Running a Marathon For Dummies

Get ready to run the race of your life

Are you an aspiring marathon runner afraid of hitting the wall? Have no fear! Running a Marathon For Dummies gives you exercises, programs, and tips to improve your running stamina, speed, and overall health. It takes you through the steps of training for and running your first 26.2–mile marathon and beyond. So what are you waiting for? Lace up your running shoes and get ready to move!

Get a leg up find out how much time you′ll need to train for running a marathon, pick the right running shoes, and get to know the running techniques to keep you moving without injury It′s a plan, man get a 20–week training plan that safely (and effectively) gets you to the finish line no matter your status as a beginner, intermediate, or advanced runner Beyond the asphalt round out your fitness plan with strength training, cross–training, and stretching activities that′ll get you in shape to run your heart out Stay on track ease race–day jitters with time–tested advice on slowing down, giving your body a much–needed break, and getting through the race without losing your cool

Open the book and find:

The physiology of running a marathon The proper gear you′ll need Trusted guidance on creating a marathon training plan How to identify and prevent common running–related injuries The 4–1–1 on stretching, crosstraining, and recovery during training Practical and motivational pre–race strategies Ten things to do on marathon race day

Learn to:

Train for your first marathon no matter your skill level Improve your performance through drills and workouts Successfully complete your first or fastest race

Introduction 1

Part I: The Basics of Running a Marathon 7

Chapter 1: Training for the Big Race: An Overview 9

Chapter 2: Getting a Leg Up with the Right Running Gear 25

Chapter 3: Understanding the Physiology of Marathon Running 37

Chapter 4: Starting Off with Proper Running Technique 59

Part II: Creating Your Own Marathon Training Plan 73

Chapter 5: Aerobic Training: The King of Marathon Preparation 75

Chapter 6: Running Longer, and Longer, and Longer Still 97

Chapter 7: Getting Faster with Interval Training 109

Chapter 8: Making a Plan as a Beginner Runner 121

Chapter 9: Prepping for Your Next Race as an Intermediate Runner 133

Chapter 10: Pushing Yourself as an Advanced Runner 153

Part III: Going Above and Beyond to Stay Strong and Healthy 173

Chapter 11: Producing Powerful Muscles with Strength Training 175

Chapter 12: Stretching, Cross–Training, and Recovery during Training 211

Chapter 13: Recognizing (And Avoiding) Common Running Injuries 235

Part IV: Gearing Up for Race Day (And Beyond) 257

Chapter 14: Backing Off Before You Give Your All: The Marathon Taper 259

Chapter 15: Getting a Boost with Practical and Motivational Pre–Race Strategies 267

Chapter 16: Running the Marathon: Race Strategies and Tips 277

Part V: The Part of Tens 291

Chapter 17: Ten Things to Do on Marathon Race Day 293

Chapter 18: Running Amok: Ten Common Training Errors 299

Chapter 19: Ten (Or So) Great Destination Marathons 305

Chapter 20: Ten (Okay, Eleven) Frequently Asked Questions about Running a Marathon 313

Appendix: A Marathon Directory 321

Index 329

Jason R. Karp, PhD, is a nationally recognized running and fitness coach, freelance writer and author, and exercise physiologist. He is the owner of RunCoachJason.com, a running coaching and personal training company, and the 2011 IDEA Personal Trainer of the Year.