Start small to train for your big run.
Even the most skilled runners train for a big run. No matter if you're trying to get in shape or you've got something to prove to yourself, enlisting in a 5K or marathon is a good start. To plan to run the distance, 3.1 miles for a 5K and about 26 miles for a marathon, you'll want to start several weeks ahead so that your body is conditioned to go for the long haul. Although your start time will vary depending on your overall conditioning, according to Runner's World Magazine, beginners should allow at least three to four months to prepare for a full marathon and about two months to build up to a 5K. If you carve out about an hour each training session three to four times a week, you'll be prepared to make it through the big finish.
Instructions
1. Find your inner voice. Focus on what motivates you, even if that means you need to post it up for a reminder. Cut out a picture from a magazine or write a word down that resonates with you to keep you focused as you embark on the quest to complete your run.
2. Buy the proper gear. Visit a sporting goods store or a specialty runners store to get fitted properly for running shoes. Purchase a timer if you're concerned with where you place in the race as well as to track the progress of your speed.
3. Train to train. Start walking, take an aerobics class and get on the treadmill to build cardiovascular health and help you to lose some weight. Add a 30- to 45-minute cardio program to your running training two to three times a week by swimming, taking a kickboxing class or getting on the elliptical. Pair your cardio workout with a mild strength training program two to three times a week for 30 minutes to increase your overall endurance, which will make it that much easier to adjust when you hit the road. Build strong muscles with lunges, squats and push-ups, starting with 10 to 15 repetitions of each for two to three sets each session.
4. Dedicate time to run. Start off slow; every little meter counts. If you're starting from scratch, start walking the majority of your distance. Push yourself for more each time you train even if that means running a few feet further than you did previously. Give yourself an hour each session to run and stretch three to four times a week. Write down your goals for the week such as adding on a quarter mile each day you run and track your progress.
5. Try to run in similar elements as your race will be. If you know the routes is hilly, on gravel or off-road, take a few weeks to run in similar places so your body learns to adapt to what it takes to pick your feet up or grip on for balance in a different area.
6. Section your training so the first few weeks prepare you to run half the distance comfortably. Work your way up in distance as the weeks go; by the time you are at the goal distance, allow the next few weeks for maintaining.
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