- First and foremost, invest in proper running gear. I say invest, because running gear isn't cheap, but it's well worth the money spent. There are all types of great running gear to get you through training.
- Shoes. The first thing you’ll need is a new pair of running shoes. Without a good pair, you can expect lots of extra pains in your legs and lower back. If possible, visit a local specialty running store where you can typically get fitted by an avid runner who knows lots about running shoes. I personally shop at The Running Room and have been very happy with their customer service and the purchases I've made.
- Clothing. Your running gear should always be comfortable. On days when the temperature is warmer than 65-70 degrees, you will want to wear shorts and a t-shirt. Leading manufacturers of running gear make shorts and shirts specifically designed to wick away moisture from your body. They are comfortable, look good, and make you feel like a runner. :) Short tights are a great way to prevent discomfort from legs rubbing together and can be worn under running shorts to prevent chafing.
- Socks. Running socks are those that are designed to wick away moisture and help prevent blisters. Do not wear 100% cotton socks as cotton absorbs moisture and cause blisters to develop.
- Hydrate. Hydrate. Hydrate! I can't stress enough the importance of drinking lots of fluid while training. Drinking water is best, but sports drinks are a good substitute to water, especially during the longer runs.
- Stretching. Stretching and warming up are very important parts of training and should not be overlooked. Do it right after a run when your muscles are warm and loose. This will help you feel better after a run, improve your stride, and help to prevent injury. Within 15 minutes after every run, be sure to do the following stretches:
- Calf Stretching
- Quadriceps
- Hamstrings
- Groin area
- Lower back and outer thighs
- Inner Thighs
- Nutrition. Nutrition is critical while training for a marathon or half marathon. Carbs, carbs, carbs! If you are on a low carb diet, then STOP. Carbohydrates provide the fuel for runners. Load up! Vitamins are highly recommended and will give you adequate supplies of the minerals your body needs. Take multi-vitamins daily as a supplement. Also, keep in mind you need plenty of calcium and iron. See the nutritional charts for the things you eat and make sure you are getting adequate amounts of both. Following are good sources of complex carbohydrates and protein:
Good Carbohydrates:
Potatoes, yams, beans, peas, wheat bread, bananas, macaroni, spaghetti, cereal, raisins, apples, bagels, syrup, brown rice, corn, apples, carrots, root vegetables
Good Protein:
Low fat milk, beans, green peas, lean beef, chicken, fish, eggs, cheese, yogurt, nuts, peanut butter, cottage cheese, tofu and soy product
1 comment:
One thing that I KNOW that I need to be better at, and especially now with training (yes, I AM going to join you!) is drinking WATER!! I can get so busy throughout the day that I forget to sit down and drink (I never seem to forget to eat though...that is always covered)! :-)
Oh, and stretching too! I am terrible at stretching. I don't take the time to to do it even though I KNOW my muscles need it!
So, on top of the running/miles those are MY two main goals in the "get set"...more water and more stretching!! :-)
Post a Comment