Anyone have any good advice for a new marathon runner? I ran it last year and it took me 6 hours. Help!
205740
Some things that helped me\n\n1) run with a pace group.  most marathons hire pacers that help you run times anywhere between 3 hours and 5 1/2 hours. sign up to run with them, it really helps and you meet some nice people.\n\n2) train, train, train.  Get your long run in every week. you need at least 18 weeks to get ready for a marathon, so plan ahead.\n\n3) dont wear new shoes the day of the marathon. break them in at least a week first.\n\n4) dont wear cotton, you will chafe! \n\n5) if its cold the day of the run, wear an old long sleeve shirt over your running shirt.  after you warm up in the first couple miles, take it off and throw it on the side of the road.\n\n6) start carb loading at least three days before the run.  lots of rice and pasta.\n\n7) eat something about two hours before the run. I like oatmeal, something with lots of carbs.\n\n8) drink water at every water stop, even if you're not thirsty yet. drink gatorade or a sports drink if you sweat a lot.\n\n9) eat a carbo gel pack about one per hour while you run.  your body will need the energy, even if you dont feel tired yet.
168613
To stay motivated you should run with friends. Dont run on the same course over and over. Explore new places, make new runs. You may not feel like running at first but once you get started it is much easier to run. Try to enjoy your surroundings. To get in shape just go out and run. If you are doing distance races (1 mile/2mile/800 meter) you should run higher milage. Like five miles. If you are not in shape take it easy. For people just starting to run try 20 min. If you are experienced try 40 min or higher. Intervals on the track is a great way to build speed. which is very critical. Try doing a couple of 400's. For starters try 5-6. Then increase the amount when you feel u can. The point of a track workout is to get the heart rate up. For each 400 meter (1 lap) you should hit persistent times. Times should be all in the same range, laps should not be 70 sec. then 95 sec. Each lap should be at about the same time as the last on. You should have a five min. rest in between each 400. Time these and run them with friends. It will make it much more fun. Before the interval workout you should warm up for at least 10 min. You shouldnt have hard workouts everyday. This will lead to injury. After these hard runs, an easy longer milage (4-5 miles) is preferable. I am also in track.  Oh yeah and if you were able to go on the atkins diet, i wouldnt recommend it. You need carbs to energize yourself, especially if you do sports. Carbs are essential. I hope this info. is useful to you. Dont forget to stretch!
522228
I've been running for about 6 - 7 years, it really is one of the best ways to loose weight and keep fit, it also gives you a great feeling after you have recovered as if floods your brain with endorphins which are the 'feel good' hormones.\n\nI remember the first run i ever did, i ran about 100 yards and i was completley exhausted, and you will be too the first time, you might wanna try walking first, but if you do a short run, even if it's only a few minutes, run until you are worn out, then the next time you go for a run you'll find it just a little easier and will be able to go a little further, build it up slowly like this.\n\nIt took a long time to build up a decent run, but now a 5 - 10 kilometer run is easy and enjoyable, i'd recomend starting, oh and don't give a shit what you look like to other people.
343080
Well ... if you've been running for 6 months now, you probably know that there is no "average" pace for different types of runners. Personally I would be very unhappy with anything over 30 minutes, but I know some people who run frequently and would still be pleased to come in under 40.\n\nSo here's how to set your goal. First you have to figure out with some degree of accuracy what sort of shape you are in. While I suppose you could just go out and run your 5 miles hard, look at that time, and try to improve .... but it's hardly the only way to do so. You may know your mile time, or you may not but it's easy to find (eg. stopwatch+track). So if you now know how fast you can run a mile, running 5 miles can be roughly predicted from that time. If your mile is 6:00 minutes, expect around 6:50 pace for the 5. If you run a 7:00 miles, 8:00 would be about it. If you ran an 8 minute mile, expect around 9:10. Clearly there is room above, below, and between those times, so feel free to check out the link at the bottom.\n\nThen comes the fun part. Be honest with yourself here, or you'll find your goals are extremely disproportionate to what you can/can't do. Are you a sprinter? Are you truly a marathoner at heart? Is 5 miles the *perfect* distance for you? Or could the mile have been your true event, so the predicted time is far too fast? If you are better at the really short events, you can expect to see your 5 mile time drop of considerably .... many 200m runners would have loads of trouble in a 5mi race. Milers will see their times drop off considerably as well (a few seconds more than the given amount). For people who are best suited to a 5mi run, those estimates might be a bit too conservative. etc etc etc ...\n\n*note* I'm referring to what distance your body is most suited to running, not what you enjoy running most.\n\nThen, you have your immediate goal for what you can run at this very moment. If you're looking for a goal as you move forward with your training, it all comes down to how aggressive you want to be. Take some time off, and work away!\n\nGood luck mate, here's to good times!
559955
I always like to be under 48:00 on a 10K...this means I ran sub 8:00\nmiles.  Everyone is different.  Don't be discouraged no matter what your time.  Use that time as a barometer for your next race and try to beat it.  Keep track of your times and know your PR (personal record) for the various racing distances.  This gives you something to shoot for in each race.  Running a race and beating a PR is a terrific feeling.  You look at that watch and you feel like you won the race!!\n\nGood luck!!
