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Running Marathon Triathlon - How To Begin Running, How To Run a Marathon, How To Train For A Triathlon
How to Begin Running
from wikiHow - The How to Manual That You Can EditIt is not very difficult to start a running program - even if you've never done any before or aren't very physically active at the moment. If you start off properly, you will quickly discover for yourself the mental and physical benefits of running. Here are some easy ways to ease into a routine.
Steps
- Plan to spend 20-30 minutes at a time three days each week. Space out the days to allow for recovery time between sessions. Anything more goes beyond fitness and into running for other purposes - something you may find yourself doing if bitten by the running bug.
- Obtain some good running shoes. Don't scrimp on price too much, but don't think you need a very expensive pair of ultra-runners at first. No beginning runner needs that kind of economic pressure on the road! If you're serious about this running thing, it's a good idea to have yourself fitted at a running store, as different shoes are designed for different types of feet. The right shoe for one person is the wrong shoe for another and will cause injury. A good running store can test you to make sure you get the right shoe (bring along a used pair so they can tell from the wear pattern as well). Your typical sporting goods store does not have the expertise to get you in the correct shoe.
- Stretch after a run. Although the benefits and/or drawbacks to stretching before a run are controversial, there is little argument about the benefits of stretching at the end of each workout. Stretch out each muscle group, holding each stretch for at least 15 - 20 seconds.
- Learn the basics of good running technique. Keep your arms at waist level, relax your hands and shoulders, and maintain good posture. Do NOT pump your arms across your chest. Avoid bouncing and try to land softly in order to reduce stress on your knees and other joints.
- Find your stride. Recent evidence has come to light that a toe-heel rather than a heel-toe strike is more efficient for running, especially for long distances. It also reduces stress and shock on your ankles and knees. Transitioning to a toe-strike can take time, however, as it requires muscles in your calves that have atrophied from heel-toe running. Do it slowly and always stretch after running.
- Breathe. Breathe naturally or focus on a breathing technique. Some argue that the best breathing technique is inhaling oxygen through the nose, fully expanding the lungs, and exhaling through a widely opened mouth. Your nose is a good filter for air, especially while running outdoors, which prevents you from accidentally swallowing bugs. Exhaling through your mouth allows your body to get rid of more carbon dioxide and heat with less effort.
- Enjoy yourself! Running is a great way to get fit or stay in shape while clearing your mind or taking time to think while your body goes through the natural, repetitive motions. Most who call themselves runners will agree that it's good for your body and your mind.
- Make running a habit. Follow this weekly schedule (from CoolRunning, see link below) 3-days-a-week for a 2-month period:
- Week 1: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
- Week 2: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
- Week 3: Brisk five-minute warm-up walk, then do two repetitions of the following:
- Jog 200 yards / 180 meters (or 90 seconds)
- Walk 200 yards / 180 meters (or 90 seconds)
- Jog 400 yards / 365 meters (or 3 minutes)
- Walk 400 yards / 365 meters (or 3 minutes)
- Week 4: Brisk 5 minute warm-up walk, then:
- Jog 1/4 mile / 400 meters (or 3 minutes)
- Walk 1/8 mile / 200 meters (or 90 seconds)
- Jog 1/2 mile / 800 meters (or 5 minutes)
- Walk 1/4 mile / 400 meters (or 2-1/2 minutes)
- Jog 1/4 mile / 400 meters (or 3 minutes)
- Walk 1/8 mile / 200 meters (or 90 seconds)
- Jog 1/2 mile / 800 meters (or 5 minutes)
- Week 5:
- Workout 1: Brisk 5 minute warm-up walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Workout 2: Brisk five-minute warm-up walk, then:
- Jog 3/4 mile / 1200 meters (or 8 minutes)
- Walk 1/2 mile (or 5 minutes)
- Jog 3/4 mile (or 8 minutes)
- Workout 3: Brisk five-minute warm-up walk, then jog two miles / 3200 meters (or 20 minutes) with no walking.
