Marathon preparation for beginners


Published on

These slides provide tips & techniques how to start running for and preparation for long distance race. I prepare it during the preparation for Bangkok Marathon 2012 within my organization. Feel free to drop any questions you may have. I deliberately removed the details training plan for full marathon - that's better in spreadsheet format.

Published in: Sports

Marathon preparation for beginners

  1. 1. 18.11.12RUN F OR A RE A S ON&G M a r a t h o n T E A M
  2. 2. …..Find your reason to run !
  3. 3. Your reason to run can be:• I want to lose weight and be healthy• I want to achieve something I haven’t done before.• I want to look and feel better with running.• I want to find my soul mate during the run • I want to win 20,000 Baht competition• Someone asked me to join• It looks like fun• …yours?
  4. 4. Define your goal!
  5. 5. There are 5 racing route that you can participate:  Micro marathon 1.5 km  Micro marathon 4.5 km  Mini marathon 10 km  Half marathon 21.1 km  Full marathon 42.2 kmRemember! Aiming high, but be realistic!!
  6. 6. Goal Setting tips• Consider your current situation – New distance – forget about time, just finish it – You have done it before – go for new PR• Write your goal/commitment down and keep it visibly.• Share it to the world
  7. 7. create your training program
  8. 8. Physical training:
  9. 9. How to get started• Put on a pair of comfortable shoes, and go for a run!• If you never run before – Jog gently until somewhat out of breath, then begin to walk. – Resume jogging when you feel comfortable, walking again if necessary. – Finish by walking• Focus your attention on time, not distance or speed. – A 15 min goal of combined jog-walk
  10. 10. How to get started (2)• Keep your running diary or log• A sample weekly schedule: Mon Tue Wed Thu Fri Sat Sun Rest Run Rest Run Rest Run Rest• Repeat the same for 2nd week• It’s better “undertrained” than “overtrained” How fast should you be running? “It doesn’t matter”
  11. 11. Run/Walk strategy• What? – Running at a comfortable speed you can talk – Interspersed with a short walk break• Why? – Run and walk use different muscle groups – Reduce risk of injury – Even at race, walk break at water station• How? – Start with 5 min run, then 1 min walk (5/1) – You can keep it at 5/1, or can increase it to 8/1, 10/1, 15/1 – It’s personal choice. – Reverse ratio can be used too!! – 1/5 (run 1 min, walk 5 min)
  12. 12. StretchingStretching before & after and warming up/cooldown are very important parts of training andshould not be overlooked. Follow 6 basicstretching here:
  13. 13. Drinking• Drinking helps: – Prevents dehydration, replenishing your fluid – Cool your body down• When – Before, During, and After – During running session • Before you feel thirsty • For longer than 40 min / 5 km session • Best – every 20 min or 2 km• Sport drinks (Gatorade, mSport, etc) – Required for longer than 10km session – Replenish your electrolyte• Logistics – try what’s work best for you
  14. 14. Runner’s Diet• Eat a good balanced diet of proteins, healthy fats, and carbohydrates.• Stop “low carb” diet. You need fuel to run• Eat before (1 hour), during (if long), and after running.• Eat good proteins after workouts to rebuild your muscle
  15. 15. Bangkok Marathon 2012• Race date: Nov 18, 2012• Registration – Group registration for P&G GO (give money to Joy) • Deadline 19 Sep 2012 • Registration via Joy will get P&G t-shirt – Individual can still registered directly to the organizer • Fee will increase after Nov 5,2012. Race type Now-Nov 5 Nov 6 - 17 Full marathon (42.2km) 800 1,200 Half marathon (21.1km) 400 600 Mini marathon (10km) 300 500 Micro marathon (4.5km) 200 300
