best sports watches for beginner runners image
Adam
Hi,
I play football/soccer, i am fit enough to last 80 minutes (thats the time we play at my age), but how can you get really, really fit like marathon runners. Also, how long does it take, how long do you train for etc..?
Thanks
Answer
Hi Adam,
How fit any given individual gets and how quickly is very individual - a lot is determined by genetics that we don't have any control over. However, what I can tell you is that most people are capable of becoming fit enough to at least finish a marathon (if they're disciplined enough and can make the time commitment). If you are already in reasonably good shape (and it sounds like you are), you could probably get into marathon shape (ie, develop enough endurance to finish) in 4-6 months. That's about how long most people allow to train for their first marathon. (People who are truly beginners and in poor shape should allow more like a year.)
If you google "marathon training program", you can find thousands of programs online for all different levels of runners, so I'll leave that up to you. Runner's World also has a SmartCoach program (free, though I think you have to register with their site) that will put together a program for you based on what kind of shape you're in now, how much you want to run, what pace you want to shoot for, how long you want to train, etc:
http://runnersworld.com/cda/smartcoach/1,7148,s6-238-277-278-0-0-0-0-0,00.html
Here are the basics, though:
1) If you haven't been fitted by a pro for running shoes, take care of that first (especially if you're thinking of training for a marathon), since improper or poorly fitted shoes are one of the number one causes of injuries in runners. Find a store in your area that caters to runners (avoid general sporting goods stores) & tell the clerk that you need a shoe fitting. They should measure your foot in several different ways, watch you walk & run barefoot & in shoes, & have you try on several different pairs. Use your running shoes ONLY for running and track the mileage you put on them - most pairs only last about 300 - 500 miles before they are no longer good for your feet.
2) If you don't do a lot of distance running, start off with a relatively low amount of weekly mileage, say 10-12 miles a week. A third of that should be run all at once (your "long run"). If you're feeling ambitious, you can devote a tenth of your weekly mileage to speed training (mile or half-mile repeats at a fast pace, with short walk-recovery breaks in between). The rest should be divided into medium-distance runs that you do at a moderate pace. (Always be sure to jog for 5-10 minutes to warm up, and cool down with an easy 5-10 jog or walk & stretching.)
3) Resist the temptation to increase your mileage too fast, even if you feel like you can - this is the downfall of many a new runner. Distance running is a high-impact activity, and your muscles & connective tissue needs plenty of time to acclimate to the new demands you're making of them. You can safely build mileage by 5 - 10% per week, though it's good practice to make every third or fourth week a cut-back or plateau week.
4) Listen to your body & take extra rest days when you need to. Getting sidelined by an injury because you tried to run through it SUCKS, and plenty of beginners make that mistake. Invest in the long haul and back off if you experience shin splints or lower leg pain / soreness that doesn't go away in a few days. If that happens, spend fewer days running and more days cross training (cycling, swimming - anything that's low impact on your legs) to keep up cardiovascular fitness until your legs are fresh enough to continue running.
So those are the basics - there are a ton of more detailed resources online you can look at if you're interested (Runner's World is a great place to start). Best of luck!
Hi Adam,
How fit any given individual gets and how quickly is very individual - a lot is determined by genetics that we don't have any control over. However, what I can tell you is that most people are capable of becoming fit enough to at least finish a marathon (if they're disciplined enough and can make the time commitment). If you are already in reasonably good shape (and it sounds like you are), you could probably get into marathon shape (ie, develop enough endurance to finish) in 4-6 months. That's about how long most people allow to train for their first marathon. (People who are truly beginners and in poor shape should allow more like a year.)
If you google "marathon training program", you can find thousands of programs online for all different levels of runners, so I'll leave that up to you. Runner's World also has a SmartCoach program (free, though I think you have to register with their site) that will put together a program for you based on what kind of shape you're in now, how much you want to run, what pace you want to shoot for, how long you want to train, etc:
http://runnersworld.com/cda/smartcoach/1,7148,s6-238-277-278-0-0-0-0-0,00.html
Here are the basics, though:
1) If you haven't been fitted by a pro for running shoes, take care of that first (especially if you're thinking of training for a marathon), since improper or poorly fitted shoes are one of the number one causes of injuries in runners. Find a store in your area that caters to runners (avoid general sporting goods stores) & tell the clerk that you need a shoe fitting. They should measure your foot in several different ways, watch you walk & run barefoot & in shoes, & have you try on several different pairs. Use your running shoes ONLY for running and track the mileage you put on them - most pairs only last about 300 - 500 miles before they are no longer good for your feet.