- Workout 1: Brisk 5 minute warm-up walk, then:
- Week 6:
- Workout 1: Brisk five-minute warm-up walk, then:
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 3/4 mile (or 8 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1/2 mile (or 5 minutes)
- Workout 2: Brisk five-minute warm-up walk, then:
- Jog 1 mile /1600 meters(or 10 minutes)
- Walk 1/4 mile (or 3 minutes)
- Jog 1 mile (or 10 minutes)
- Workout 3: Brisk five-minute warm-up walk, then jog 2-1/4 miles / 3600 meters (or 25 minutes) with no walking.
- Workout 1: Brisk five-minute warm-up walk, then:
- Week 7: Brisk five-minute warm-up walk, then jog 2.5 miles / 4000 meters (or 25 minutes).
- Week 8: Brisk five-minute warm-up walk, then jog 2.75 miles / 4400 meters (or 28 minutes).
- Week 9: Brisk five-minute warm-up walk, then jog 3 miles / 4800 meters (or 30 minutes).
Video
Tips
- If you are running in a straight line, get your goal in sight and mentally jog yourself there beforehand. Mentally develop a schedule about when you are going to begin and finish jogging/walking.
- See first set of mile/meter changes and apply to rest.
- Ease into your running program gradually. You can go from inactivity to running three miles (5 kilometers) on a regular basis in just two months. It's easy to get impatient, but don't skip ahead in the program, even if you are already physically fit or otherwise feel you can. Two months is not that long!
- Don't worry about speed at first. In fact, you should really run more slowly than you think you should. You're not running a race yet; you're increasing your fitness level. For now, focus on gradually decreasing the time or increasing the distance you run. The racing can come later, if you choose.
- Make sure you don't start off your runs too fast, and try to keep an even pace throughout. Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath.
- You can measure your running by distance or time. Either method is fine and the choice is simply a personal preference for measurement.
- Running with a partner or group increases your motivation to run. Especially at first, a "running buddy" can really help you make running a habit. Make sure you are working at the same fitness levels and agree on your running plan. When running with a group, try to keep pace with the others, accelerate when they do but only if you feel comfortable with it. Do not force yourself.
- Prevention is the best method of avoiding shin splints, which could otherwise delay your running routine for months while you recover. The problem is the imbalance in strength between your Calf and opposing muscle groups. Stretching the muscles once warm and strengthening them on off days can save you a lot of pain.
- If you%u2019re like most people, when you run, you exhale as your right foot hits the ground. This puts downward pressure on your liver (which lives on your right side), which then tugs at the diaphragm and creates a side stitch, according to The Doctors Book of Home Remedies for Men. The fix: Exhale as your left foot strikes the ground.
- For additional challenge, try running up and down hills. Gradually find slopes that are steeper. You can also run in loose sand or water (or both, at the beach); but don't run in large gravel because the risk of injury is high.
- If you want, try getting hold of a pedometer or other instrument that calculates your pace, miles etc. You'll find yourself much more committed to your goal if you can track your progress 100% of the way.
Warnings
- Always stretch after you run. Stretching your muscles will allow them to become stronger/faster. Also, by stretching after your run, you need not worry that you are stretching cold muscles. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up. So please warm up stretch then do your running then finish with stretching.
- Please consult a physician or other health-care professional before beginning any running program. This is most important if you are over 35, have bone or joint problems such as arthritis, or have risk factors for heart disease. Your body will thank you later for starting out at your healthiest.
- Don't feel pressured to continue faster than you're able. Repeat weeks and move ahead only when you feel you're ready.
- Don't skip the warm-up, and be sure to walk for a bit when you've finished, to allow your body time to cool down gradually.
- Always consume adequate amounts of fluids after, and during (if runs last more than 45 minutes or so) your runs, especially in the heat. If you feel at all thirsty, you are already dehydrated. Do not drink water 30-45 minutes before running, as this will give you cramps
- Be Smart. Carry some sort of ID and consider bringing a cell phone with you. An ID could be very important to you and a cell phone will help you communicate back to someone should you need help.
