how do i become a marathon runer?

Question

what type of diet? how many miles should i run for training/? rite now im in good shape, but i want to be a marathon runner. tell me everything

Answer 1

That's a big subject. There are all sorts of books on the subject. Jeff Galloway has written some, I believe. Take a look around and see if there's one you like.

Most encourage runners to slowly increase their miles over the course of several weeks, to the point where you do more than 20 miles a couple of weeks before the race. Then, you taper down in the days leading up to the race.

Answer 2

one million. Make a dedication to coach no less than 4 days every week. Alternate among longer and shorter runs. two. After at least 3 months of base paintings, averaging 3 hours a week jogging, begin following this weekly time table or conclude it with out leisure days: * Day one million - Tempo run. Warm up 10 mins. Run quickly for 20 mins (eighty% attempt), settle down 10 mins. * Day two - Rest day * Day three - Easy 30 minute run * Day four - forty/20s. Warm up 10 mins, 12 cycles of Sprint forty seconds, jog 20 seconds. Cool down 10 mins. * Day five - Rest day * Day 6 - Long run. Start slowly and run conversational speed for forty-ninety mins. It is handy to have a jogging pal or buddy/partner/child inclined to toodle alongside on a motorbike. * Day 7 - Rest day. three. Try difficult your self as soon as each and every 2 weeks or so with this procedure: * Find a regional monitor (one million/four mile) or flat floor (one million/four mile) to run on. * Stretch and do a mild hot up (e.g. 25 leaping jacks or a mild jog). * Do a one million/four mile dash adopted by way of a one million/four mile jog. Do the dash & jog activities for no less than two miles. * Beat your possess time. Once you may have your preliminary time, you don't desire to move under it. At least preserve an traditional time. * Do a groovy down. After each and every run, you don't desire to only give up jogging. Walk the run off until your middle fee is mild. Then stretch. four. Increasing your higher frame force by way of lifting weights is a well solution to construct velocity to run quicker. The diminish again and shoulder also are fundamental. Exercises like pull ups, take a seat ups, and push united statesto upgrade middle force are fundamental to well jogging. Do now not do heavy sports like squats, leg presses, leg extensions, leg curls, and calf increases, lunges everyday, as they have a tendency to overwork your legs. The further leg force isn't valued at being injured more often than not. Instead, do two-three reps one minute of wall-sits 2 occasions every week together with lunges with mild weights or a medication ball. five. Make a dedication. Do now not stop your routine - don't inform your self you'll be able to do it the following day, you are too worn out, you are too busy. Don't overlook to stretch everyday earlier than and when you run. I COULD GIVE U SOME TIPS TOO: * Purchase apparatus from a store wherein the employees are trained (on the whole employees in tremendous business retail outlets aren't as trained as the ones in smaller distinctiveness retail outlets). Invest in well coaching sneakers which are each mild and comfy. Running sneakers with out ample cushioning can purpose shin splints and different accidents. Replace sneakers each and every three hundred miles or if they are deformed by any means. * When you're able to race, select a regional race with a distance not up to or identical for your usual longer term. Cut again your quantity 50% the week earlier than. Run no quicker than your pace speed the primary part and spot what number of folks you'll move within the moment part of the race. * Stretching is the foremost factor you'll do. It will preclude you from getting sore and makes you extra bendy. You must stretch earlier than and after a race to cut down the threat of anguish. * If you're now not used to jogging afterwards you'll be painfully sore. Suggested is Sports cream, for aching muscle tissue. It works with out the terrible scent. * Recovering could also be very fundamental. If you do a difficult exercise at some point, you get larger by way of making certain that your subsequent day is convenient and also you stretch plenty. Also after jogging make certain to hot down by way of walking flippantly for two to six mins. This loosens muscle tissue after a difficult determine. * Time sprinting and walking by way of making use of phone poles. Sprint from one pole to one more after which jog for 2 poles. Sprint once more to the following pole, jog beyond the following 2, and many others. * If you think the will, bring a water supply with you, principally if you're jogging for over five miles (approximately eight kilometers). Remember that two% dehydration ends up in a ten% drop in efficiency. * Results are no less than in part situated on genetics, a few folks will need to coach more difficult to get the identical outcome. * To upgrade your stamina, compete in different sporting activities. Soccer, soccer, tennis and rugby are all well offerings. * Stay in your ft earlier than jogging. Try hopping in your ft earlier than the gun fires or a race starts. This will purpose your muscle tissue to paintings for your potential and develop response time. It's simply as fundamental as jogging itself. * When jogging, entirely pump your fingers and transfer your legs. Do now not fear approximately making your foot hitting the bottom within the definitely proper means; It will distract you. Instead, recognition on going quicker and pump your fingers. The quicker you pump your fingers, the quicker you'll run. Also make certain to not pump your fingers up and down, so one can positioned extra vertical movement to your stride. Instead, drop your fingers and transfer them ahead and backwards (rise up and pump your fingers upward, then attempt to do a waist top punch as immediately as you'll make it, and you'll think how a lot your fingers pull you)this may positioned extra horizontal motion for your stride that you desire if you're to move quicker. Just by way of losing your fingers you can also discover your race time drop by way of a couple of mins. * Stretch your legs out, however now not an excessive amount of, while jogging. Learn learn how to run quick whilst stretching your legs. Do this by way of focusing on striking your foot out so far as you'll, as quick as you'll. Rabbits can run forty miles consistent with hour on the grounds that of ways quick they're and what sort of they stretch their legs out. * Synthesize your velocity along with your duration of speed. You could truthfully outrun your opponent with out wasting as a lot vigour. This is pleasant used while you recognition on acceleration, after which stretch the legs while at complete velocity. It is sort of a "Next apparatus" outcome. * Lean ahead while jogging. A image conclude would imply the change. It is imperative to lean ahead while nearing the tip