how to run your first marathon ? javaone 2014 ignite
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How to run your first marathon ? JavaOne 2014 IgniteTRANSCRIPT
How to run your first marathon ?
@arungupta
Half/Full Marathon GrowthN
umbe
r of R
unne
rs in
100
0
0
500
1000
1500
2000
Years
1990 1995 2000 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013
Source: http://www.runningusa.org/annual-reports
What type of runner are you ?
• Newbie: Never run before
• Casual: Walk regularly, Some 5k or 10k
• Small distance: 10k to 1/2 marathon
13.1 * 2 != 26.2
5k * 2 != 10k
Types of runs• Interval: Short intense runs (~1-2 mins), with equal
recovery time, total time can vary
• Tempo: Warm up 10%, cool down 10%, sustained pace for 80% in between (at least 40 mins)
• Long run: ~15-20 miles
• Easy run: Building the base
Cross Training
Running PlanEasy run
Cross training
Tempo
Cross training
Interval
Off
Long run
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
How to increase your mileage ?
10% per week
Week 1: 5k, 15 miles Week 2: 3.5 miles, 16-18 miles Week 3: 4 miles, 18-20 miles Week 4: 4.5 miles, …
Apparel
Accessories
Shoes
Motion mechanics
Foot strike
Nutrition9 caloriesper gram
4 calories per gram
Note: Alcohol is 7 calories/gram
Fat 30%
Carbohydrate 40%
Protein 30%
Get led by
your thirst Get ahead of your thirst
Hyponatremia: Too much fluid causing a drop in sodium levels
Maintain a log• connect.garmin.com
• runkeeper.com
• strava.com
• miles2run.org
• . . .
Choose your course ?• Flat or hilly ?
• Travel ?
• Altitude ?
• Start time ?
• Spring or Fall ?
STR EN GTH
FLE"X"I"B"I"L"I"T"Y
E"N"D"U"R"A"N"C"E
Resources• runnersworld.com (@runnersworld)
• runningtimes.com (@runningtimes)
• coolrunning.com (@coolrunning)
• menshealth.com (@menshealthmag)
• active.com (@active)