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Training For A Marathon

Training For A Marathon. By: Hanna Lysaker. Healthy diet. In order to train for a marathon you need to make sure you maintain a healthy diet. Carbs are very important for runners in order to get the important fuel that you need. 65% of your total calories should be from carbs

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Training For A Marathon

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  1. Training For A Marathon By: Hanna Lysaker

  2. Healthy diet • In order to train for a marathon you need to make sure you maintain a healthy diet. • Carbs are very important for runners in order to get the important fuel that you need. 65% of your total calories should be from carbs 10% should be from protein 20-25% should come from unsaturated fats If you are a rookie consider some of these tips.

  3. Make it a goal • Sign up for it eight to twelve months in advance and start training! • People who make this goal can also help with weight loss • Stay motivated! • Changing up your work out is good!

  4. 18 Week schedule

  5. Before the race • Don’t try anything new whether its shoes or a new shirt! • Don’t drink a large of coffee or caffeine before hand • Hydrate well meaning drink at least 60oz of water a day • Eat simple the day of the race options such as oatmeal, bagels and fruit. • If you plan to run with music check to make sure it is allowed. Some races do not allow you to wear head phones. • Use Vaseline to avoid chafing

  6. During race • Start at a nice a slow pace! Pace yourself! • Bathroom lines are longest at the first few aid stations set up • Plan ahead if you have friends or family coming to cheer you on so you know their location. • When stopping at an aid station avoid unhealthy foods like a chocolate donut! It may sound great at the time, but it is not a good idea!

  7. Facts about marathons • A 140-pound woman running 10-minute miles will burn 2,777 caloriesduring a marathon. That’s about twice the recommended daily caloric intake of 1,200 to 1,500 calories. • The average men’s finishing time in U.S. marathons is 4:26. • The average women’s finishing time in U.S. marathons is 4:52. • your feet can produce a pint of sweat each day. • 57% of runners purchase at least two pairs of running shoes each year. • Athletes dressed in red are more likely to win events than athletes wearing any other colour. • Most incredible runners of our time!

  8. Now get out there and run one!

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