Marathon Running: An Arm Chair Guide Full of 100 Tips to Running a Marathon

Arm Chair Guides

Published by:
Arm Chair Guides at Smashwords

Copyright (c) 2011 by Arm Chair Guides

Smashwords Edition Licence Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person you share it with. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy.

Visit the Arm Chair Guides site at:
www.ArmChairGuides.com/MarathonRunning

Overview

Marathon running, as we know it today, traces its roots thousands of years ago from a Greek soldier some time in 490 B.C. With the aim of announcing to the people that the Greek army defeated the Persians, he ran about 40 kilometers from the small village of Marathon to Athens.

Nowadays, marathon running is a very popular sport. Many of the marathons are held for a significant social or environmental cause. People from all walks of life run because they enjoy it, they want to be in good shape, and most importantly, they want to help a certain cause.

Running is a great form of exercise to become physically and psychologically fit. Physically, running improves your general health. It strengthens your muscles and bones, and prevents some diseases like stroke and breast cancer. Psychologically, it increases your self-confidence and self-esteem. It also increases your happiness level, and trains you to be more focused and determined.

Marathon running may seem to be a difficult sport. But with proper training, anyone can enjoy the benefits of running.

Here are some helpful tips for marathon running. Learn the proper ways of training for the race, the right attitude during the race day, and the proper ways to recover from the race.

Why read when you can run?

The first step in running a marathon is really research. When you find out as much as you can about what to do and how to do it before taking the first physical step, then you are better prepared to run as best as you can. Basic knowledge can help novice runners avoid pitfalls, injuries and mistakes they can make from sheer ignorance.

Reading this right now? Great first step!

Assess your current level of running.

What do you want to achieve? Then check out the different training programs available. Once you know where you are, where you want to go, and the different paths to get to your destination, you can decide on the training program best for you.

Take the time to ask yourself the real reason why you want to run the marathon.

The same thing that has driven you to join the marathon and endure the training will also help you finish the race. You will always go back to this reason whenever you feel like giving up.

Get your family on board!

Let them know what you’re doing and why you want to do it. You’ll be spending time away from family to train so they need to understand why.

Are you afraid of declaring your goal and not achieving it? Fear keeps many runners from sharing their goal with their friends, family, or co-workers. But such a fear can be a powerful motivator to give you that extra little push. And who knows? Instead of the worst-case scenario your imagination is conjuring up, you may end up with a support system.

Get a running buddy or more.

Company makes long runs easier and more pleasurable, speeding up the time. You can try joining a running club or a charity team.

Get your body in shape before you start serious marathon training.

Start with low impact exercises like biking or aerobics for 30 minutes. This may help build your endurance necessary to withstand the strength used in long period of running. Having a trimmed body capable of enduring comfortable exercise is a sign that you’re ready for the big run.

Endurance is key.

Training for this activity involves running about 52,400 foot strikes. Before you start off with your training, get into the habit of running at least five miles per week on pavement. It will serve as a mini-marathon training session.

Start your training for the marathon several months before the race.

In case you get muscle injury during training, your body will have enough time to recover.

The right pair of shoes goes a long way.

With relatively lightweight shoes that provide good support—matched with the usual socks—you’re all set to go! If you’re using shoes you do not regularly train with, make sure to give them a test run at marathon pace at least once for 10 miles. If you develop blisters, get sore feet, or the shoes bother you in any way, get another pair.

On the other hand, if you like the shoes after using them several times, buy an extra pair or two as alternates. This not only allows shoes to dry out between runs, but ensures you have the support you need during training and throughout the marathon itself.

Wear tight-fitting sportswear.

The simple action of legs rubbing together when we walk or run can seem so ordinary, a first-time marathon runner may not realize how the friction can cause chafing that can be painful and uncomfortable. To prevent this, you can either wear tight-fitting sportswear (to keep skin from directly rubbing together) or apply lubricant to your inner thighs. Try both and see which method works better for you.

To "hat" or not to "hat?"

Check the weather. The wrong hat on a warm, sunny day could mean excessive body heat—heat that would otherwise escape through your head if it weren’t covered so snugly (unless the hat in question is Dri-FIT or something similar that lets heat escape).

On the other hand, a cold day below 40 degrees calls for warmer running gear. A hat or baseball cap would be great. Gloves can also be handy--pun intended--on windy days.

Dress for the right temperature.

Sweatshirts or long sleeve t-shirts can be layered with a short sleeve t-shirt underneath for cold weather. You can have a windbreaker jacket as your top layer and on really cold days (20 degrees and below), add a scarf. Jogging pants or nylon warm-up pants generally keep legs nice and warm.

Prevent yourself from injuries while training and during the race.

Most injuries can be avoided. Protect and support your feet with the right shoes and socks. Ideally, replace your shoes every four months of continuous training or after 400 miles of running.

Protect your feet from blisters and other skin problems related to running.

Check for the antibacterial and anti-chafing cream or ointment appropriate for your skin.

Run smaller races while training for the marathon.

Marathon is a long-distance running event with an official distance of 42.195 kilometers. Running 5k or 10k while training will help you get used to crowds and navigating water stations. You may also try the energy drinks and gels that suit your taste and your body.

Apply cross-training method during your marathon training.

Combine different exercises that focus on various parts of the body or certain muscle groups. You can either swim or bike once a week during your marathon training. This will improve the overall performance of your body.

Maintain your focus.

Life is full of surprises. And along with the good comes the bad, even the worst circumstances. Missing a run because of an emergency, a mild injury or other unforeseen situations will dampen your spirit. Always be positive and keep your eye on the price.

Have the end in mind.

Visualization is a habit practiced by highly successful athletes. Imagine yourself running the course on race day every day before you sleep at night and before you get up in the morning. See yourself crossing the finish line and feel good about it.

Set the right goals.

Aim to simply reach the finish line if you are a first-time runner. Do not push yourself too hard by setting a finish time. Overdoing things might only lead to injury.