“If you will it, it is no Dream”
-Theodor Herzl.
I’ve finished my first marathon a year ago. Since then I’ve continued to triathlon and training for the Ironman triathlon, but along the way I have found myself encouraging others to run and to stay fit. “Sharing is caring”, so here are my top 10 facts about running, getting fit and marathon training:
Visiting & consulting with a doctor is a must. If you haven’t done any endurance training before — be sure to check with your doctor before. Blood test, Ergometry, EKG — all of those are standard procedures. Not only it can save you from unnecessary injures, but it can also help you in training. Proof.
“ I haven’t had any injures” — no marathoner has ever said. Unfortunately, they happen. Some may be caused by overtraining, some by simply falling. Most common injures and prevention.
Proper running form and technique is a thing. Yes, I mean it. Besting your technique — landing your feet, breathing, moving arms can be learned by anyone. It’s a skill that is hard to learn online, so just look for a running coach or group. Most probably, someone you know have been running for a long time and can help you. http://www.usafmarathon.com/natural-running-form/
Not all shoes are the same.Falling for ads or buying same shoes as Eliud Kipchoge or Mo Farah wear is a bad idea. Finding right shoe will take time. Sports doctors or shop with treadmill and camera behind it is a definitely good start. Great guide and research.
Run in the morning.For the most of us — it’s the hardest part. Think of your body as a locomotive or steam engine. It takes tremendous amounts of energy to start, but then you need only to add small amount of coal to maintain speed. Running in the morning improves your cardiorespiratory system. A study by European Heart Journal.
Diet, not fasting. I was overweight. Above 30% body fat. There is no diet that works for everybody. The rule of thumb says: “Pick one diet that works for you and stick to it”. Do not fast, your body needs energy to run. Great intro by NYTimes.
Core strength. You are going to need your back, arms and even neck for running, especially if you are planning to run a marathon. Blogpost on runkeeper.
Plan your recovery. Muscles grow when your sleep and rest. Overtraining leads to unwanted results like injures. Post run recovery tips.
Fun fact: many triathletes consider running as a hardest part. Not only because it’s last part (after swimming and cycling), but also because heart rate reached during run is higher than during cycling or swimming.
Mental strength is the key. Stop when you are done, not when you are tired.
And enjoy it.
🏃♂️🏃♀️