424242
What's your current fitness level?\n\n\nSounds like you are pretty fit so a marathon shouldn’t be a problem! Congratulations on taking on the challenge!\n\nFirst off, The asthma shouldn’t be a problem, just be sure to keep it in check while training and during the race.  I have exercise induced asthma and run marathons, triathlons, and other forms of endurance events without a problem. Just keep your inhaler with you if you think you might need it.\n\nPick a marathon that’s at least three months away and start training!  Most of the major marathons have training plans that are easy to follow, but be careful to pick a plan aimed at your goals!  Don’t pick an advanced plan that has you running 80 mile per week!  Pick a modest plan that will have you running about 35-50 miles per week (on your big weeks)\n\nIf you pick one of the major marathons there are always training groups forming for the specific race, check out the running groups in your area and find out what’s going on, they are always eager to help people out, don’t be intimidated they are almost always great people! \n\nKeep up your strength training but only do it once or maybe twice per week, the strength will help you as you progress in your plan.\n\nSide effects will include, being tired, loosing weight and getting more toned!  You’ll probably have to change your diet a bit.  When you start hitting the 20mile training days you’ll need all the carbs you can get, don’t shy away from them!  \n\nWhen you loose your toe nails your shoes are usually a little small.  When you start hitting your big runs, your feet tend to swell and your toes hit the end of your shoe, they rub, turn black and fall out.  What fun!  Be sure to get big enough shoes and you won’t have the problem.\n\nGood luck!
531894
I would recommend interval running.  Start out at a pace you can comfortably maintain for, say, five minutes and then run as hard as you can for one minute, then carry on at your comfortable pace for 5, then beast it again for 1 minute etc etc...aim to do this every other run.  Your 'other' run should concentrate on endurance so run a set distance at a steady pace and watch your times reduce....hope this makes sense...it's hard to explain in type
421018
people are idiots. start off slow. if u can only do a lap do it as fast as u can and take a break. watever u do dont give up. it takes about two weeks to get into a rythym and start liking it. a good motivator is to run with someone that already runs. build up slowly and try to ignore little aches and pains. if it is severe injuries go ot the doctors and take a little break off
251021
Im a guy 16, i run a 2:05 for the 800, and a 4:49 for the mile. to break 2:31 u probably wana run a lil fast for ur 1st lap, that will make up for the time you lose for being tired. For instant to run a 2:05 i ran a 60 second 1st lap, then a 65 second last lap. for a 2:30, try maybe a 1:12 or a 72 for ur 1st lap, then 77 second lap or 1:17. and that is 2:29 :-) good luck! (and kick like its your last race! \n;-)
352737
You usually have to work up to the distance, though I suppose (not meaning to be discouraging) that some people - especially those who have been active with similar physical activities can do that the first time they try.\n\nI started running routinely at age 13 (though have alot of natural ability - always won the 600 yard run in grade school for the President's Physical Fitness Award) because I went out for track (actually wanted to play baseball, but didn't make the 7th-9th grade team as a 7th grader, so ran the mile on the track team instead and never looked back). That is what got me running as a teen and I went further and faster as I trained. I did not end up being spectacular, but it is a habit that is still with me to this day - went out for a brisk mile & a half today. I mention this so you know that though I don't break records I know quite a bit about running doing it to keep in shape for 30 years.\n\nI suggest to do what comes natural. I.e., don't be concerned about how you breathe, because your body will take in air as you need it. Good form can help breathing by making air go in & out of the chest easier - but good form is usually what is comfortable. I also suggest to resist the temptation to sacrifice a good stride to get that 30 minutes in. If you stride naturally and at a brisk pace (though it can be comfortable rather than punishing), you won't injure yourself as you may holding back and thus putting stress in the wrong places. The body was made to run fast! So work up to 30 minutes at a good pace - it may take awhile, but you'll get there if you want it.\n\nYou'll probably start getting shin splints at some point. That is okay, but take it easy if you do then start back again. You don't want a stress fracture though. It is not good to run *too much* when the body is still developing alot - 30-60 minutes is fine.
71745
I wish. The longest run I've ever gone on was about 5 miles. I've probably hiked around 30 miles in a day a couple times. Not too exciting. I want to be able to run a marathon in the next three years.
656676
Good for you on your decision to get back to running!  First piece of advice, don't try to run at your old pace.  Slow down!  Start with walking.  Mix in slow running intervals.  Gradually increase the running intervals as you regain your fitness.  Work your way up to running for a full 30 minutes or 3 miles (whichever you prefer--a time or distance).  After you've mastered the whole run, then you can work on either improving your speed or increasing your distance.\n\nTo avoid injury:  buy good running shoes for your feet and the way that you run.  Warm up.  Stretch.  Don't try to do too much too fast.  Cool down at the end.  Increase mileage by a maximum of 10% each week.  Work on speed and distance separately.  Take at least one full rest day each week.  It's probably good to start with running every other day until you get back in the habit.
