On Saturday mornings, do you ever see people in spandex
blowing past you as if their life depended on getting to
wherever their final destination might be? These highly-
disciplined people are usually runners. And no, they are not in a
rush to be somewhere–they are running for the love of running
and to stay fit. Each year, thousands of “non-runners” follow a
beginner’s training regimen and complete their first marathon.

Running is a sport that truly anyone can enjoy, no matter age or
fitness level. Take the challenge and make the decision to pick
out an appealing marathon and create a training schedule.
Remember to plan at least 18 weeks ahead of time–the length
of time needed to train for beginners.

Training for a marathon doesn’t mean you have to run seven
days a week. In reality, that kind of training can damage your
muscles. In order to maintain your endurance, you need to
dedicate at least 4 days a week to running–three shorter runs
and one long run. Many people also dedicate a fifth day to
cross-training. This means that you perform an exercise that is
not running, such as cycling, rowing, elliptical, tennis, etc. This
allows your muscles to rest while still improving your
cardiovascular endurance.

The key to a successful beginning is to start out slow. Although
a small percentage of people enter marathons to compete, most
people choose to enter marathons as a personal challenge–a
way of demonstrating strength and will-power. Finishing a
marathon is huge accomplishment in itself, regardless of the
time. In order to train for a marathon The schedule in the
paragraphs below are for the three “shorter” training runs. A
table is included below that has a schedule for the long runs,
which usually occur on a weekend. Keep in mind that these
schedules are not set in stone. There may be weeks when you
will have to switch things around, but the idea is to keep going
and get back on track the following week.

Try and run between 3-5 miles at least 3 days a week for the
first three weeks of training. Never run more than 3 consecutive
days because it places unnecessary strain on your muscles and
can lead to fatigue and injury.

Once you feel comfortable running 4 miles at an easy pace, go
ahead and amp up your mileage the following weeks so that by
the end of week four, you can complete 6 miles. By week
seven, you should be able to run 7 miles by your second training
run. At week ten, you should increase your second training run
to 8 miles. On weeks, where you increase the mileage, you
should run fewer miles. Week thirteen will be a light week so
that you can recover your energy. Run only five miles for each
of the three training days. If you feel like you have a lot of
energy, remember that the week thirteen long run is 19 miles.
From week fourteen through week eighteen, run anywhere from
4 to 6 miles each of the 3 days. This begins the tapering off
process that allows your body to recover so that you can run a
marathon.

Remember that the mileage range is per day.

Short Run Schedule (3 days a week)

Week 1 1-2 Miles
Weeks 2-3 2-4 Miles
Weeks 4-6 5-6 Miles
Weeks 7-8 6-7 Miles
Weeks 9-10 7-8 Miles
Weeks 11-12 6-8 Miles
Week 13 5 Miles
Weeks 14-18 4-6 Miles

Each week (usually on Saturdays or Sundays), you will also
need to dedicate time for a “long run.” This is a run in which
you learn to steadily build-up mileage. You run at a slower pace
for a longer period of time to accomplish the added miles.
Remember that you may have weeks where you are unable to
complete the total weekly mileage, however, do not skip long
runs, unless injured. These are the most important runs for
marathon training. If you feel tired during a run, it is a perfectly
acceptable training strategy to walk. Many marathoners need
to walk at some point during the race, so there is no harm in
walking during training.

Long Run Schedule (1 day a week)

Week 1 8 Miles
Week 2 9 Miles
Week 3 6 Miles
Week 4 11 Miles
Week 5 12 Miles
Week 6 9 Miles
Week 7 14 Miles
Week 8 15 Miles
Week 9 11 Miles
Week 10 17 Miles
Week 11 18 Miles
Week 12 13 Miles
Week 13 19 Miles
Week 14 12 Miles
Week 15 20 Miles
Week 16 12 Miles
Week 17 8 Miles
Week 18 Optional 2 Mile run

If you are feeling bored, restless or simply would like to get in
shape, this might be the challenge you’ve been waiting for.
Running is a highly addictive activity and is a fantastic way to
de-stress, stay fit and boost your confidence. The beginning is
always the most challenging, but stick with it and picture
yourself crossing that finish line. There’s no better feeling in the
world!

If you have any health concerns, be sure to check with your
doctor before beginning a training regimen. Also, listen to your
body–if you feel pain stop and take care of the issue before
resuming running.

A. Evans is a writer and editor for FitandFabLiving. Sign up for free newsletters to receive all the latest health, beauty and fitness tips delivered straight to your inbox!
Article Source: http://www.articlealley.com/you-can-run-a-marathon-too-the-everybodys-guide-to-running-a-marathon-1635822.html