I would like to run a marathon. Is there an easy-to-follow training program?

Q: I would like to run a marathon. Is there an easy-to-follow training program?

A: The walk-run method is a system used for many, many years and has been proven very successful. The method prepares your endurance.

When new runners begin a running program, they often start by following a run-walk routine. They run for maybe 30 seconds, walk until they feel recovered, and then repeat the process for 20 to 30 minutes. Those 30 seconds will eventually become 5 minutes, then 1-2 miles, etc. I like to start with an equal recovery time for structure.

Walk 30 seconds, run 30 seconds.  Each week or each run you can progress. To train for a marathon, I suggest giving four months for training.  It's exciting to see how you improve and how much farther you can go each week. Let me know how it goes.
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Ask The Expert

Q: I am feeling bloated/constipated a friend suggested to exercise. How can exercise help?

A: Exercise helps constipation by decreasing the time it takes food to move through the large intestine, thus limiting the amount of water absorbed from the stool into your body. Hard, dry stools are harder to pass. In addition, aerobic exercise accelerates your breathing and heart rate. This helps to stimulate the natural contraction of intestinal muscles. Intestinal muscles that contract efficiently help move stools out quickly. I'd also take a look at your diet. Do a food log, and see what you’re eating. Maybe you have too much gluten in your diet. If you are over-using complex carbohydrates, like breads, pasta, and rice that can be a major contributor of bloating & constipation.  Drink more water and I have found personally that the product BIO k has been extremely helpful in my struggles with constipation. You can purchase it at Whole Foods in the refrigeration section. Consult with your doctor if this product is right for you.

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