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How to Train for a Marathon in 3 Months or Less

How to Train for a Marathon in 3 Months or Less

Completing a marathon is on the bucket list for many people. If you’re not already a long distance runner, chances are you have no idea how to go about this mammoth task.

Running a marathon is very doable. I’m going to teach you how to train for a marathon so you can get it done in just three months.

A marathon is 26.2 miles and, depending on the race, you can expect runners to finish anywhere in between two and six hours.

There are a few things to keep in mind.

Running 26.2 miles is a long way. It is very demanding on your muscles, tendons, ligaments, bones, cardiovascular fitness, and is just as demanding on your mental stamina.

At any one time, 50% of all runners are injured. They have shin splints, plantar fasciitis, stress fractures and unexplained niggles. Do see your doctor for a check-up before engaging in any strenuous activity. If you experience any soreness other than general fatigue, you must see a professional right away for a quick fix–-better to miss a day of training while the injury is easily repairable than to a miss a month of training because you thought it would go away.

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One more warning:

Running is addictive. Once you finish your marathon, you will not be the same person you were when you started training. You will be stronger in your body and in your mind. You will know that sense of freedom unique to runners. You will salute others in your neighborhood with that grin known to all runners. And you will become a better person.

If you have the guts to commit to a marathon, you should start by familiarizing yourself with running terminology.

Long Steady Distance (or LSD) – This is your most important run of the week. You will go at a steady reasonable pace for a longer distance than your other runs. This run builds up your endurance stamina. Beginner’s tip: Include regular walk breaks.

Tempo – This run is the medium distance run in your week, and is done a little faster than your LSD. This run will improve your lactic threshold, which is that burn you get in your legs when you are pushing it. Beginner’s tip: Push the pace, but don’t go totally flat out.

Fartlek – This hilariously named run is Swedish for speed play. In this run you will alternate between fast and slow running. Over time, this will help increase the speed of all your other runs. Beginner’s tip: Alternate between running as fast as you can and walking. Use lamp posts or street corners to decide when to walk or run.

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Easy – Just like it sounds, this run is shorter, slower and more relaxed than the others. Its purpose is to keep your legs ticking over to add a few extra miles in your week, without putting additional stress on your muscles and bones. Beginner’s tip: Always run this slower than your natural run pace. If your pace is very slow, make this a walk.

Rest – Rest is the most neglected part of training. Rest is doing nothing, sleeping, eating, hydrating, getting a massage, and chilling out after the previous strenuous weeks. Rest is when your muscles and bones strengthen, your immune system rejuvenates, and your body prepares itself for your next session. Do not skip this!

Those terms are really all you need to know to complete a marathon. Once you’ve picked your race, you can start training.

Each run needs to be done once each week. Every 4 weeks, you’ll take a recovery week where you’ll only do Easy runs.

Most people do their LSD on the weekend when they have more time. Simply pick which day of the week suits you best and stick to that. Your Easy run will best fit either the day before or the day after your LSD. Your Tempo and Fartlek will fit in whichever other days work best for you.

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Here’s an example of how this might fit into your week:

how to train for a marathon in 3 months or even less

    Now you’ll need to build your plan–in this case three months (or 13 weeks)–until Race Day. It is best to plan it all out now, rather than doing it on a weekly basis.

    • Fill in your LSD run distances first. These will build up gradually over time.
    • Build in your recovery weeks approximately every 4th week.
    • Add in your Easy runs.
    • Add in your Tempo and Fartlek runs.
    • The 7-10 days before the marathon you’ll need to taper your training.

    Here’s a sample for you:

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    how to train for a marathon in 3 months or even less

      Tips:

      • If you have already been running for a while, you can skip the first 4 weeks of this plan and knock it off sooner!
      • Many runners have GPS watches. They are great to help you keep track of your distance and pace. If you don’t want to fork out for a specialist watch, there are many free apps available to download on your smartphone.
      • Depending how long the marathon will take you, you may need to learn how to eat food on the go. Glucose gels are the most convenient source of energy. You can also experiment with energy bars or by adding honey to your drink.
      • Carrying a drink bottle for more than a few miles is very annoying. There are plenty of waist packs, hands-free bottles, and hydration backpacks available so you don’t need to carry a bottle.
      • For your first marathon, time isn’t important. The important thing is that you did enough training to complete it. If you feel rubbish on the day, or the weather is crazy, that’s okay. Take it easy, chat to other runners, and soak up the atmosphere.

      When the going gets tough, dig deep and remember you are one of us now. You are a runner. Best of luck!

      Featured photo credit: Army 10-Miler – 2010 – AUSA – FMWRC – United States Army – 101024 / photo by familymwr via fotopedia.com

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      Last Updated on November 11, 2019

      How to Improve Memory and Boost Your Brainpower

      How to Improve Memory and Boost Your Brainpower

      Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

      To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

      Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

      1. Exercise and Get Your Body Moving

      Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

      Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

      To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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      2. Eliminate Stressors and Seek Help If You’re Depressed

      Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

      If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

      Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

      3. Get a Good Night’s Sleep and Take Naps

      Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

      Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

      4. Feed Your Brain

      Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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      This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

      Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

      Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

      5. Eat Breakfast and Make Sure It Includes an Egg

      According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

      Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

      Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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      6. Write it Down

      If there’s something you want to remember, writing it down can help.

      It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

      You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

      7. Listen to Music

      Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

      8. Visual Concepts

      In order to remember things, many people need to visualize the information they are studying.

      Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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      Here, you can learn How to Become a Person Who Can Visualize Results.

      9. Teach Someone Else

      Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

      Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

      10. Do Crossword Puzzles, Read or Play Cards

      Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

      So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

      Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

      More About Boosting Memory

      Featured photo credit: Pexels via pexels.com

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