I'm extremely out of shape & overweight. But I want to train for a marathon. Advice please?
I am horrible at running and SERIOUSLY out of shape. I have set a personal goal for myself to enter a marathon. I don't have a date set, because I don't know how long it will take me to get in the shape to the point where I can actually enter one.
I need to know what I need to do...start to finish. What do I start out with? Walking? For how long? And then should I alternate between walking & running before I start running? I tend to take on too much too soon and would really like a specific timetable of what to do, how much to do, how often, etc. before I can think about actually entering a marathon & going the full 26 miles.
The more detailed, the better! THANK YOU!!
Look for a Team in Training event near you. They can start you off. Show you the right way to do it. Give you goals and expectations that will keep on track till you reach your goal. Go to a sports store or a running store.
Having said that. I started running in 2004 at the tender age of forty-five. I lost sixty-five pounds and ran my first marathon in July 2005. Two more since then. My goal was two full marathons and two half marathons a year.
You can do it.
Running a marathon is a very lofty goal. There are some runners who run for years continuously and never even consider such a thing. Still, wanting to do it is half the battle. The other half is getting out the door. The best thing to do is to set small goals. For example, try running for 5 minutes, walking for 5, and running for 5 more, then increase the amount of time you run/walk/run, eventually cutting out the walking. I would suggest building up to the marathon using smaller races, such as 5Ks and 10Ks (www.active.com). A great resource is Smart Coach, which is provided free from Runner's World (http://www.runnersworld.com/cda/smartcoa... It can provide detailed workouts for any race goal. I would also look into a local running group, as peer support can be most helpful. Remember to stretch and drink plenty of water. Good luck!
Alright I would say start with something like walk 5 min, run 1 minute or something. Do that every other day for a week and then change it to walk 5, run 2. Do this to get started until you can run for 10 to 20 minutes. After that...I don't really know. It's going to be very hard but good luck.
1. Go to your doctor and get a check up.
2. Work on calory intake - reduce your intake. Start doing some walking. 15 minute miles will is a good cardiovascular goal.
3. Set realistic goals. Learn some good stretching exercises. Start by running 20 minutes, 4 times a week. Add 5 minutes a week. Run easy, you are not trying to make the Olympic team.
4. When you can run an hour, keep running for an hour 3 days a week, but add another long run, say 70 minutes then 80, then 90. Keep this up for 3 months.
5. If you get an injury, STOP RUNNING UNTIL YOU ARE HEALTHY! Trying to run through an injury, while macho, almost always makes a minor injury into a chronic injury.
6. When you have reached stage 4, enter some 10 K races, with an eye on the distance. You might look to set a base of, say 54 minutes then improve if you feel strong enough.
7. Learn the pace you want to run. Initially, 10 minute miles will get you to the finish line in a marathon in about 4+ hours.
Finally, don't expect to have this happen overnight. Think of this as a year plan. Take it easy, rest, but keep on a schedule and best of luck!
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