Have you registered or are you preparing to register for a Marathon near you? If this is your first Marathon or running event and you are still unsure if you will be able to compete and complete the Run; then you have landed on the correct article.
It’s a common issue faced by people who are participating for the first or second time in a Running event. Here’s a basic training guide for amateur Runners on how to train your body and prepare it for the D- Day.
To begin with the basic gear needed is – running shoes, comfortable clothes, a watch, dedication and above all – The will to begin, continue & end the training.
Weeks 1 and 2- Three Days/ Week (30 Minute workout): Get up, walk for 15 minutes towards one direction. Turn Around and return to where you started.
For the first 5 minutes: Only walking no running. This step is to warm up the body & prepare the muscles for a different activity.
During the middle 20 minutes: you're free to jog or run, as long as you do so easily without pushing yourself. Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 30 seconds), walk until you are recovered, and repeat throughout running portion.
For the last five minutes of your workout, you should walk--again, no running.
Weeks 3 and 4 - Four Days per Week (36 Minutes): As you are now comfortable with sweating & walking; increase the time towards one direction to 18 minutes. For the first and the last 5 minutes follow the same regime as previous week but, during the middle 26 minutes of the workout, you're free to jog or run, as long as you do so easily and don't push yourself.
Here's how to run during those middle 26 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 45 seconds), walk until you are recovered, and repeat throughout running portion.
Weeks 5 and 6 – Four to Five Days per Week (40 Minutes): If you followed the proper regime for past 4 weeks, by the fifth week, we are sure you are prepared and enjoying the workout. Like the previous two weeks, the first and last 5 minutes should be reserved for walking while the middle 30 minutes should be a mix of walking and running.
Also, during theses 2 weeks the traveling in single direction should be completed and followed for 20 minutes.
Post this 6-week workout; we are certain you are feeling more confident & determined in addition too being excited about the Running event. You can however, increase or decrease the time of workout as per your body & stamina.
Ops! Prepared to Run but now sure which event to choose? Find a comfortable and one of the best Running events in your city only on https://www.eventsnow.com/running-events . EventsNow lists Running events including Run for cause, Charity Runs, Fun run, Night Runs, Marathons and many more.
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