Okay, so you are in very good shape, and have always considered yourself an extremely athletic individual, but now just to prove yourself you want to run a marathon. Indeed you should, everyone should, but what would be a respectable time to complete it in, assuming you are 20-something and this is your first time out; and what sort of training will you need to do to complete the marathon in that time frame? Let’s discuss this for a moment.

Since you are young, I’d say a respectable time would be under 3-hours, that is to say for someone in good shape who is serious about it. This is what Lance Armstrong shot for and did on his first marathon, if you came in 3:15 no one could tell you that you were a loafer, but under 3-hours is very respectable, especially for a first time marathoner.

Under three hours means that you need to run 7:30 miles, which is quite doable. There is no better training than mileage for running a marathon, and that means hard work. You should be running or shooting for about 8-10 miles a day, this may take time to get up to that level depending on your current condition.

Then you need to do a long run on Saturday or Sunday of (at first 12 miles, then 15) 17-18 miles. This is about the “hit the wall” point for most people. After that it is all about mind control, perseverance, personal character and you, as you will be running on guts. No one else can help you do it at that point.

Now, I generally recommend running a couple of half-marathons prior to the actual marathon, it is a real confidence builder, and allows you to learn about pacing in race conditions. And it is good to run a half marathon, come home eat, shower and do a nice slow 5-7 miler. Once you can do that at 7:30 pace, you are ready.

If you are still unsure about it, I’d like to recommend that you go to the “Just Finish” social network on Ning.com; I think the URL is JustFinish.ning.com, as there are folks there at your level that can give you good advice on eating, training, running shoes, and help you stay motivated for your big marathon event. Please consider all this.

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Garmin Forerunner 620 GPS Sport Fitness Running Watch White/Orange (Certified Refurbished)

• This Certified Refurbished product is tested & certified by Garmin to work like-new. The product includes all original accessories, and is backed by a 1 year warranty
• Advanced GPS running watch with a high-resolution color display and comfortable, lightweight design
• Built-in accelerometer tracks distance and pace when indoors
• Connected features2 include automatic uploads to Garmin Connect, live tracking and social media sharing so you can promote your achievements to your friends
• When paired with a heart rate monitor, Forerunner 620 can help gauge your fitness level through advanced features like recovery advisor, race predictor and VO2 max estimate

Garmin Forerunner 620 GPS Sport Fitness Running Watch White/Orange (Certified Refurbished)

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There are 5 main parts to fitness:

1. Cardiorespiratory
2. Muscular strength
3. Muscular endurance
4. Physical flexibility
5. Body composition.

But we need to keep this simple and useful. You’re not going to be jogging along the road thinking about the crossover point between your cardiovascular respiratory gain and body composition. More likely you’re puffing and wheezing and have sore muscles. But you could simplify it down to two elements;

– Cardiovascular Fitness – that’s the huffing part.

– Structural Fitness – that’s the aching parts.

Cardiovascular fitness is to do with the fitness of your heart and lungs – essentially it is how efficient they are. After all we basically need air to live and do everything. If the big pump (heart) and air reservoir (lungs) are optimized then your cardiovascular fitness is operating well and running (or any exercise) will feel easy.

Structural Fitness is the condition of your muscles, joints and all the other parts of your body that are doing all the moving when the Cardio engine is pumping.

It is a lack of Cardiovascular fitness that makes most non-runners feel that it must be impossible to run anything more than a couple of kilometers, let alone a marathon. “Hang! I’m huffing and panting just when I get up from the dinner table, and sweating like a Turkish wrestler after walking up the road, there is just no way I could run a half or full marathon!”

The hardest part of training is developing the cardiovascular fitness. But the good news is that this fitness is quickly acquired and by Week 2 or 3 of a half or full marathon training program (assuming you started with the required 5km (3 mile) core fitness the cardiovascular fitness required by most marathon training programs issues will be minimal.

