FITNESS FOR LIFE
“THE HARDEST PART IS GETTING STARTED”
Do you have a goal in 2017 of completing a road race? Whether this is your first or tenth time, setting up a plan to follow is always needed for both beginners and experts. Remember, the hardest part of any plan is to START! The steps you take today will help in the long run of achieving any goal you set for yourself.
Keep your diet on the same track as your body. Dismiss bad habits during training and learn how to keep them after the race is done.
Bad Habit: Too Many Energy Supplements
Keep those energy bars packed away until you truly need them. These times are usually after a hard workout or when you don’t have time/access to a full, healthy meal.
Do This Instead
If you are looking for additional nutrients, such as fiber, reach for whole foods like a banana or almonds.
Bad Habit: Eating Large Portions
Fuel yourself during long runs with water. Not doing this can lead to post-run hunger.
Do This Instead
Put supper on a small plate to avoid overeating. You’ll eat less but your body will feel satisfied.
Bad Habit: Overloading On Carbs
Don’t eat just carbs (pasta, crackers, etc.) after a long run. This will slow down not only your time but your progress on running a full marathon.
Do This Instead
Fill half your plate with high fiber foods such as veggies and fruits. This will allow you to feel fuller while substituting starches with low-calorie foods. If you do want another helping of your main dish, match it with an equal portion of salad or greens.
This is a gentle program just to get you started. The more you train, the quicker you will be able to cover more distance. Follow the weekly training schedule to run a marathon in 18 weeks.
Training Schedules Courtesy of HalHigdon.com
You have a few marathons under your belt and are now ready to improve your time. The jargon used in the plan below should be familiar to you if you are an avid runner. Follow the weekly training schedule (18 weeks total) to challenge your pace and strength.
Training Schedule Courtesy of HalHigdon.com
Essential Gear for Marathon Runners
Apparel is more important to running than you may think. Having the proper gear can get you motivated and help you track your progress. An important aspect when choosing gear is to look for moisture-wicking properties along with zip pockets to store your phone or cash. Tights and long sleeve compression shirts help prevent chaffing when you begin distance running.
Selecting a running shoe is a major factor to begin training. Before shopping, check the wear pattern on an old pair of shoes. This will show you where most of your weight is being put when you walk. As you search for the right shoe, consider the shape of your feet. Take notice of your arches.
Always remember to restore your body after a long run by increasing your protein intake. These nutrition bars and supplements will help you to recover and increase strength to continue training.
Garmin Vivoactive HR Activity Tracker
Nike Pro Combat Cool Compression T-Shirt
Nike Dri-FIT Element 1/2 Zip Long Sleeve Shirt
ASICS GT Quantum 360 2 Running Shoes
Thor-Lo Experia Thor-wick Cool Running Socks
CLIF Margarita Shot Bloks
CLIF Blueberry Crisp Bar
BlenderBottle SportMixer Bottle
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