Things You'll Need
- Good, supportive, lightweight shoes.
- Clothes that you can run well in - get clothing that will help your skin breathe. Do not wear cotton! Cotton absorbs and retains moisture causing chafing and making clothing heavy feeling. Use a cotton/poly blend and/or look for clothing that gets rid of moisture.
- Pedometer (optional)
- Watch with timer (optional)
- Polarized sunglasses (optional)
- Baseball cap (optional)
- A good sports bra if you're a lady.
- A lightweight music player.
- A friend to run with, that will keep you motivated (optional)
- A treadmill for when winter hits and the roads/sidewalks get slippery.
Sources and Citations
- Evolution Running: Run Faster w/Fewer Injuries - One of the best DVDs available for those trying to run injury free and more efficiently
- Cool Running - An online resource for runners of all levels
- Calories burned by running at different speeds
- Marathon running training tips
- Assess Your Running Technique
- A magazine devoted to running
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Begin Running. All content on wikiHow can be shared under a Creative Commons license.
How to Run a Marathon
from wikiHow - The How to Manual That You Can EditRunning a marathon may seem impossible, but with the right training plan and attitude, even non-runners can work up to finishing all 26.25 miles!
Steps
- Achieve a base fitness level. If you can't run, walk, bike, or do some other aerobic activity for at least 30 minutes at a time, you should work up to this first before attempting a marathon.
- Get committed. Choosing which marathon you want to run is one of the best ways to do this. Not only do you turn your general plan (running a marathon) into a specific one (running the New York City Marathon on November 5th), but once you've invested the registration fee (typically between $40-$100) you have extra financial incentive to run it, too! Find a buddy to do it with. You'll motivate each other.
- Pick a training plan that suits you. This is possibly the most important step. Training plans range all the way from ones that ask you to run three days a week to ones that require seven days a week of training, and can begin with 2 and 3 mile or 10 mile runs. There are some good ones online; take the time to look around for one that suits your schedule and your fitness level.
- Stick with your training plan. It may seem monotonous to run day after day after day. You might not be able to fit in a run one day, or you might get sick or injured. It's fine to miss a day or shorten a run every once in a while, but the important thing is to get back out there as soon as you can. Marathon training is a long, slow process, but it's the only way to reach your goal.
- Enjoy your marathon. The last few miles will probably hurt, but if you're properly prepared the rest of the race should really be fun. Try to maintain a steady pace that seems on the slow side for at least the first half of the race, but feel free to pick it up during the second half if you're feeling good. Most courses have entertainment along the way and plenty of spectators to cheer you along. Take it all in- you've trained for this for months, this is your day!
Video
These tips, delivered by model and runner Nell McAndrew, can be applied to marathon running anywhere.Tips
- Marathon training takes time. Most training plans begin 18 weeks or so before the marathon itself; make sure to take this into account when you choose your marathon.
- Invest in a good pair of shoes (or two). A good pair of running shoes should cost you $50-$120 and will last about 300-500 miles. Go to a running specialty store and get fitted for shoes by an expert, if you can, before you start your training. Ideally, you can buy two pairs of shoes and rotate them every other day.
- If you're training like a marathoner, you should eat like one too. Carbs, protein, calcium, iron, and other vitamins are all essential for you to train like you need to. Cut out as much junk food as possible.
- Do as much research as you can. Every runner has his or her little tricks to make training easier, advice on nutrition, favorite training plans, etc. Try out as many as you can and see what works for you.
- It's also important to get proper nutrition during the marathon. This can come from sports drinks, gels, bananas or jelly beans. Sports drinks and gels often contain electrolytes which you should ensure you replace, especially during the first half of the race. Your body isn't designed to store more than 20 miles worth of calories, so you need to get some during the race (this is why many runners "hit the wall").
