Train for a marathon

Street Marathon, Running, Competitors

All of us know that cardio activities, such as running, are fantastic for your health. The best thing to do would be to set a target and then collect a running plan.

An excellent starting goal for beginning runners is a 5K race, which is equivalent to 3.1 miles. Even if you don’t now run in any way, it can take as few as 6 weeks to train for these races. Most cities have 5K races on a regular basis, and they typically support good causes. So, set your sites on a target, and then follow this easy, 6-week training plan.

Week 1

Workout

This first week you simply wish to set your sites on getting off the sofa and getting moving. Start simply by selecting four days to jog, or walk, 0.5 miles. If you decide to walk, do so at as fast a rate as you’re comfortable with.

Strength-Building

You should also plan to do two days of light strength-building. Strength-building is very important when training for a race as it builds the muscles needed for continual running. The weight of your own body or, light, free weights, will be more than enough.

Diet

During this first week it’s a good idea to also start adding healthy foods into your diet and this gives you energy as you run. Avoid heavy and greasy foods that can cause you to feel tired and drain your energy. Foods, like nuts, fruits, and vegetables are terrific for high nutrition energy.

Week 2

Workout

Now that you’ve made it through your first weekup your mileage to 1 mile, three or four times weekly. Try to run the entire way if you’re able to, even if it’s at a very slow pace.

Strength-Building

Continue to strength-build double this week. Yoga is a great strength building activity because it’s a total body exercise that many overlook. It’s also a wonderful workout for runners, because it stretches the muscles out that normally get tight, as you build your running distance.

Diet

Continue to add healthy foods to your diet. Definitely eat when you are hungry, but remember that running one mile only burns 100 calories, so snack wisely.

Week 3

Workout

Add another half mile to your run. You’re up to 1.5 miles today!

Strength-Building

Continue to strength-build twice a week. You may want to add core exercises, such as planking, or sit-ups.

Diet

Continue to add healthy foods into your diet. Make sure to drink plenty of water before and after you exercise.

Week 4

Workout

You’ve made it half way through the six weeks! Just three short weeks ago you couldn’t run in any way. Now you can boost your mileage to two miles, three times per week.

Strength-Building

Continue to strength-build twice per week. Try to board for 45 seconds.

Diet

Think about making good tasting post-workout smoothies. Also consider adding greens into your smoothie, like spinach, or kale – they are jam-packed with anti-oxidants.

Week 5

Workout

Almost there! Boost your mileage up to 2.5 mph.

Strength-Building

Continue to strength-build twice per week. Try to plank for 60 seconds. Squats are excellent for strengthening the running muscles in your legs.

Diet

Potassium is an essential electrolyte for runners.

Week 6

Workout

Now you’re ready for the final leg of your training. You’re around 3 miles this week! Try to run 3 times this week, giving yourself a break day and two strength-building days.

Strength-Building

You may continue to strength-build this week. Just ensure you don’t over-do it. You don’t want to be sore on the day of the race.

Diet

Continue to eat healthful foods. You don’t want to deal with an upset stomach on race day.

Week 6+

Hopefully, after completing your 6 weeks of training, you feel great, both inside and out. Running can truly be transformative. Don’t stop at 5K. Or, if you are feeling more ambitious, you can set your goals higher and start to train for a 10K (6.2 miles) and, maybe even a Half Marathon (13.1 miles). Just continue to improve your mileage and pay attention to your runner’s diet and you will reach your next goal in no time!

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