Marathon Training: Winning Strategies, Preparation and Nutrition for Running 5k, Half, Long Distance Marathons

By Katherine McLaren

** The Only Marathon and Half-Marathon Training Book You'll Never Need! **

The book appears to be the "best of" many articles from the Runners World Magazine put together in a book form, but it is a good resource for running, related fitness, injuries, injury prevention, nutrition, etc.

Running a long race helps a person in many ways. Studies prove that it is the best form of exercise that burns maximum calories to lose weight and keep fit. Apart from improving overall health, it also prevents a lot of diseases. Expert physicians suggest running as the best practice for patients with early stages of diabetes and pressure. It is also proved that running reduces the risk of heart diseases, strokes and attacks.

In addition to health benefits, people who run long races are always happy since running is an activity that boosts confidence, improves morale and stimulates you to taste the sense of achievement. Moreover, researches have concluded that running can be suggested to people suffering from acute depression to help them get out of the situation fast. On the whole, running long races improves physical, mental and emotional health of the participants.

This book aims to be the only guide you'll ever need for aspirants who wish to hold the pride of winning a long race. It gives specific and most valuable tips for athletes to win all kinds of long distance races. By adopting the techniques and strategies mentioned in this book, any laymen can train himself to win a 5k, or 10k, or half marathon, or an ultra marathon race.

Significant areas that are emphasized in this book are:

* Benefits of running long races
* How to beat the initial fear
* How to be self-motivated always?
* Right kind of food and nutrition for athletes
• Different kinds of training to undergo like cross training (strength training, yoga, aerobics, etc.), speed training, endurance training, right breathing technique, how to avoid injuries and cramps, etc.
* Specific training combinations for different races
* On the d-day tips including tips to use the water stops, how to use a run walk method and so on.
* A systematic training schedule to follow

What are you waiting for?
Grab your copy now!

• Language: English
• Publisher: Digital Publishing Group
• Release date: Jun 3, 2014
• ISBN: 9781311947079

Book preview

Marathon Training - Winning Strategies, Preparation and Nutrition for Running 5k, Half, Long Distance Marathon

Katherine McLaren

Published by Katherine McLaren at Smashwords

Copyright © 2013 Katherine McLaren

This e-book is licensed for your personal entertainment only. This e-book cannot be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person. If you are reading this e-book and you did not purchase it, or it was not purchased for your use only, then please return to Amazon.com and purchase your own copy. Thank you for respecting the hard work of the author. The author asserts the moral right to be identified as the author of this work!

Table of Contents

Introduction

Benefits of Running Long Races

- To build will power and determination

- To take up the challenge

- To be famous as a role model

- The pride of victory

- To lead an active life

- Love to travel

- Runners are more confident people

Health Benefits

- Lose Weight

- Controls High Blood Pressure

- Prevents Heart Attacks and Strokes

- Healthy Lungs

- Get rid of addiction to drugs

- Relives one from depression and emotional distress1

Preparing Mentally for the Race

Beat the Initial Fear

- Losers quit, don’t be one

- Never think of the result

- Think Positive

- Split the Distance

The Art of Self-Motivation

- Set goals that are reachable and realistic

- Do not overdo it

- Enjoy what you do

- Make it a routine

- Maintain diary

- Include friends and neighbors

- Pat on your back

- Be Lenient

- Stop comparing with others

- Get inspired by role models

The 4 C’s of Success

- Concentration

- Confidence

- Control

- Commitment

Food and Nutrition

General food and nutrition while running long races

Food to intake on the day and the previous day of the race

Ideal diet for the day of the race and the previous day of the race

- Foods to be avoided

Different Types of Training to Undergo

Training to Improve Your Pace

Training for Stamina and Stability

Different Cross Training Techniques

- Strength Training

- Aerobics and Stretching

- Yoga

- Other Cross Training Techniques

Training to Avoid Hitting the Wall

Training to Evade Injuries and Muscle Cramps

- Taking Proper Rest

- Sleep Well

- Balanced Diet

- Warm Up and Cool Down Systematically

- Maintain Liquid Levels

- Training to Adopt the Negative Split Method

Three Tips for the Day of the Race

- How to Use Water Stops Wisely?

- Tips to Adopt a Run-Walk Alteration Method

- Other Simple Points to Remember on the Race Day

Conclusion

Introduction

Few years ago, we had been to a restaurant for dinner. There were a few people smoking at the table next to us. It was then I suddenly started gasping and I didn’t have my inhaler with me. I couldn’t talk and breathing was becoming difficult. I felt like I was going to breathe my last within few minutes. My husband hurried me to an emergency ward at the nearby hospital and only after I was put under an oxygen cylinder, I felt better. Since then, the fear of getting an Asthma attack kept me from doing any workouts or exercises. In fact, I wouldn’t even run to catch a bus.

The above is a post written by a woman who won a marathon race after this incident. Unbelievable, right? That’s