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Share it:. Tags beginning runners distance running training tips. About the Author. Marc Lindsay Marc is a freelance writer based in Scottsdale, Arizona. Never Miss a Post! Enable Notifications No Thanks. Click the 'Allow' Button Above. You're all set. Taking these breaks makes marathon or half-marathon training less grueling and reduces the risk of injury, Mr.
Galloway says, because it gives the muscles regular recovery time during a long run. You can find any number of elaborate training plans online, but we believe in keeping it simple. Here is the basic formula for a great training plan. Most new runners start with a 5K — a 3. Your local 5K will attract a fun, relaxed group of new runners and walkers, as well as more experienced runners who like to go fast. For this plan, you will run for 30 minutes every Tuesday and Thursday, and for longer distances on Sundays.
The Sunday runs are listed below. Remember, you can always use the run-walk method instead of running the entire distance.
Training Time: 7 weeks. The 10K 6. Sometimes they will have music and entertainment at the start and finish lines, and offer prizes to age-group competitors. You will run for 30 minutes every Tuesday and Thursday, and for longer distances on Sundays.
Training Time: 10 weeks. After the 5K, the second-most popular race is the half-marathon Half-marathons are great races for beginners because — like the marathon — you get the thrill of a big race event but you have to go only half the distance.
If you are using the run-walk method, look in the white boxes for your training plan. Training Time: 17 Weeks. Plenty of beginners choose a marathon Training Time: 6 months. Our weekly email for runners delivers practical tips, expert advice, exclusive content and a bit of motivation to your inbox to help you on your running journey. See sample Privacy Policy Opt out or contact us anytime. Instead, try on four or five running shoes, jog around the store and let your feet decide.
In a sweeping review of the science on running shoes and injuries, researchers found that the most important feature of a running shoe is brace yourself — comfort. Choose a shoe that feels good. While most runners focus on shoes, socks can be important too.
Blisters from bunched-up socks are painful and could sideline you for days. Some running socks are made from a sweat-wicking material that draws moisture away from your feet, preventing bacteria from accumulating between your toes which inevitably leads to foot odor. Look for a sock without thick or any seams and decide if you want a no-show sock or one that covers the back of your ankle where shoes sometimes rub. Try socks on in the store, and pick one or two that you like. Test them out to see how they perform when you run and sweat before investing in multiple pairs.
Running should feel like a reward. But many people like a combination of upbeat music or short podcasts or books on tape to accompany them on the run. My personal favorites to train with are books by comedians, who often read their own audio books and leave me laughing so much I forget the pains of running. Snap Judgment Host Glynn Washington takes listeners to his weekly podcast on a fascinating ride of personal stories told through sound.
He finds out that everything we thought we knew about running is wrong. Brittany Hambleton January 6, Load More.
This field is for validation purposes and should be left unchanged. Newsletter Signup. By Jason Fitzgerald For Active. Have a question about running? Share this article. A Goodbye From Cool Running!
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