February 10, 2017

Marathon training tips with David Thuo-What you require to start and keep going

1.RUNNING GEAR
Settling on the right gear is a critical part of successful and comfortable training. The following are some of the main items to pay attention to

1).CORRECT RUNNING SHOES

Correct running shoes are a very important part of the running journey. Not only does the right shoe lessen the impact of your step and cushion your feet from the heavy landing, they are also very key in preventing some common running injuries like ankle strains,fractures,bunions,corns and metatarsalgia.Sports specific shoes can also improve on performance.
Shoes should also be changed every so often because they loose the cushioning properties with time.(According to Michigan State University Extension, running shoes should be replaced after every 350 to 500 miles. If you run 20 miles a week, this means you should replace your shoes every 20 to 25 weeks)

New shoes should be phased into the running routine gradually to get the feet used to the shoes. An example is by using them on the shorter runs then eventually introducing them to the long runs.

A number of factors need to be considered when buying shoes see-http://www.runnersworld.com/running-shoes/how-to-buy-the-right-running-shoes

2).PROPER RUNNING ATTIRE
Correct running attire keeps athletes comfortable and is designed with material that pulls (referred to as wicking) sweat from the body. Some examples are synthetic and polyester. Materials like Cotton on the hand hold sweat and become heavy causing friction leading to blisters and they make one cold and miserable. A good fit is also important.

To aid in visibility, one should get luminous gear or luminous accessories. Socks should also be of synthetic material such as polyester or acrylic

Running gear tends to be expensive but it is also long lasting.A number of factors are to be considered when selecting the running attire. See  https://www.rei.com/learn/expert-advice/running-clothing.html

3.ESTABLISHING RUNNING ROUTE
First step is to decide what one wants in a running route and how much mileage or time one intends to cover each run and how many days in a week the runs will be.3 days well spaced out work well. When starting out, one is best off with a route with only a few elevation gains if any. There may be also the preference of trails, pavement or treadmill.
Once a decision is made, you can then set out to look for routes. You may benefit from routes set by others around you or you can map out your own. The routes and run timings should be convenient. Avoid areas with too much traffic due to risk of accidents and too much pollution. The route should be safe in terms of, animals, and potholes, not too isolated and should be well lit if running too early or a bit late.

4.THE ACTUAL RUNNING
It is important that the initial runs be a combination of runs and walks so that the body gets used gradually to avoid the risk of injury. Carry some water for hydration and inform someone of the route you shall be taking on the run. Warm up slowly, have a device to track the distance and start a log, which aids in tracking progress. Always have some identification on with a contact of a next of kin in the event that you get into an incident or accident https://davidthuo.com/product/safety-id-adult-david-thuo-fitness-kenya/. Avoid having earphones in your ears so that you can have an all time situational awareness of your surroundings.

5.KEEPING THE RUNS GOING-ADVANTAGES OF JOINING A GROUP
It’s a very natural thing on a number of occasions to roll over and go back to bed if its only you in a run. Joining a group whether on every run or occasional runs say weekend or once a month helps in the following
1.    Friendship
2.    Accountability
3.    Running improvements
4.    Motivation
5.    Personalized advise
There is however an intimidation feeling when starting off because of feeling slow or fear of being last but this quickly fades off.

2 Comments
  • Cate, February 11, 2017 Reply

    Avoid ear phones on your "years".......
    Good advise, liked the bit about replacing shoes 20/25 weeks.

    • david, February 13, 2017 Reply

      Hello Cate,
      Thank you for visiting my blog, I am glad you found this helpful. I have rectified the 'year' error :-D Thank you again...


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