Training For A Marathon In 5 Steps

While many people may feel that distance running is not for them

, anyone can achieve the goal of running a marathon if they find the motivation and determination to train themselves. Training is not just physical, it starts in your mind, flows to the heart and comes out through action.

The first step to running a marathon is finding a marathon to run in. This seems like a no brainer, but it could be the very thing to give someone the motivation they need to get up off the couch and strap on their running shoes. Many marathons support charitable organizations, finding a race that supports a cause you can get into can fuel the fire needed to complete the race. There are many online resources that are dedicated to helping individuals get involved in a marathon that is raising funds or awareness for many different causes from cancer research to disaster relief projects.

Plan to give yourself 6-7 months to physically prepare for the race. This will give your body enough time to adjust to changes in your activity and build endurance for the big event. After selecting your first event it's time to train. Here are 5 comprehensive steps to training for a marathon.

Step 1: Gather Your Tools

Having the proper equipment will make all the difference in the world. Invest in a good quality pair of running shoes designed for distance running. Joining a support group, finding a couch, or having a family member or friend join you or keep you accountable can also be helpful. Find a simple way to log your progress and your mileage.

Step 2: Diet

Becoming a runner doesn't require any crazy off the wall dieting, but rather become educated on what the body needs to be properly fueled. Find good nutritious sources of carbohydrates and proteins to get the most good energy out of your food. Stay hydrated, drinking 1-2 quarts of water a day. As you increase your level of physical activity your muscles will need plenty of water and nutritious foods to help them build and repair as you work out and gain strength.

Step 3: Run

Not all cardiovascular exercises are created equal, and that at home workout DVD can't replace running.... outside. If you are limited to outdoor access running on a treadmill can suffice as long as the incline of the machine is set. Your current level of physical fitness will determine the distance you should begin at. Try and set a reasonable starting goal that you are able to accomplish with effort. Trainers recommend running a minimum of 3 times a week to build cardiovascular strength. Increase your mileage slowly only increasing a maximum of 10% each week. As you train your muscles will need time to break down and repair themselves in order to build strength. Increasing gradually gives your body time to do this.

Step 4: Cross Training

On the days that you are not running adding cross training, like biking or swimming, can help not only break up your routine but give your body a more complete work out.

Step 5: Gather Fans

Include family, friends or co workers in your plans, having people to cheer you on as you train and on the day of your marathon will inspire and keep up determination. Who knows, they may even join you.

by: Jordan McPelt

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