- Find out in advance what kind of drinks and food will be available on the course. You will probably need to bring your own gels, but the race will probably supply water and possibly sports drink.
- Consider joining a training group. Besides a great way to meet new people, having other people expecting you to train with them goes a long way in motivation.
- Get to the race early, and get in a porta-potty line right away. When you're done, get right back in line. This helps to keep you from having to stop once the race has already started.
- Be prepared for your body to do some strange things as it responds to the significant distance. Toenails will turn black, and other parts will chafe. Deal with these problems early on, and they won't be a concern on race day.
- This might only work for some certain people, but if you watch a film to inspire you i find that helps. For example, I watch Run, Fatboy, Run! quite often and i find that watching films such as these can make you commit mentally and work harder physically. But that's just me :). Try it!
Warnings
- Make sure to eat right! When you're asking your body to run 20-100 miles a week, poor nutrition can seriously hurt the quality of your running and make you constantly tired and sick.
- Alcohol can have a severe negative impact on your training. Many marathoners choose not to drink at all throughout their training, and it's not a good idea to overdrink a day or two before your long runs.
- Listen to your body. If you continually get sick or hurt, there's obviously something wrong. Even if you get advice from an Olympic marathoner about how to train, if you find yourself run down all the time, it's not for you.
- Work on your form - twenty, even fifteen miles into a run, your simple aches magnify into brutal man-rippers.
- You know smoking is bad, right?
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Run a Marathon. All content on wikiHow can be shared under a Creative Commons license.
How to Train for a Triathlon
from wikiHow - The How to Manual That You Can EditWith modest and regular effort, you can accomplish things you may never have dreamed of. The triathlon community is filled with a wide range of people, all of whom just get out there and 'do it.' The fact that we are all out to try something hard (what other sport has a 90 minute "sprint?") builds tremendous camaraderie and support. With some simple and proper preparation you too can be a triathlete.
Steps
- Train in each event. You are going to swim, ride and run. Therefore, each week, you should swim on day 1, ride on day 2, run on day 3, swim on day 4, ride on day 5 and run on day 6. Day 7 is off. (If you do swimming and biking on the same day, you can do training for each of the three stages three times a week, but make sure you always take that 7th day off!)
- Train in amounts that are proportionate to your distance races. Swimming often constitutes 10-20% of a race, biking often constitutes 40-50% of a race, and running often constitutes 20-30% of a race.
- Start off with a 15 minute work out for swimming and running. So, for swimming it is 15 minutes of swimming -- not 15minutes of being in the pool! For cycling, double this time, so start off with 30 minutes.
- Increase the time to 30 minutes for running and swimming as your stamina improves. Increase the cycling time to 60 minutes or more.
- Practice some %u2018brick%u2019 sessions about a month ahead of your event. A brick is where you do two disciplines back to back. The most important session is the 45-minute cycle ride followed by a 15- to 20-minute run. This gets you used to changing muscle groups.
- Consider joining a Masters swim program to become more proficient in the water. These programs generally accept all levels of skill in the water.
- Start with some sprint races (usually a ~700 meter swim, ~15 mile bike and a 5K run). You do not need to set a land-speed record, just use the races as a learning experience. You can use sprint races as a building block for longer races (international, half-ironman, and ironman), or you can choose to focus on sprint races. But you need to race to put all the training together.
- Train over the winter using a bike trainer - in the off-season, you can do a lot of long steady distance work that will build a strong network of capillaries in your legs that will serve you well in the summer during race season.
Video
Learn how to use "slow arm recovery," "quick catch" and "high swingers" to improve your swim stroke.Tips
- Have fun. The reason we do this is to have fun.
- Find two or three races in your area. The races help you stay focused on why you are training. Having just one race puts too much stress on the race. You will always have one race that didn't work out well. Having more than one in the season will help you stay happy about training. After all, this is fun!
- The longer you work at it the better you will get and the more you will enjoy it. A 4 month training period is good. You never know, you may just get hooked.
