Long Distance Training: MATH BEHIND THE MARATHON

Running 26.2 miles takes months of preparation. The 40,000+ runners that run in the NYC marathon know this well, spending most of the year training for the race. The mileage is a form of math. For those interested in training for  a marathon there are some common rule to prevent serious injury...

1. Start off small.
1. Do not bite off more than you can chew. Start with a manageable mileage. For example:

     Monday: Rest (You'll see why when Saturday rolls around)

     Tuesday: 4 miles at a slow pace

     Wednesday: 4 miles at a slow pace

     Thursday: 4 miles at a slow pace

     Friday: Rest (Amen)

     Saturday: 10 miles at a slow pace (ouch)

     Sunday: 3 miles easy peasy

*Notice that this requires an initial degree of being in shape.

ESSENTIALLY:
5 days of running, 2 rest days

Weekly Mileage:

25-42 miles

2. Increase mileage

      Integrally increase mileage. Be cautious of increasing mileage by more than 10% and do not push yourself through injury to maintain mileage. Overuse injuries are mean creatures that become more fussy and painful if not treated. 

 Eventually your long runs should increase from 10... to a peak of 20! Those extra 6.2 will come easy after your training. NO NEED TO TRAIN RUN A FULL MARATHON.

marathon-nutrition1.jpg 

3. Body is a temple.

     Feed yourself with a balanced diet that is amplified to meet your new caloric needs and drink plenty of water. Focus on protein and stray away from alcohol. 

Fun chart!