Running expert Richard Francis explains the benefits of a marathon training program.
The last clip we just covered was the equipment you will need to try for marathon. In this next clip we will cover following the proper training program to get you to the full 26.2 miles. Now, with any exercise program, you should get a physical before we start exercising and make sure you are fit enough to begin exercising. So, make sure you do go to a Doctor and get checked out. Now, starting an exercise program for a marathon, I am going to want to start really gradually. The biggest mistake is people get very excited signing up for the first marathon and they go and they run every day of the week for two weeks to find out that at the end of the two weeks, they are either mentally burned out or they have an injury to their heel and ankle. So, when you are supporting the new members, please start gradually. Start only with 2 or 3 days a week of running or jogging or walking depending on your prior fitness levels and remember one thing is that just because your family or neighbor is following a certain program doesn't mean it's going to work for you because everybody adapts to exercise differently. So, if you are just starting out 2 to 3 days a week, is plenty for walking and running in the first week of 2 weeks of your program. Each session should be no more than 20 to 30 minutes. Once you start building up the endurance, you can build it up 45 minutes to an hour but those first 3 weeks it should really limited to 20 to 30 minutes. Now, a good test is what we call the talk test. Now, hopefully you are training with a partner or with a group because it's a lot more exciting than training on your own with running or walking, but using the conversation test, if you are able to turn to your partner have a conversation with public going at the right pace, if it's difficult, you might be going a little bit too quickly. So, use the talk test when you are gauging your pace and if you doing at right intensity. Other techniques for starting off the walk and running program is what we call the walking, jogging automating method and the idea behind that is to allow yourself to build up the amount of time you spend jogging by alternating to walking sessions in between. So, if you only need to jog for 2 minutes, you should walk for 2 minutes to recover and jog for another 2 minutes and walk for another 2 minutes so that you build up gradually for that full 20 minutes. Eventually the build is so you can jog for 20 minutes at a time or 30 minutes at a time as you build during the weeks. So, during those first few weeks, just start with walking if you don't have a walking or running background and then as you build up your endurance, start alternating your walking and running. 2 minutes of walking, 2 minutes of jogging; 3 minutes of jogging, 3 minutes of walking. Until you are able to build up your jogging time to a perhaps 5 minutes of jogging and two and a half minutes of walking. So, if your jogging time is twice your recovery time, you are in good shape. So, what you want to do is really build your jogging -- the amount of time you spend jogging and cut the amount of time you spend walking as you build through the weeks. To recap this, make sure you start off very gradually. A training program includes speed, endurance, strength work and recovery as well as building your base mileage, but the most important thing to remember is to start very gradually building the miles week after week and make sure you get enough recovery in between. This next clip I am going to cover is proper form and technique.