning and injury prevention for running or as a means of adding variety to a workout schedule.

Cheers and keep running!

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Running stamina

Running stamina is very important in running. Running stamina is the ability to maintain running without fatigue. The key to building running stamina is making your body strong. It is only when your whole body is strong can you become a better and more efficient runner.

When it comes to running stamina you have to go out there and run, run and run more. Unfortunately, there are no shortcuts to this — it really is a case of getting out there and running as much as possible.

Cheers and keep running!

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