ARTICLES, TIPS, TRAINING & GENERAL ADVICE

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Training Plans

Please be safe, consult with your physician before beginning any
new fitness plan.

Training Plans: Beginning Runner

Anyone can run a marathon, and this program can help you get started. Maybe you’ve already run a 5K, 10K or half marathon, and you’re looking for a new challenge. Or, maybe you’ve been running a while and are wondering if you can accomplish a life goal of completing a marathon.

If you have already been running for 6 months or more, and average 15-20 miles a week, you can jump right in to this program. As a Beginner, you can run five or six miles without difficulty. Now you want to complete your first marathon.

If you aren’t yet running five or six miles at a time, then it’s a good idea to start with an less intensive program. We recommend you pick a marathon further out, and start by training for a 10K or half-marathon first. Once you’ve completed a shorter race, you’ll be ready to start this program.

With this program you will run approximately 4 days per week. Your mileage will increase to around 35 miles per week over the course of the next 16 weeks. You will gradually increase your long run to increase your endurance. Then you’ll taper to prepare for the marathon.

Schedule:

Mon Tues Wed Thur Fri Sat Sun
1 Rest 4 miles Rest Rest 4 miles 6 miles Rest
2 Rest 4 miles Rest Rest 4 miles 7 miles Rest
3 Rest 4 miles 3-4 miles Rest 5 miles 8 miles Rest
4 Rest 4 miles 3-4 miles Rest 5 miles 9 miles Rest
5 Rest 5 miles 3-4 miles Rest 5 miles 10 miles Rest
6 Rest 5 miles 3-4 miles Rest 5-6 miles 11 miles Rest
7 Rest 5 miles 3-4 miles Rest 5-6 miles 12 miles Rest
8 Rest 5 miles 3-4 miles Rest 5-6 miles 13 miles Rest
9 Rest 5 miles 3-4 miles Rest 5-6 miles 14 miles Rest
10 Rest 5 miles 3-4 miles Rest 5-6 miles 16 miles Rest
11 Rest 5 miles 3-4 miles Rest 5-6 miles 18 miles Rest
12 Rest 5 miles 3-4 miles Rest 5-6 miles 12 miles Rest
13 Rest 5 miles 3-4 miles Rest 5-6 miles 20 miles Rest
14 Rest 5 miles 3-4 miles Rest 5-6 miles 10 miles Rest
15 Rest 3 miles 3 miles Rest 4 miles 5 miles Rest
16 Rest 3 miles 3 miles Rest 2 miles Rest or Race Rest or Race

Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.

Nutritional needs will change as you increase your long run. Make sure to stay hydrated and consider fueling with a sports gel after the first hour of running.

Race Day Tips:

Eat a good breakfast. Arrive early to the start, so that you can walk around and use the bathroom etc. Start slow and pace yourself. Drink at all the water stops. Relax and have a good time!

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News

Sweat365 and Brooks Sports

August 5, 2008 by Brad Hefta-Gaub

Sweat365 is very excited to announce a new partnership with Brooks® Sports.

Brooks is a leading running company that designs and markets a line of high-performance running shoes, apparel and accessories. Entirely focused on the run, Brooks is dedicated to inspiring people to run and be active. Sweat365 is dedicated to supporting your everyday fitness, no matter what your level and no matter what your goals.  At Sweat365, we are honored to work with a partner like Brooks that shares a common vision of inspiring people to reach their fitness goals.

Sweat365 will be powering the social media platform for Brooks. In addition to providing Brooks with a fully hosted state of the art social media publishing platform and access to a growing community of everyday athletes, over the next several months we will work closely with Brooks to deliver several exciting new programs for them to engage with their customers using the Sweat365 platform. Stay tuned for more.

In the mean time, please check out the new Brooks Blog at http://talk.brooksrunning.com.

Guidelines For Working Out During Pregnancy

June 7, 2008 by Lisa Sabin

A woman’s body goes through many changes during pregnancy. The most obvious are increased girth, posture and center of gravity. The hormonal changes such as increased levels of estrogen and progesterone cause the GI track to slow down so that a woman gains the appropriate amount of weight to sustain a fetus. Relaxin, causes muscle and connective tissue to soften and become more flexible. Proprioception may change as feet swell and posture compensates for the new distribution of weight. Changes in hormones can create mood swings for many women. (more…)

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