What Is The Ideal Marathon Pace For You?

When you’re thinking about running your own marathon, the aim of the game is to simply complete the race, ideally without stopping. It’s a long distance endurance event which requires a great deal of stamina that can keep you going for the entire 26.2 miles, so your marathon pace is a very important factor.

You’ll be able to select your marathon running speed from a very early stage, although this pace will increase as your fitness improves. There are 2 main ways that you can select and then maintain the speed that you run at. They are as follows: -

#1  Using the RPE (rate of perceived exertion) scale.

The RPE scale is a way of measuring the effort you are putting in to a particular activity. It’s a measure from 1 to 10 of the level of difficulty you are experiencing because of the speed you are running at or the effort you are putting in.

It works like this, the harder you are working, then the higher the score will be, so if you’re feeling very tired and have to stop, this would equate to a 10 on the RPE scale, because you could do no more, you were at your limit at that time.

Using the RPE scale to set your own marathon pace, you need to be working at or around 6 out of 10. This means you are running at a level of intensity which is just above average, you’re sweating slightly, but can comfortably hold a conversation. Remember the speed you run at over long distances should be slow and steady without any bursts of speed as these are a drain on your energy reserves.

#2  Monitoring your pace.

In order to monitor the actual pace you’re running at you will need a GPS wrist watch system or an advanced pedometer that is able to give you readings of distances and also your speed per mile. Over a series of runs you’ll be able to assess which is a comfortable running pace for you and a time per mile which is good for you to maintain. This now becomes your marathon pace.

As you become fitter, the speed you run at will obviously increase slightly, so both of these techniques can be adjusted.

When it comes to race day, you can simply aim to keep your marathon pace within your usual comfort zone which ensures you don’t get carried away with the atmosphere and burn up too much energy at the start. Keeping your speed within these parameters should ensure that you have the stamina to keep going all the way.

Do You Need A Marathon Coach?

If you’re thinking of running a marathon but don’t really know what to do in terms of how much training to do, when to do it, when to take rest days or how hard it should feel, then you might  benefit from hiring the services of a marathon coach?

These days many people seek the advice of experts when they have a goal or objective in mind. An expert’s guidance can save you many hours of wasted time and get to your goal much quicker.

Golf, tennis, cricket, badminton and swimming coaches are just some of the huge range of professionals you can hire to speed up your progress and ensure you stay on track.

Running a marathon is no different. Here are some of the benefits you can expect to see if you decide to employ the services of a marathon coach: -

Motivation

Any good experienced marathon coach will make sure that you stay motivated and make steady and consistent progress. Another positive effect is that whenever you arrange to meet someone for whatever reason there will always be a far greater reason for you attend, be on time, work harder or in some cases simply turn up in the first place.

Knowledge

Without knowing how to do something, you will waste endless hours trying to figure it out for yourself. Running a marathon isn’t simply a case of just endless miles. Modern marathon training incorporates many advanced training techniques which reduce the amount of time you need to spend training thereby placing much less stress on the joints and nervous system. Perhaps the biggest benefit to using these techniques is that you will increase the rate of your progress much faster.

Injury Prevention

Any quality personal trainer or marathon coach will be able to spot the signs of over training or the potential risk of injury, By letting your coach know the way your body feels throughout your training you can be sure that you aren’t overdoing it and avoid potential injuries.

Progression

Perhaps the biggest reason many runners give up before they make any real progress is the lack of seeing any visible results. A coach will always be monitoring your rate of progress and making sure that your fitness is progressing so you continue to improve at the fastest rate possible.

Working one on one with a marathon coach isn’t something that everyone would enjoy, but you do need the experience that they have. Alternatively if you do like the idea of working with a marathon coach but can’t afford to pay upwards of $50.00 per workout, why not seek out the knowledge of an expert online. In my own book ‘Marathon Training For Beginners.’ I teach you all you need to know about marathon training and running a marathon. It is one of the most effective marathon training schedules for beginners available on the internet, ideal for anyone that wants to learn how to successfully run a marathon in the shortest possible time. Click here to find out more.

How To Train For A Marathon - Getting The Basics Right

For any hopeful marathoner, how to train for a marathon will be an crucial question that depends on a helpful answer.

If you’ve always wanted to run a marathon, but you've never really been very competent at running, this needn't mean that you necessarily can’t do it.