2) If you don't do a lot of distance running, start off with a relatively low amount of weekly mileage, say 10-12 miles a week. A third of that should be run all at once (your "long run"). If you're feeling ambitious, you can devote a tenth of your weekly mileage to speed training (mile or half-mile repeats at a fast pace, with short walk-recovery breaks in between). The rest should be divided into medium-distance runs that you do at a moderate pace. (Always be sure to jog for 5-10 minutes to warm up, and cool down with an easy 5-10 jog or walk & stretching.)
3) Resist the temptation to increase your mileage too fast, even if you feel like you can - this is the downfall of many a new runner. Distance running is a high-impact activity, and your muscles & connective tissue needs plenty of time to acclimate to the new demands you're making of them. You can safely build mileage by 5 - 10% per week, though it's good practice to make every third or fourth week a cut-back or plateau week.
4) Listen to your body & take extra rest days when you need to. Getting sidelined by an injury because you tried to run through it SUCKS, and plenty of beginners make that mistake. Invest in the long haul and back off if you experience shin splints or lower leg pain / soreness that doesn't go away in a few days. If that happens, spend fewer days running and more days cross training (cycling, swimming - anything that's low impact on your legs) to keep up cardiovascular fitness until your legs are fresh enough to continue running.
So those are the basics - there are a ton of more detailed resources online you can look at if you're interested (Runner's World is a great place to start). Best of luck!
I would like to run track & field this year in high school. What do i need to do to get ready ?
Cathy
I have never done a sport so i would like to run track this year for my highschool. What should i do to get ready & what will i need ? What is track like ? What do you do ? Tell me ALL the things i will need to know for track & this sport !
Answer
Food for thought:
It helps to be in running condition first.
Wait at least 2.5 hours after eating before training or racing, this will prevent the felling of nausea during and after practices and when performing in competitions.
Base Work:
It takes about two to three months of base work (jogging and running 2-5 mi. distances mostly) for most athletes to be ready for the beginning of the track season. If possible, buy a new pair of running shoes each year to begin your base work in. Use three to four running trails for practice; this will reduce foot fall fatigue that normally contributes to shin splints.
Beginners should use some of this time to learn the basic techniques to their chosen events, learn the proper way to breathe while running and, learn when to eat. Begin faster leg rotation runs late in the second month of your base work (this will cause you to extend your stride more), stop when you feel the need - but - do not sprint. Begin sprinting and hurdling in the third month.
Watch out for red flag warnings. Shoes that do not fit properly will cause blisters. Shoes that are too short will create discomfort from toe nail pressure. Shoes that are tied too tight may cause Sciatic Nerve tremors anywhere from your inner calf to the inner part of your thigh. Shine splints (pain in the bone on the front part of your calf muscle) may be caused from a combination of running on hard surfaces and hills. Wearing running shoes that absorb impact shock well may help prevent shine splints. If you have discomfort or pops in your joints, try and run in a manner that will reduce the problem completely, if this does not work - see a doctor. Watch out for uneven running surfaces, watch where you place your feet, otherwise, you may strain a muscle or twist an ankle and fall.
In Season Training:
The World's best runners give themselves at least one day off per weak from training.
Training days should vary in intensity. If there are no meets or club runs scheduled within the weak, then your training can be as intense as you like, from running sprints, to logging in miles, to working on the details of your particular event(s). Or, in an effort to let your body rest, you could choose to do nothing.
If you plan to compete within the weak, then prudence is required. Two days before the contest, cut way back on serious practices and increase the fluids and salt in your diet. The extra salt and fluids is an important element in conducting electrical impulses to your muscles and will help you stay hydrated during competition.
Running for weight loss. Body fat burns from the inside out for walkers and runners. And it will take some time for you to see results. This is because you must first condition your body to perform at a certain level before it has the ability to burn calories effectively.
Seasoned athletes that have been injured may take as long as a year to get back into peak condition.
Beginners and past athletes who have been dormant for years wishing to begin running in earnest, will see their peak performances arrive in about three years time.
