17 Mar '15, 12pm

10 #runningtips for beginner marathoners:

Keep a training log. Write down your daily mileage, run times, race distance and times, and how you feel. It's hard to remember what you did later, so write it down immediately. Increase weekly mileage by 10%. This allows for a gradual increase in mileage and reduces the risk of injury. Include a "cut back" week every third or fourth week of training. "Cut back" means reduce your mileage and use it as an easy week. Run 3 or 4 days a week. Include one long run, two shorter runs for speed and strength, and an optional easy recovery run day. For speed, focus on your run pace one day a week by running slightly faster in short increments of time or distance. For strength, include some hills one run each week. Long runs are runs that increase your distance. Run these at a slow, comfortable pace, about 1 or 2 minutes per mile slower than your expected goal pace. Always alternate ...

Full article: http://www.runnersworld.com/race-training/10-tips-for-beg...

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