It's quite rare if not ever unheard of that anyone gets good at anything before they've even tried it. Did the world’s finest violinist become a virtuoso prior to even holding a bow? What about the top tennis player in the world, brilliant before even hitting a ball, I sincerely doubt it. They probably didn’t even exhibit any sort of real talent for many months or even years of PRACTICE.

Running really doesn't use any real ability or talent. Almost anyone who is able bodied and in sound health has the capacity to run. But to go that step more and become skilled at it depends on constant training and regular practise.

Be WARNED, you won't be able to finish a marathon if you stick to a unstructured training regime, you need to implement these 4 strategies: -

Train Clever
Yes, you're training to run a marathon and that depends on a particular amount of slow steady running each week. But solely sticking on this sort of marathon training is a mistake because it can place too much work on your joints and nervous system, and any fitness increases will be sluggish.

Change Your Workouts
To increase distance running you should develop stamina in your legs and your heart and lungs, so start other sports that also yield these changes such as swimming, cycling or rowing.

Progress frequently
Every week you need to make sure that your running gets increasingly more difficult, with slight regular improvements.

Don't overlook rest days, they are almost as crucial as your running days.

If you’d like to understand how to train for a marathon, you have to discover all you can about marathon running. ‘Marathon Training For Beginners’ is an entertaining and simple to use marathon training plan for beginners that want to study how to successfully complete a marathon in the fastest possible time. Click here to find out more.

How To Run A Marathon - 3 Frequent Errors To Avoid

If you’ve put time in to your training, boosting your fitness and your stamina levels so that you have the capability to run a marathon, then finding out just how to run a marathon should be the last piece of puzzle to put in position.

If you’ve built up your weekly miles to a position where further distances no longer push you and you’ve been able to dodge any injuries or serious niggles along the journey, then the last hurdle in achieving your target is to actually take part in a marathon.

As easy as that sounds, avoid these 3 errors first time marathon runners make: -

Mistake #1

Setting Off Very Quick

With the excitement and thrill of the starting line, a number of runners get carried away with the mood and set off under a shot of adrenalin, far too fast. This just takes it out of your legs and depletes your energy reserves, leaving you struggling all through the final stages of the race.

Mistake #2

Competitive Running

Aiming to keep up with a small old woman or a seemingly out of shape fellow runner is a big oversight. You have no idea what level of fitness other runners have, any increases of tempo or further effort will usually take its toll on you at some time in the race.

Mistake #3

Not Drinking As Much As Necessary

Not using the water stations along the route is one more error. When you're dehydrated your performance will begin to suffer. Ideally take smaller sips of water or a carbohydrate drink frequently right through the race particularly towards the last part of the race. Beware of gulping down copious amounts as this can lead to feeling sick and abdominal cramps.

If you want to discover how to run a marathon and how much running you need to be able to achieve this target, ‘Marathon Training For Beginners’ is an ideal selection. It's an entertaining and simple to use marathon training schedule for beginners that would like to discover how to successfully run a marathon in the fastest feasible time. Click here for more information.

What Is The Length Of A Marathon

Finishing a marathon is a very popular lifetime target for anyone with an passion for running and keeping fit. But how long is a marathon?

The marathon length is 26.2 miles or 41.2 kilometres in duration and may take anytime from 2 hours 4 minutes (Paul Tergat of Kenya) to 8 hours or longer for a few of the more unfit, elder or less practiced runners.

There are in excess of 800 organised marathons taking place every year in some of the most well known capitals of the world like London, New York, Athens, Stockholm to name just a few.

Some of these will receive tens of thousands of entries and some are so hard to take part in due to of the great volume of interest, that they run a lottery scheme where entrants are randomly chosen instead of just choosing to run.

Marathons have grown to be a very common way for charities to build funds and awareness of their causes. Most people pick a cause which has a specific significance to them, for instance they may have lost a relation or friend because of a certain disease or know somebody that is fighting an illness.

Regardless of what the charity is, the chance to raise money for a worthy cause at the same point as beating a personal goal is of a big attraction for the a number of people who take part in marathons each year.

Running a marathon isn’t an easy task, you ought to be completely prepared and above all totally know how your body reacts to the stresses and strains you will be putting it under. The truth is most people are capable of completing a marathon, but they won’t simply because they don’t follow the right training guidance.

