Marathon Training Secrets - A Step By Step Guide To Running Your First Marathon
By Jago Holmes
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About this ebook
Do you want to run a marathon?
If you're serious about achieving your dream goal of running your first marathon without turning your whole world upside down preparing for it, then this new book by top UK personal trainer - Jago Holmes is the one for you.
The book is called: "Marathon Training Secrets - A Step By Step Guide To Running Your First Marathon"
But unlike most books about running, this one is for people who don't necessarily want to live, eat and breathe the sport.
It's a great read, loads of technical info for anyone who loves to go in depth but there's also easy to follow running programs for those of us who just want to get on with it!
And it's perfect for beginners who want to take on the challenge of training for a marathon, but don't want to spend every day doing it!
The whole process is broken down in to small manageable chunks in a day by day format.
Anyone can follow along with the easy running plans which are designed for all levels of fitness, from absolute beginners to seasoned runners who want to build up the distances they can run for.
Here are some of the secrets of marathon training for beginners you'll learn inside...
You'll find out the most common disastrous mistakes all new runners make and more importantly discover how to avoid making them yourself.
You'll see the reason why most novice runners quickly lose interest and never manage to keep going more than 2 weeks in to their running program.
You'll discover how using little known 'secret' advanced training techniques throughout your marathon training will transform your fitness and stamina levels in just days never mind weeks. As well as this, these great little strategies will actually reduce the overall time you need to spend running.
You'll find out exactly how much time you should run for each week in order to be able to comfortably complete your first marathon (the answer to this may shock you!)
And much, much more...
This running plan is meant for anyone who wants to lose weight, get fitter and conquer the challenge of running for longer distances, it is not for supreme athletes or extreme sport fanatics.
It's designed for everyday men and women who want a quick and easy solution to being able to run a marathon.
Click the button at the top of this page to discover the secrets in this book NOW.
Jago Holmes
Jago Holmes is an experienced and highly respected personal trainer and weight loss coach from the UK with over 12 years experience in the fitness industry. Based in Yorkshire, England, his personal training company has helped thousands of clients to lose weight, get healthier and improve their lives. He has produced a wide selection of fitness and sports specific training programs, ranging from Badminton fitness training, to weight loss walking plans, running schedules for beginners right through to post pregnancy fat loss plans. About Me I love my job, it's something I've done for the last 12 years without ever feeling bored or unfulfilled. The wonderful clients that we are lucky enough to work with help us to learn so much. Even though the results they achieve are almost life transforming to them, to us they are even more wonderful. Being able to help people live better, healthier, more confident and longer lives AND get paid for it is an amazingly priviledged position to be in. One of the other great things about being a personal trainer is the amount of free time I have. I use this time mainly to put in to writing, the knowledge and experience that I have gained from working with my clients. I am lucky to be able to test first hand any dietary or fitness related breakthroughs that burst on to the scene. In fact many of my programs feature this 'insider' knowledge. In all of my books I give you PROVEN techniques which have been tested and perfected on my own clients. We've made the mistakes so that you don't have to do. I try to write in a simple and easy to understand way because I understand how difficult it can be to grasp some concepts that many so called 'experts' weave in to complex mines of information to convince you that you need them to decipher it for you. Many aspects to the health and fitness industry ARE SIMPLE and don't need to over complicated. I love writing and sharing my lifelong library of tips and techniques with anyone who'll listen to them. I hope to build on the range of programs that I've already created so please come back often and see what else I've added, maybe some of it will help you to accomplish your own goals and ambitions.
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Marathon Training Secrets - A Step By Step Guide To Running Your First Marathon - Jago Holmes
Disclaimer
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Table Of Contents
Disclaimer
A Private Message From The Author
What Is A Marathon
Getting Started
The Importance Of Goal Setting
Your Workout Log
Your Running Gait
How Should I Select My Running Shoes
Training Gear
Running Gadgets And Training Aids
How The Body Works
Looking After Your Feet
Nutrition
The Importance Of Fluids
Supplements
Beating The Mind
Monitoring Intensity
Building Up Endurance
Running Technique
Advanced Training Techniques
Flexibility And Stretching
All About Injuries
Tapering
The Running Programs
Carbohydrate Loading
Preparing For The Big Day
Running The Race
After The Race
Final Thoughts
A Private Message From The Author
HI there, my name is Jago Holmes, principal trainer here at new image personal training in the UK.
And an extremely warm welcome to this book about marathon training for beginners, where you’ll learn all you need to know about running a marathon, from the basics at grass roots level, right through to developing an advanced understanding of how to get your body through your training. I take you from the idea stage right through to actually running your first ever marathon.
If you’ve ever thought seriously about running a marathon I hope you did so with respect and consideration, because that’s what a marathon deserves. As do the people who successfully complete one… respect.
When you have done the same, people will be impressed and inspired by your achievements, you will be respected by anyone who has ever been interested in their own health and fitness. But more importantly you should be incredibly proud of yourself, of the effort and time you have committed to your dream and of the fact that you didn’t just dream it, you actually went out and did it!
