Training For A Marathon

Training For A MarathonBy: Hanna Lysaker1Healthy dietIn order to train for a marathon you need to make sure you maintain a healthy diet.Carbs are very important for runners in order to get the important fuel that you need.65% of your total calories should be from carbs10% should be from protein20-25% should come from unsaturated fatsIf you are a rookie consider some of these tips.2Make it a goalSign up for it eight to twelve months in advance and start training!People who make this goal can also help with weight lossStay motivated!Changing up your work out is good! 318 Week schedule

4Before the raceDont try anything new whether its shoes or a new shirt!Dont drink a large of coffee or caffeine before handHydrate well meaning drink at least 60oz of water a dayEat simple the day of the race options such as oatmeal, bagels and fruit.If you plan to run with music check to make sure it is allowed. Some races do not allow you to wear head phones.Use Vaseline to avoid chafing5During raceStart at a nice a slow pace! Pace yourself!Bathroom lines are longest at the first few aid stations set upPlan ahead if you have friends or family coming to cheer you on so you know their location.When stopping at an aid station avoid unhealthy foods like a chocolate donut! It may sound great at the time, but it is not a good idea!

6Facts about marathonsA 140-pound woman running 10-minute miles willburn 2,777 caloriesduring a marathon. Thats about twice the recommended daily caloric intake of 1,200 to 1,500 calories.The average mens finishing time in U.S. marathons is 4:26.The average womens finishing time in U.S. marathons is 4:52.your feet can produce a pint of sweat each day.57% of runners purchase at least two pairs of running shoes each year.Athletes dressed in red are more likely to win events than athletes wearing any other colour.Most incredible runners of our time!

7Now get out there and run one!

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