- Each sport has a form guide. For swimming, check out the "Total Immersion" technique. For biking, strive for excellent bike fit. For running, check out the Pose Technique. Links provided below.
- You might be able to do more in one or two sports. If you can, you should. For example, if you have been a strong bike rider, consider going out for a 40 or 50 minute "base" ride.
- Increase your time in each sport by 10% each week until you can do a 40 minute workout in each sport. On the fourth week, taper each workout by 25% from the previous week to give your body a chance to recover and to prevent injury.
- Build in a three or four week cycle. Add 10% over your base for week #2, 20% over base for week #3, then return to your base for a week #4. Then you start where you left off (20% over base) for week #5 and so on. The reference materials give a great amount of good information on cyclical training.
- Practice swimming in open water and U-turns on your bike.
- Carefully monitor your diet. You need whole grains, vegetables, fruits and lean meats. Stay away from processed foods! You want to carefully control any weight loss to a pound or two a week in order to maintain energy.
- As with all physical exercise programs, make sure you stay hydrated. Strive to drink AT LEAST eight 8-oz glasses of water a day. Pop doesn't count! It actually dehydrates you.
- Limber up before exercise. Stretch after exercise. Too many people try to stretch with cold muscles, which injures them. People also forgo the stretching when the muscles are warm. This leads to tight muscles and (you guessed it) injury.
- Listen to your body. If you are just too tired to get up in the morning, then take some time off.
- Did you get the point about having fun? This should be fun, so have fun!
- There is probably a triathlon club in your area. Google, check out USAT, look for a health club, YMCA, or sports store with a bulletin board.
- Challenge a friend to do a triathlon with you. This will keep you motivated, and will keep you safe when swimming, because the number 1 rule is "never swim alone".
- Practice your transitions before your first race. You need to be able to switch between swimming and biking quickly, and then be able to quickly dismount and rack your bike, so you can gear up and run. This can be extremely awkward if you have never practiced it before.
Warnings
- Do not start any fitness program without clearance from a doctor.
- Carefully stressing your body and then recovering fully is how you build endurance and strength. Going too hard, or not taking enough recovery time are classic newbie mistakes.
- Hydration is key. You need to drink on the bike (cause you can't in the water and won't want to during the run). Balance and moderation is necessary to avoid dehydration or hyponatremia.
Things You'll Need
- Unless you want to, there is no need to buy an expensive bike in the beginning. You can find plenty of used bikes on eBay and a lot of new road bikes (that can be converted to a tri-configuration with the addition of Aero bars) under $1,500.
- A basic wetsuit is a good investment if you live in colder climates. Many races will partner with shops that rent wetsuits. Wear one if the water is below 68 degrees Fahrenheit (20°C).
- You will need a good, lightweight pair of sneakers. It is best to visit a pro-shop and have your running gait analyzed (they video tape your legs and feet and play it back in slow motion).
Sources and Citations
- Excellent starter guide: "Triathlon 101" by John Mora. Link to Amazon.
- A How-To for us Age Groupers is "Triathloning for Ordinary Mortals" by Steve Jonas. Link to Amazon.
- A great reference is "The Triathlete's Training Bible" by Joel Friel. This is a book I use every season and get more and more out of it. Link to Amazon.
- Website: Triathlon Training is a premier triathlon training site. Beginners to Professionals, we've got you covered.
- Website: Total Immersion is a great way to learn how to swim easily and efficiently.
- Website: The Pose Technique teaches you how to run easily and efficiently.
- Website: Training For Your First Triathlon at BeginnerTriathlete.com
- Website: TriNewbies.com website is full of helpful guides
- Website: USA Triathlon sponsors many "age group" events
- Website: The US Olympic Team has a small article on getting started
- Another way to look at running is "Chi Running". This book by Danny and Katherine Dreyer is getting a lot of attention. Link to Amazon
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Train for a Triathlon. All content on wikiHow can be shared under a Creative Commons license.
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