Every journey whether long or short starts with just one small step. Your first step has been to get hold of this training guide.
Inside you will find out absolutely everything you need to know about running a marathon. I take you from a complete beginner with little or no fitness, through to achieving a good level of fitness (much fitter than the average person on the street), all the way through to running your first marathon.
I look at all the aspects of marathon running, from choosing the right training gear, getting started, understanding how your body needs to be encouraged to change, avoiding injuries, the quickest ways of improving your fitness and endurance, 4 phases of training programs, right the way through to race day and beyond.
By the time you have read this guide you’ll not only understand exactly what it takes to be able to run a marathon, but also by following the unique programs I have designed for you, you will actually have all the tools needed to be able to actually physically run a marathon.
My advice is as a complete beginner to allow at least 6 months and this is how I have structured this system, obviously you’ll have busy weeks, get sick or injured sometimes which all may force you in to missing some training, but as much as possible if you maintain consistency you will be ready in this amount of time.
I always recommend actually booking your place on a marathon well in advance so that you have made a psychological and physical commitment to your goal, you usually have to apply many months in advance of the bigger races anyway, so this is a good idea. Once you’ve made this type of commitment to something it is far more unlikely that you will back out.
One last point before you start reading, beware of the old saying, if a little is good a lot is better,
because more is definitely not always better in relation to your marathon training.
With an increase in physical activity comes an increased risk of injury and burnout. The best advice is to proceed slowly and gradually increase the frequency, duration and intensity of your running sessions with planned rest periods. You will see in the programs that I have designed for you, these principles are strongly adhered to.
Anyway make yourself a drink, sit down and get comfortable and start reading, the quicker you understand what you need to do, then the faster you’ll be able to get started. Good luck! – Jago
What Is A Marathon?
A marathon is essentially a very long road race, 26.2 miles to be exact which will take the average person between 3 – 5 hours to complete. The fastest ever time for a man completing a marathon at the time of print was 2 hours 3 minutes and 38 seconds, set in the Berlin marathon in 2011 by Patrick Makau from Kenya. The fastest women is Paula Radcliffe from England who ran the London marathon in 2hrs 15 minutes and 25 seconds in 2003.
The event is named after the fabled run of the Greek soldier Pheidippides, a messenger sent from the battle of marathon to Athens which was a distance of 26 miles to announce victory over of the Persians. It is said that he ran the entire distance without stopping, but moments after delivering the message, collapsed dead from exhaustion.
There are well over 800 marathons contested throughout the world each year with some of the most popular events having tens of thousands of participants.
Over the course of a marathon the average person will burn off in excess of 2,500 calories, which is the daily recommended intake for a typical man.
Almost all the big cities in the world host their own marathons from London, New York, Stockholm, Athens to Paris and Barcelona
Running For Charity?
Depending on which event you decide to run in, guaranteeing a place can be very difficult. In some of the most popular races, a ballot system is used where your name could be drawn and you would have a place. For example the demand for places at the London marathon far outnumbers the amount of actual spaces available. In these cases you may be able to register through a charity. Charities usually purchase large numbers of places in advance and then allocate these to fundraisers that apply for them.
If you take this route you’ll be expected to raise money for the charity concerned, so choose one that means something to you. By selecting a cause that has some emotional relevance to you, you will also be giving yourself an extra reason to keep going both during the race and also throughout your training for it.
Getting Started
Whenever a building is being built, its strength and longevity will be determined by creating strong and effective foundations. So too is the case with your own fitness, getting this part right can really make the rest of your training much easier, allowing you to progress much faster.
First things first, go to your doctor for a check up and get any niggles or injuries looked at by a physiotherapist first. Don’t start with any old injuries still causing you discomfort as they may develop in to serious long term problems and at the very least will hamper your progress.
- Write down your goals and break them in to smaller and more manageable chunks.
- Plan your routes using the programs in this manual.
- Next you need to assess your running style (gait) so you can buy an effective and comfortable pair or pairs of running shoes.
- Get any other clothing that you might need such as gloves, hats and waterproofs for winter training and a couple of pairs of specialist running socks.
If you are a beginner, then start using the first program in phase 1. Otherwise check at the beginning of each phase as to whether you have the basic fitness levels required to move on to the next phase.
There are two main considerations regarding running a marathon, firstly the 26.2 miles you will run is a huge challenge and should be respected. Secondly such a task requires adequate preparation and training and you must ask yourself if you possess the discipline and desire to complete the necessary training for the event.
If the answer is yes, then you’re good to go!
The Importance Of Goal Setting
Every journey starts with just one small step. It is how you go about taking that step that is the important part. Goals give us a direction to head out in and take action. One of the most important steps in this process is to actually write your goals down. Your brain needs targets to aim for, that is how we are conditioned.
Most people simply have vague dreams and desires that they will probably never achieve. If we