Breathing:
http://answers.yahoo.com/question/index;_ylt=AmDGZHKVOKbV7bYdnDdkPinty6IX;_ylv=3?qid=20100801133627AAA6QDC&show=7#profile-info-RF41XALQaa
Getting Into Jogging Condition: see ptfa.geo answer
http://answers.yahoo.com/question/index;_ylt=AmAnxN0MAHmlSqmKiqx7qQrty6IX;_ylv=3?qid=20100713025058AAaEh6i&show=7#profile-info-RaI9KP2daa
A better 100m run â form and technique will get you there. - ptfa.geo answer:
http://answers.yahoo.com/question/index?qid=20100702191734AAczh6q
How to sprint longer and faster? - ptfa.geo answer (400m base work for sprinters and hurdlers)
http://answers.yahoo.com/question/index?qid=20100610184309AArJTSX
400m training:
http://answers.yahoo.com/question/index?qid=20100624141914AAFqIGf
http://www.iaaf.org/
http://www.trackandfieldnews.com/
Food for thought:
It helps to be in running condition first.
Wait at least 2.5 hours after eating before training or racing, this will prevent the felling of nausea during and after practices and when performing in competitions.
Base Work:
It takes about two to three months of base work (jogging and running 2-5 mi. distances mostly) for most athletes to be ready for the beginning of the track season. If possible, buy a new pair of running shoes each year to begin your base work in. Use three to four running trails for practice; this will reduce foot fall fatigue that normally contributes to shin splints.
Beginners should use some of this time to learn the basic techniques to their chosen events, learn the proper way to breathe while running and, learn when to eat. Begin faster leg rotation runs late in the second month of your base work (this will cause you to extend your stride more), stop when you feel the need - but - do not sprint. Begin sprinting and hurdling in the third month.
Watch out for red flag warnings. Shoes that do not fit properly will cause blisters. Shoes that are too short will create discomfort from toe nail pressure. Shoes that are tied too tight may cause Sciatic Nerve tremors anywhere from your inner calf to the inner part of your thigh. Shine splints (pain in the bone on the front part of your calf muscle) may be caused from a combination of running on hard surfaces and hills. Wearing running shoes that absorb impact shock well may help prevent shine splints. If you have discomfort or pops in your joints, try and run in a manner that will reduce the problem completely, if this does not work - see a doctor. Watch out for uneven running surfaces, watch where you place your feet, otherwise, you may strain a muscle or twist an ankle and fall.
In Season Training:
The World's best runners give themselves at least one day off per weak from training.
Training days should vary in intensity. If there are no meets or club runs scheduled within the weak, then your training can be as intense as you like, from running sprints, to logging in miles, to working on the details of your particular event(s). Or, in an effort to let your body rest, you could choose to do nothing.
If you plan to compete within the weak, then prudence is required. Two days before the contest, cut way back on serious practices and increase the fluids and salt in your diet. The extra salt and fluids is an important element in conducting electrical impulses to your muscles and will help you stay hydrated during competition.
Running for weight loss. Body fat burns from the inside out for walkers and runners. And it will take some time for you to see results. This is because you must first condition your body to perform at a certain level before it has the ability to burn calories effectively.
Seasoned athletes that have been injured may take as long as a year to get back into peak condition.
Beginners and past athletes who have been dormant for years wishing to begin running in earnest, will see their peak performances arrive in about three years time.
Breathing:
http://answers.yahoo.com/question/index;_ylt=AmDGZHKVOKbV7bYdnDdkPinty6IX;_ylv=3?qid=20100801133627AAA6QDC&show=7#profile-info-RF41XALQaa
Getting Into Jogging Condition: see ptfa.geo answer
http://answers.yahoo.com/question/index;_ylt=AmAnxN0MAHmlSqmKiqx7qQrty6IX;_ylv=3?qid=20100713025058AAaEh6i&show=7#profile-info-RaI9KP2daa
A better 100m run â form and technique will get you there. - ptfa.geo answer:
http://answers.yahoo.com/question/index?qid=20100702191734AAczh6q
How to sprint longer and faster? - ptfa.geo answer (400m base work for sprinters and hurdlers)
http://answers.yahoo.com/question/index?qid=20100610184309AArJTSX
400m training:
http://answers.yahoo.com/question/index?qid=20100624141914AAFqIGf
http://www.iaaf.org/
http://www.trackandfieldnews.com/
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