Modified: December 3, 2009 at 10:05 am •
Published: December 3, 2009
Have you ever wanted to train for a marathon? Last year, 400,000 runners, most of them newbies, completed marathons in the U.S., subjecting themselves to a grueling 26-mile, 385-yard race long reserved for elite athletes. While many of those runners trained for mere weeks for the race, experts frown on going for the gusto with very little training.
Here are some tips for the novice runner from Jeff Galloway, running coach and former U.S. Olympian:
> Start by alternating one minute of walking and one minute of running, gradually decreasing the frequency of walk breaks to one for every five to 10 minutes of running.
> Get running shoes at a specialty running store and change them every 300 to 400 miles.
> To prevent blisters, apply a liberal coating of petroleum jelly and wear good-quality, double-layer running socks.
> “Never run through pain, loss of function or inflammation,” Galloway cautions. “Most injuries will heal within a couple of days.”
Source: Parade’s healthystyle