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Exercise
Heart Exercise
Running a Marathon - Beginners |
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Training for the beginner -- Running a Marathon
Secrets I have learned.
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Where to begin - one thing to note that if the knees, chins, ankles, and feet are going to go the distance, then,
we must maintain proper posture. If the feet are pronated, if you are walking pigeon toed, or walking like a duck
with your feet pointed outward, then you will be putting undo pressure on other joints of the body and they will
become inflamed and sore.
Begin the process by slow walking first clockwise and then counterclockwise in a large circle. Paying attention
to the position of your feet, knees and hips. Does everything flow or do you feel little stabbing pains or some
stiffness somewhere.
Distance running takes stamina and endurance and endurance to go the distance. The importance thing is to get time
on your feet. Start slow and add time and distance as you build up endurance.
During your training you will be working to build three different parts or systems of the body. Legs and Heart
consist of the muscular system of the body. Training the Breath usually takes converting old (inefficient) habits
into new efficient habits, which support the stamina aspect of running.
Two huge keys to going distance is hydration and energy - going more than 20 to 30 minutes in the beginning will
require having additional amounts of water and (GU) complex carbohydrates designed to provide energy while the
run is in progress.
6 to 7 oz. of water every 20 to 30 minutes is recommended in the beginning. Every person will have to tailor how
much he or she requires, which will depend on his or her ability to sweat and eliminate fluids.
If you are working your heart above the fat burning zone (50 to 65%) of your maximum heart rate - you will then
start utilizing sugar (glucose) for energy instead of fat. The body has a limited amount of glucose, which it stores
- when it becomes depleted your energy level goes, down hill very fast. The Aerobic (with oxygen) zone is defined
as (65 to 80%) of your maximum heart rate. The Aerobic zone is where
you will want the majority of your training to take place. Anaerobic
(literally without oxygen) (80 to 90%) and Red zone is (90 to 100%)
(the calculated method of finding your maximum heart rate is the number 220 minus your age) (updated is the number
205 minus half your age) If you plan on running a marathon get to
know your actual maximum heart rate - this can only be done by exerting physical energy - i.e. running. I recommend
getting it done at a medical facility via a tread mill heart rate test. You may have to ask the doctor to extent
the test past their limits of stopping the test at your calculated heart rate or 12 minutes, which ever comes first.
Which brings up a GOOD point:
If you are going to run a marathon, please invest in a heart rate
monitor. Polar makes a great one that will keep track of your times
and heart rate for around $79 or $89. Better ones that talk to your computer are available for $270. Your choice. |
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