By the time you develop your marathon fitness your cardio fitness feels easier and easier, and with rest your structural fitness also starts to feel easier, making running a marathon or half marathon much easier than what most non-runners are led to believe.

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Once a British colony, Hong Kong is today one of Asia’s popular tourist destination. Also recognized as the continent’s financial hub it holds numerous places of interest for visitors to experience. The shopping arcades, both bargain and designer, delectable Cantonese cuisine and the entertainment options draw travellers to this territory.

Attractions in Hong Kong can be viewed according to their area. The Hong Kong main land houses sightseeing sites such as the Peak. This panoramic experience affords stunning views of the city skyline. Shopping and a sky terrace for relaxing are highlights of this attraction. Reaching the Peak is through the designated Tram which is operated via steel cables.

The Kowloon area is home to many markets, parks, gardens and heritage sites. The New Territories region in Hong Kong houses a must-see attraction heralded by both local and foreign visitors that of the giant size replica of Noah’s Ark. Not simply just an Ark, this structure also holds a Resort where families can experience other activities and facilities.

Sport in Hong Kong plays an important cultural bridge meshing eastern and western traditions. While football acts the nation’s primary sport, rowing and cricket have also gained popularity. The proactive outlook towards sport adopted by both the people and the Government, have propelled different sporting events into the limelight.

A signature sporting event not to be missed on the Hong Kong calendar is the Marathon. Also known as the Standard Chartered Hong Kong Marathon, this yearly event first began in 1997 with over 1000 participants. Today over 30,000 participants including foreign competitors arrive in Hong Kong to participate in this prestigious event. Set over a ten kilometer run the event is further divided into three categories of full and half marathons. Each of these races are also allotted separate finishing times. Cash prizes and certificates are distributed to all competitors who complete the race.

Hong Kong offers that best in hotel accommodation. A luxury hotel in Hong Kong synonymous with style and classic design is The Langham Hong Kong. Located in the central district of Kowloon, the hotel’s charming interiors and outstanding facilities captivate its guests who remain loyal followers. Dine in style at a Hong Kong restaurant offering a myriad of delicacies both foreign and local at the hotel.

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Tomorrow on October 16, 2010 is 9th annual running of the Baltimore marathon which is part of the Baltimore running festival. This Baltimore marathon is the main event at the running festival and this will be sponsored by under Armour, there are 22, 000 peoples are joined in this marathon this year.Tomorrow on October 16, 2010 is 9th annual running of the Baltimore marathon which is part of the Baltimore running festival. This Baltimore marathon is the main event at the running festival and this will be sponsored by under Armour, there are 22, 000 peoples are joined in this marathon this year.Tomorrow on October 16, 2010 is 9th annual running of the Baltimore marathon which is part of the Baltimore running festival. This Baltimore marathon is the main event at the running festival and this will be sponsored by under Armour, there are 22, 000 peoples are joined in this marathon this year.

Tomorrow on October 16, 2010 is 9th annual running of the Baltimore marathon which is part of the Baltimore running festival. This Baltimore marathon is the main event at the running festival and this will be sponsored by under Armour, there are 22, 000 peoples are joined in this marathon this year.
Tomorrow on October 16, 2010 is 9th annual running of the Baltimore marathon which is part of the Baltimore running festival. This Baltimore marathon is the main event at the running festival and this will be sponsored by under Armour, there are 22, 000 peoples are joined in this marathon this year.Tomorrow on October 16, 2010 is 9th annual running of the Baltimore marathon which is part of the Baltimore running festival. This Baltimore marathon is the main event at the running festival and this will be sponsored by under Armour, there are 22, 000 peoples are joined in this marathon this year.
Tomorrow on October 16, 2010 is 9th annual running of the Baltimore marathon which is part of the Baltimore running festival. This Baltimore marathon is the main event at the running festival and this will be sponsored by under Armour, there are 22, 000 peoples are joined in this marathon this year.
Tomorrow on October 16, 2010 is 9th annual running of the Baltimore marathon which is part of the Baltimore running festival. This Baltimore marathon is the main event at the running festival and this will be sponsored by under Armour, there are 22, 000 peoples are joined in this marathon this year.

