I am knew in running. I am running 5 miles everyday, and just moved up to 6 miles. I want to eventually run a marathon. I need tips:
1. pacing: how should I pace myself? how do I build speed with my pace?
2. how should my posture be? straight up? slightly bent? I run straight and the back of my neck hurts a little? I am muscular so could that be it?
3. How often should I do a long run? how long should a be?
4. Anything else? besides shoes. I got those!
Hi Despond,
I am relatively new to running as well, I just ran my first 13.1 last week after three months of training. Here is what I understand from reading different guides on-line and talking to other runners.
The best way I have found to train is to do one long run a week getting longer each week. My first long run was 5 miles then next week was 6.25 then 7.5 etc. but you will have to find your own pace. I do mine every Saturday, sometimes on Friday or Sunday if I have bad weather or don’t have time on Saturday.
Also once a week I do a short run as fast as I can. No less than 1.5 miles usually more like 2-3 miles. These faster run eventually become my regular running speed.
Also I do two to three other runs in the week at least half the distance of my long run.
From everything I have read it is important to take “days off” from running. Two good days of training with a day off in the middle are better than three mediocre days in a row.
Again I am no expert this is just what has worked for me.
Welcome to the wonderful world of running! I've done 7 marathons and have been running for as long as I can remember! Though I'm no expert - I can offer some advice that has worked for me.
1. Pacing: Easiest ways to do this is either at a local track or on a treadmill. There you know the distance and can easily adjust your speed. If you want to build speed - try including sprints into a work out. I've found that the more I run, my pace naturally incrases too (more inshape).
2. Posture is key! I cringe at the gym when I see people run - you don't have good form you can end up with so many injuries. This article sums up what you should strive for:
http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00 .html
3. Long runs are typically done on the weekends when you have more time. If you do a long run on Sunday - take Monday off. Give your body time to recover. I cross train so on my days off from running, I swim or bike. If you go to runnersworld.com they have marathon training calendars. They will outline how many miles you need to be running a week to train for a marathon. You want to make sure you don't increase your mileage too quickly. Average about 10% millage increase per week.
4. My biggest thing about running is stop thinking! Remember when you are out there - this is your time. Don't think about the to do list or any worries... just enjoy the run! You will have better times if you aren't stressing about life on your runs... and just enjoy them.
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