How to run your first marathon ?

@arungupta

Half/Full Marathon GrowthN

umbe

r of R

unne

rs in

100

0

0

500

1000

1500

2000

Years

1990 1995 2000 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013

Source: http://www.runningusa.org/annual-reports

What type of runner are you ?

• Newbie: Never run before

• Casual: Walk regularly, Some 5k or 10k

• Small distance: 10k to 1/2 marathon

13.1 * 2 != 26.2

5k * 2 != 10k

Types of runs• Interval: Short intense runs (~1-2 mins), with equal

recovery time, total time can vary

• Tempo: Warm up 10%, cool down 10%, sustained pace for 80% in between (at least 40 mins)

• Long run: ~15-20 miles

• Easy run: Building the base

Cross Training

Running PlanEasy run

Cross training

Tempo

Cross training

Interval

Off

Long run

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

How to increase your mileage ?

10% per week

Week 1: 5k, 15 miles Week 2: 3.5 miles, 16-18 miles Week 3: 4 miles, 18-20 miles Week 4: 4.5 miles, …

Apparel

Accessories

Shoes

Motion mechanics

Foot strike

Nutrition9 caloriesper gram

4 calories per gram

Note: Alcohol is 7 calories/gram

Fat 30%

Carbohydrate 40%

Protein 30%

Get led by

your thirst Get ahead of your thirst

Hyponatremia: Too much fluid causing a drop in sodium levels

Maintain a log• connect.garmin.com

• runkeeper.com

• strava.com

• miles2run.org

• . . .

Choose your course ?• Flat or hilly ?

• Travel ?

• Altitude ?

• Start time ?

• Spring or Fall ?

STR EN GTH

FLE"X"I"B"I"L"I"T"Y

E"N"D"U"R"A"N"C"E

Resources• runnersworld.com (@runnersworld)

• runningtimes.com (@runningtimes)

• coolrunning.com (@coolrunning)

• menshealth.com (@menshealthmag)

• active.com (@active)