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How to run your first marathon ? JavaOne 2014 Ignite

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Arun Gupta
Arun Gupta

How to run your first marathon ? JavaOne 2014 Ignite

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How to run your first marathon ? @arungupta
Half/Full Marathon Growth Number of Runners in 1000 2000 1500 1000 500 0 1990 1995 2000 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 Years 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
5k * 2 != 10k 13.1 * 2 != 26.2
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 Plan Easy 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
Nutrition 9 calories per gram 4 calories per gram Fat 30% Carbohydrate Note: Alcohol is 7 calories/gram 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 ?
S T R E N G T H F L E" 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)

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How to run your first marathon ? JavaOne 2014 Ignite

  • 1. How to run your first marathon ? @arungupta
  • 2. Half/Full Marathon Growth Number of Runners in 1000 2000 1500 1000 500 0 1990 1995 2000 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 Years Source: http://www.runningusa.org/annual-reports
  • 3. What type of runner are you ? • Newbie: Never run before • Casual: Walk regularly, Some 5k or 10k • Small distance: 10k to 1/2 marathon
  • 4. 5k * 2 != 10k 13.1 * 2 != 26.2
  • 5. 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
  • 7.
  • 8. Running Plan Easy run Cross training Tempo Cross training Interval Off Long run Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • 9. 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, …
  • 12. Shoes
  • 14. Nutrition 9 calories per gram 4 calories per gram Fat 30% Carbohydrate Note: Alcohol is 7 calories/gram 40% Protein 30%
  • 15. Get led by your thirst Get ahead of your thirst Hyponatremia: Too much fluid causing a drop in sodium levels
  • 16.
  • 17. Maintain a log • connect.garmin.com • runkeeper.com • strava.com • miles2run.org • . . .
  • 18. Choose your course ? • Flat or hilly ? • Travel ? • Altitude ? • Start time ? • Spring or Fall ?
  • 19. S T R E N G T H F L E" X" I" B" I" L" I" T" Y E" N" D" U" R" A" N" C" E
  • 20. Resources • runnersworld.com (@runnersworld) • runningtimes.com (@runningtimes) • coolrunning.com (@coolrunning) • menshealth.com (@menshealthmag) • active.com (@active)