414269
Okay you have a whole year ahead of you.\nLets start with the pyramid: 1.Building endurance/strength.\nUsually I say run based on time, but if you are training for a marathon, you want base your runs on a weekly mile basis. Starting at fifty-sixty miles a week is okay(below average) but that should be where you start.\nCould winters(Nov-Dec) getting a lot of snow. Stick to training just with the bare limits, as in run outside only on good days, get to a gym otherwise. Use this time to work more on your oxygen in-take, and your abs. Remember form is a key essential, for it will effect your stomach.\nNext on the pyramid: The Ladder(Jan). Time to really transition your body, prepare it for the training you will have ahead of you. Already gone through tough ab workouts and perfecting the stomach. So now you can do training that involves more of the stomach, like eating and running, running then coming home to a quick meal, also now you should start getting urself use to eating specific meals, water intake, and all those little details that will effect you in the long run. The Ladder time is to focus on you(find out about your body) as to how you should train, eat, stretch, and run, you will know what you will have to do to improve to better times.\nNext step: Hell(Feb-May) for the next four months you should go through hills, building your miles up. Doing these miles on hills in higher altitude, that way it will help your lungs(once again oxygen intake) keep it simple with exercise of other parts of the body(as in weights if you do them, ab workouts, swimming). The key here is to never push yourself 100% in anything. Do it at a safe 70-75% ratio.\nNext pyramid step: Speed! Rocky Speed!(Jun-July) Miles are up, feeling strong, but are you that fast. Time to find out if all that work has come to do you good. Your body should be well ready for anything u throw at it(BRING IT ON!!!) I know ur probably impatient by now...these timed speed drills start with just doing 100m sprints, 100m cool and easy, and work urself all the way up to one mile. Then just do mile run times. Find out ur weakness, then find out about your race.\nNext step: Qualify(Aug) Find out before hand, do a race(doesn't have to be a marathon, training marathon - 18 miles...around there) and work from that. See what your times are, see where you had your problems. Did you push too hard on a hill, you didn't stick with that guy when he pushed and now u r three minutes behind him! Use it to focus as to where u will be in a big race, its always crowded, so try to relax and remember you've done ur work - you are ready.\nFinal step: Showtime(Sep-Oct) september u should be running three times a day if possible. Run in the morning, in the afternoon, at night. Run a half-hour to an hour each run. If you can't then save them for days off, and work more on your speed combined with your pace. Just how long you can manage this pace. Yeah Boston is famous for the heartbreak hill. You ain't scared, you're gonna show the hill whos boss. Time to start running with some friends and get the bravery in your heart. Whenever ur down in the race rub your heart(where ur wings are) and become the brave runner u always wanted to be. Time to find spots on the boston course where you will pick up - slow down. Obviously run the course to be ready for this.\nThen...October....show time.
133130
I did my first half marathon after a season of cross country.  We never did a run longer than about 8 miles that season yet I felt great during the half marathon.  With the cross country team I ran an average of five days a week from anywhere between 4 and 8 miles.  Sometimes we'd have a race on Saturday or I'd run a 5k or 10k on the weekends on my own.  If you're not going for a speed or time, just have fun with your training and be sure to run 5-6 days a week.  It also helps to split up the race in your head as you're running.  A half marathon is 13.1 miles... that's approximately 2 10ks.  Get through the first 5k, then the next 5k and then you only have a 10k left!  I don't know if that helps... it works for me though.
52202
well you should first pay alot of attention to your form, some pointers; run on the balls of your feet, not the heals, the whole way in the 400 ( i never ran the 800 so i cant give you advise there)if you cant do that you nee to work at it. you want your knees high ad arms pumping close to your side( the faster your arms can go the faster your legs can go) you want to barely touch when you run  this will help you decrease friction and keep your legs moving faster. keep your back straight and head up. next you want to focus on training you are a middle distance sprinter so it doesnt make sense to train like a marathoner or cross country runner, sprinters and distance runners physiologicaly utilize different energy systems int the body, (fast gycloysis vs oxidative phosphorilation) so train for the event doing sprints of the time you want to complete the event typicaly for your age maybe 50- 60 seconds and rest for 2-3 minutes ( rest meens light jog or walk never stop bad for your body) and do repititions and sets at these intervals. also some weight training will help you gain speed but at your age you should keep the weight at a comfortable level 12-15 reps 1-2 sets. next eat right ket a well balance of nutrients, carbs, protein and fat, dont skip meals. and get plenty of rest and sleep at night good luck! and talk to your doctor and coach about before you do any of these recomendations
54096
Runners World often has good training plans. I also really like Marathon Guide. If the 1/2 is still several months off would be the ideal situation. You need to be putting in one to two long runs a week until you build up to about 14 miles. Running 5-6 days a week is ideal. You should do one day a week of speed work to help your overall time. Sorry to be vague but without specifics like how far away, how much you are training, it is hard to advise.
13637
marathon, its 26.2 miles