A marathon sounds intimidating
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pleting one all the more attrtive, and impressive. You don't have to be an
athlete to train for, and plete, a marathon. You can even be overweight,
out-of-ape, and an all-around couch potato. All you need is determination and
the will to stick to your training program. Fts about a Walking MarathonA
marathon is 26.2 miles
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Free Run 3.0 v3 , and often are reserved for runners. However, many
marathons and half-marathons (13 miles) are beginning to wele walkers as well.
Check for events in your area that allow walkers to participate. First
StepsYou've probably heard you ould check with your doctor before starting a
fitness program, and that advice is especially important when training for such
a long distance event. Walking long distances can put enormous amounts of strain
on your body, particularly if you're relatively out-of ape. It's important to
talk with your doctor about your exercise program and any health concerns you
have before beginning. After getting your doctor's approval, you'll need
fortable oes and clothes. Don't skimp on oes 芒鈧�?this is not the ti to pick up
a pair at your local discount store. You need a oe that fits well and that
provides good support and that is designed for walking. Try the oe on in the
afternoon, when your feet are probably their largest of the day
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Free Run 3.0 v5 , and wear the sa types of socks you'll be walking
in. When you're still walking ort distances, you ould be able to wear sports
socks and clothing for your walks. As your distance increases, however, you'll
want to invest in so socks designed to prevent blisters. On your long walk days,
you may want to carry blister tape along with you just in case. Many walkers
have good results with lubricants designed for runners. Keeping areas of your
feet that are prone to blisters lubricated will help prevent blistering. As for
clothing, if you walk in particularly hot or cold weather
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Free Run 3.0 v4 Mujer , you'll need to take care not to overheat or
get too cold. Visit a sporting goods store to purchase moisture wicking clothing
that is suitable for your climate. Finally, you'll need a pedoter. You can get a
simple one that only counts steps for around $5-10, or you can pay as much as
$50 or more for a more plex model. Regardless of the one you choose, you'll need
to trk your distance eh walking day. How Far is Too Far? Even if you're
out-of-ape, you'll be able to follow a marathon training program if you allow
yourself ti to work up to the longer distances. For your first walking week,
plan on walking five days at a fortable distance eh day. Many walkers plan on
resting one weekend day and one week day. Your weekend walking day will
eventually bee your long-distance walking day. Let's say you're able to do only
one mile fortably for the first week. Your second week might look like this.
*Monday: 1 mile *Tuesday: 1 mile *Wednesday: 1 mile *Thursday: Rest *Friday: 1
mile *Saturday: 1.5 to 2 miles *Sunday: Rest You'll gradually increase your
weekday walks and your weekend walk until you're walking approximately three to
six miles on weekdays and up to 18 to 20 miles on your long distance day.
Avoiding InjuryThe most important thing you can do to avoid injury is to
increase your distance gradually. Once you've establied what distance you're
initially fortable walking
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more than 10 percent at a ti. So if you plete five miles your first week, on
your second week you ould plete no more than five and a half miles. The next
week, you'll plete no more than six miles, and so on. Gradually increase your
distance until you're walking about thirty miles per week. If you experience any
physical disfort, you ould decrease your distance temporarily and visit your
doctor if it continues. Another technique for avoiding injury is allowing
yourself ti to stretch, warm up
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Free Run 3.0 Mujer , and cool down. Stretching your muscles will
prevent injury, as will beginning your walks at a slower pe and slowly
increasing your speed until you've rehed your walking pe. Slowing at the end of
your walk will help your body adjust to the reduction in effort and aid in
reducing muscle soreness. Other Tips for SuessStay well hydrated while walking.
This is especially important in warm weather and on your long distance days, but
you ould develop a habit of carrying so water with you. On your long distance
days, take a high-quality snk along. Nuts and raisins are easy to carry and
provide a quick energy boost for those long walks. Consider walking a
half-marathon (about thirteen miles) when you're able to walk ten miles
relatively easily on your long distance days. Most marathons and half-marathons
have ti limits, so later in your training you'll need to consider your speed as
well as your distance to ensure that you can fini within the ti allotted. It
will give you an opportunity to see how your body rets to the demands of a
marathon, and you'll have the experience and suess to continue to motivate you
through your training. The Big DayReduce the length of your walks two to three
weeks before the date of the marathon or half-marathon. Your weekday walks ould
fall to three or four miles eh
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miles or so eh for a full marathon. Your body will need ti to rest before
attempting the full distance. Don't eat anything unusual the day before or the
day of the marathon. You run the risk of having sothing "disagree" with you, and
stomh problems will almost certainly prevent your finiing the event. Instead,
eat a healthy al that includes protein and plex carbohydrates. Chicken, fi, and
whole grains are good choices. If the re offers sports drinks and water, try
alternating between the two at hydrating stations. Too much of the sports drinks
can cause stomh upset
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Free Run Baratas , but a little will help to keep your energy up.
Carry so snks, runner's lubricant and blister tape along with you. Don't buy
brand new oes for the event 芒鈧�?this is not the ti to break them in. Your
o