If you’ve often thought ‘how long is a marathon’ and are thinking about running your first one then you have to follow a schedule created actually for a beginner. ‘Marathon Training For Beginners’ is an entertaining and simple to use marathon training schedule for total beginners that would like to discover how to successfully run a marathon in the fastest possible time, without suffering from possibly serious long term injury problems and overtraining difficulties that the majority of beginners face.

A Fast Track Guide To Beginners Marathon Training

The way a veteran runner will deal with running will be very unique to a beginners marathon training schedule. Beginners hold no experience of running and very poor fundamental fitness levels, whereas an experienced runner has already built a basic level of fitness.

This can be both good and bad in that improvements will be much quicker, but bad in that incorrect technique may well have been carefully learned. Where a beginner benefits is that they can be taught the grass roots basics initially and then improve from there in a effective and progressive way.

Before you even move one foot on to the road, there a number of factors that ought to be considered ahead of starting any beginners marathon training program: -

#1 Get Your Body Checked Over

Prior to starting any type of pursuit or training it is strongly suggested to get a check up from your doctor. There could be some hidden health problems that you weren’t aware of that can affect your potential to run. Any troublesome injuries or long term joint complications also ought to be fixed.

#2 Invest In Your Self

The very least requirements you require are at least 1 decent pair of running shoes, ideally chosen for you by staff who have access to step analysis software, usually available at the larger running stores.

For you to completely understand the way your body ought to respond to exercise and more essentially how that exercise should be structured as well as finding out how to spot the signs of overtraining and fuelling your body to attain the best results, it is going to be essential that you learn all you can about the subject. Get hold of a GOOD training guide.

One final tip is that you're more than likely going to run in all weather conditions and temperatures and so are going to require the right types clothing. Items such as waterproofs, thermal underwear and running socks are all things that will enrich your experience and make running far more enjoyable.

#3 Build A Good Foundation Of Fitness

At the beginning you will more than likely be very eager to train, but you need to be wary of doing too much. Instead start off gradually and build up distances and pace as you get more competent and less challenged. I suggest that you leave at least 24 - 48 hours in between very challenging runs to start with, but listen to your body and take more time to recover if you need it.

If you can’t run at all to start with, you'll need to reduce you expectations a little and prepare for a longer training time to get to the place where you can run your first marathon.  As opposed to running, you should try to power walk up until you are able to jog. From there you can push yourself a little faster. Running 3 times a week ought to be enough to start seeing improvements.

Having a target of running a marathon is a wonderful thing to aim for but please ensure that your beginners marathon training program is more than just a chart with a list of days, miles or times. There is far more to marathon training than this.

For a comprehensive beginners  marathon training guide try ‘Marathon Training For Beginners’ to discover the easy way to train for a marathon.

Get Up Off The Couch To 5K Running - A Quick Start Up Guide

If you're considering getting fitter and would like to go from lounging on the couch to 5k training then there are a few things you need to do first.

Give some consideration to the next few points before you start any 5k training plan: -

#1 Give Your Body The Once Over

First things first. Make an appointment with your doctor or physiotherapist to make sure you’re in good health or you have any joint or muscular complications before you begin your training.

#2 Invest In Your Health

The bare minimum any new runner needs is at least one pair of good quality running shoes, ideally selected for you by knowledgeable staff at a highly regarded running store that have the equipment to monitor your running style.

You’ll also have to do some research so you know exactly what changes you ought to be seeing throughout your training and how and when to take your training forwards or take a step back.

Lastly it will be a big help to you if you get some running clothing such as waterproofs, gloves, shorts, thermal underwear and running socks etc.

#3 Get The Foundations Right

Start off slowly, increasing your distances little by little, making sure you can allow an adequate amount of recovery time between training. I advise that you leave at least 24 - 48 hours in between very demanding runs to begin with, but more if you need it.

If you plainly are going from the couch to 5k training and can’t run at all to begin with then you should begin by power walking until you are able to jog easily, from then on you can push yourself a little faster. Running 3 times a week is usually enough to start seeing improvements in your fitness levels.

To find out more about going from the couch couch to 5k running, I would suggest ‘5k Training For Beginners.’ It’s one of the most effective 5k training schedules for beginners offered on the internet, perfect for anyone that wants to study how to run a 5k race in the quickest possible time. Click here to find out more.