Train for a marathon

Race, Marathon, Runners, Athletes

All of us know that cardio activities, like running, are fantastic for your health. Getting into a running routine will improve your well-being on numerous levels, both physically and mentally. The best thing to do would be to set a goal and then put together a running plan.

Even in case you don’t currently run at all, it can take as little as 6 months to train for these races. Most cities have 5K races on a regular basis, and they generally support good causes. Or, simply make it your goal to run 3.1 miles in 6 months. So, set your sites on a goal, and then follow this simple, 6-week training plan.

Week 1

Workout

Start simply by choosing four days to run, or walk, 0.5 miles. If you choose to walk, do so at as fast a rate as you are comfortable with.

Strength-Building

You should also plan to perform two days of light strength-building. Strength-building is extremely important when training for a race because it builds the muscles needed for continual running. You do not have to lift heavy weights and bulk up. The weight of your own body or, light, free weights, will be more than enough. You can do this in the comfort of your own home with free weights or a yoga mat, or, if you have access to a gym, use their machinery.

Diet

During this first week it is a good idea to also start adding healthy foods into your diet and this gives you energy as you run. Avoid greasy and heavy foods that can make you feel exhausted and drain your energy. Foods, like fruits, nuts, and vegetables are great for high nutrition energy.

Week 2

Workout

Now that you’ve made it through your first week, up your mileage to 1 mile, three or four times weekly. Try to run the whole way if you can, even if it’s at a very slow pace.

Strength-Building

Continue to strength-build double this week. Yoga is a excellent strength building activity as it is a complete body workout that many overlook. It’s also a great workout for runners, because it stretches the muscles out that tend to get tight, as you build your running distance.

Diet

Continue to incorporate healthy foods into your diet. Definitely eat when you are hungry, but remember that running one mile just burns 100 calories, so snack wisely.

Week 3

Workout

Add another half mile to your run. You’re up to 1.5 miles today!

Strength-Building

Continue to strength-build twice a week. You may want to add core exercises, such as planking, or sit-ups.

Diet

Continue to incorporate healthy foods to your diet. Make sure to drink plenty of water before and after you workout.

Week 4

Workout

Just three short weeks ago you couldn’t run at all. You can now boost your mileage to 2 miles, three times each week.

Strength-Building

Continue to strength-build twice a week. Attempt to board for 45 seconds.

Diet

Think about making good tasting post-workout smoothies. All you need is frozen fruit, a liquid, such as fruit juice, or milk, and your good to go. Also consider adding greens into your smoothie, like spinach, or kale – they are jam-packed with anti-oxidants.

Week 5

Workout

Almost there! Boost your mileage up to 2.5 mph. Now that you are going longer distances make certain to stretch very well before, and after, each exercise.

Strength-Building

Continue to strength-build twice a week. Try to plank for 60 seconds.

Diet

Try to replace them by drinking organic coconut water, which is high in potassium. Potassium is an essential electrolyte for runners.

Week 6

Workout

Now you’re ready for the final leg of your practice. You are up to 3 miles this week! Try to run 3 times this week, providing yourself a break day and two strength-building days.

Strength-Building

Diet

Continue to eat healthful foods. A day, or two, until the race, make sure that you don’t eat anything too heavy, or out-of-the-ordinary. You don’t want to have to deal with an upset stomach on race day.

Week 6+

Hopefully, after finishing your 6 weeks of instruction, you feel great, both inside and out. Running can truly be transformative. Don’t stop at 5K. Or, if you’re feeling more ambitious, you may set your goals higher and begin to train for a 10K (6.2 miles) and, possibly even a Half Marathon (13.1 miles). Just continue to increase your mileage and pay attention to your runner’s diet and you’ll reach your next goal in no time!

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