  16. 16. Bangkok Marathon 2012 • Pick up race-kit (half & full marathon) – Nov 16-17, 2012: 10am-7pm –@ • Race date: Nov 18, 2012 Race type Start time Full marathon (42.2km) 3:00am Half marathon (21.1km) 5:00am Mini marathon (10km) 6:30am Micro marathon (4.5km) 6:20amRace Map online:
  17. 17. 4.5 K training programP&G Marathon Training Plan - Bangkok Marathon 2012 (18 Nov 2012) Training Program: 4.5 Kilometers Week of Wk Cnt Mon Tue Wed Thu Fri Sat Sun15-Oct-2012 -5 15 min 3 km Rest 15 min Rest 25 min Rest22-Oct-2012 - 4 20 min 3 km Rest 20 min Rest 35 min Rest29-Oct-2012 - 3 25 min 3 km Rest 25 min Rest 30 min Rest5-Nov-2012 - 2 25 min 3 km Rest 30 min Rest 45 min Rest12-Nov-2012 - 1 20 min 20 min Rest 15 min Rest Rest Race!
  18. 18. 10 K training programP&G Marathon Training Plan - Bangkok Marathon 2012 (18 Nov 2012) Training Program: 10 Kilometers Week of Wk Cnt Mon Tue Wed Thu Fri Sat Sun1-Oct-2012 - 7 25 min 3.2 km Rest 30 min Rest 4.8 km Rest8-Oct-2012 - 6 30 min 3.2 k m Rest 35 min Rest 45 min Race!15-Oct-2012 -5 40 min 3.2 km Rest 40 min Rest 6.4 km Rest22-Oct-2012 - 4 30 min 3.2 km Rest 35 min Rest 60 min Rest29-Oct-2012 - 3 4.8k m 50 min Rest 35 min Rest 70 min Rest5-Nov-2012 - 2 20 min 4.8km Rest 20 min Rest 75 min Rest lite 20 min12-Nov-2012 - 1 20 min 3.2k m Rest Rest Rest Race! jog
  19. 19. Long Runs• It’s core of the training plan – so, don’t miss it• Endurance building• Slower than usual – speed doesn’t matter• Testing all logistics parts of your run – Clothing – Shoes – Weather – Eating / Drinking – ipods• After long runs – Massage helps – Change cloth
  20. 20. 21.1 km training programFollowing is a recommended beginner half marathon training schedule. This schedule assumesyou have been running for at least four weeks and can run 30 minutes without stopping beforebeginning the schedule.
  21. 21. Join our running groupsDay Yoo JeraMon Benjasiri Park 7amTue Benjasiri Park 5pmWed Capitol Club 7amThu Jatujak Park 6pm Benjasiri Park 5pmFriSat Jatujak Park 5am Suan rot fai – 6:30amSun Suan rot fai – 6:30am
  22. 22. Motivation training
  23. 23. "Now if you are going to win any battle youhave to do one thing. You have to make themind run the body. Never let the body tell themind what to do. The body will always giveup. It is always tired in the morning, noon, andnight. But the body is never tired if themind is not tired."
  24. 24. Tips1 Find running partner(s).2 Write your goal/commitment down and keep it visibly.3 Keep tracking of your training program and progress.
  25. 25. 68 DAYs left
  26. 26. Nutrition training
  27. 27. Nutrition is critical while training for a marathon or half marathon. Carbs,carbs, carbs! If you are on a low carb diet, then STOP. Carbohydrates providethe fuel for runners. Load up!Carbohydrates will provide glycogen and protein will help repair muscletissue. Men and women need to consume 2000-2500 calories each day.During training, you will need to add 100 calories per mile you will be running(or try the Caloric Needs Calculator). 65% of your calories should come fromcarbohydrates, particularly complex carbohydrates. 10% should come fromprotein (you need 0.5 to 0.7 grams per pound of your body weight each day).20-25% of your total calories should come from unsaturated fats.
  28. 28. Good Carbohydrates:• Potatoes, yams, beans, peas, wheat bread, bananas, macaroni, spaghetti, cereal, raisins, apples, bagels, syrup, brown rice, corn, apples, carrots, root vegetablesGood Protein:• Low fat milk, beans, green peas, lean beef, chicken, fish, eggs, cheese, yogurt, nuts, peanut butter, cottage cheese, tofu and soy products