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When doing your running training for marathons other jogging events, make it a point you prepare well and continue a jogging training tips that will increase your endurance, build up your determination allowing you that you can give you the chance to run lengthy distances while seriously improving your quickness.

Operating and Boosting Your Endurance

There are endless of runners who are known so that you can have used such workouts, and all these of them are proven that you can importantly improve their endurance so much. In actual fact, there was one jogger who was able for you to boost his running time from 30 seconds for you to virtually three hours cause of this workout design. It is really proven effective by various! While one can find also some runners who wish so that you can lower their time while extending their distance ran. This, on the other hand, changes the runner’s goal that you can merely running training at an increased speed but not necessarily improving both distance and time.

Mental-body Attitude: Very Important in Jogging

One can find in truth some attitudes a runner may apply as soon as in need of for you to achieve their various goals; that of extending the distance being run, or reducing the time spent on running a specific distance. So it only means that stamina in running training could be attributed for you to the runner’s mind-body attitude, wherein they encourage themselves so that you can do what they know and feel is right. Here are several fortitude-building strategies that will surely make you run the farther distance at a lesser time.

Take Things Steadily

If you desire your training set up to be effective for you personally, they have a sense of steadiness and tolerance and all works well for you. The theory is proven so that you can have worked for numerous, various years ago and continues so that you can work that you can some people until these days.

The most important thing for the runner is for you to be able that you can improve his staying power and speed without meeting any injury or accident. That is why all known winners in running say, “patience and persistence not to mention safety” are a good trio not just as soon as it comes to running, but in practically everything in life.

Yasso Running Practice

Yasso is really a really popular, surprisingly and efficiently useful workout in boosting the runners’ fortitude. Known to be difficult in their workouts, everybody who employed its usage claims that this kind of running training program very works and is effective in helping them achieve their marathon target time. That is why for those have not yet tried using the Yasso Running Training Program, it can be good that you can start now!

You can opt so that you can take and run Yasso 800s once every week. You could they really are start with the to begin with four, gradually going up until five or six, and so forth. These ought to be done at your suited pace, and when you get the feel of it, and as well you believe you’re fine with the adjustments you may have had, then add yet one more week.

Lengthy Yet Slow Run Will Make Each and every Workout Count

As soon as you have been joining fun runs and marathon events for several years already, it is essential to appear for the programs that could be beneficial for your running goals. There exists a three-day running training in a week wherein the runner allows alternating the challenging days with the easy ones. A runner possibly will stick to this and pick run 3 tough days in a week and on the other 4days, stop running and let his body rest for that period. This program has indeed worked well for numerous, reducing the risk of accidents and injuries while boosting your endurance.

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Running a marathon is an extremely difficult thing physically and mentally–being prepare can be the difference between being able to succeed or not. There is a long checklist that you should follow explicitly in order to be fully ready to meet your goal.

To begin with, if at all possible, run one or more of your long training runs on the race course. You’ll learn how to get there, where to park, and what the site is like.

Run over the last half-mile of the course at least twice. This is the most important part of the course to know.

Many runners will run segments of the course on several different long runs. Visualize your line-up position.

First-time racers should line up at the back. If you line up too far forward you could slow down faster runners.

You want to do this first race slowly in order to make sure you have a good experience. You will be taking your walk breaks as you did during training, and you will probably need to stay at the side of the road.

If there is a sidewalk, you can use this for your walk breaks. No matter what, don’t run the day before the race.

You will not lose any conditioning if you take two days off from running leading up to the race. Don’t even walk around for more than two hours.

Some races require you to pick up your race number and your computer chip at the expo the day before. Other races allow you to pick up your materials on race day.

Certain races sponsor a dinner the night before. At the dinner you can talk with runners at your table and enjoy the evening.

Make sure you don’t eat much, however. Many runners mistakenly assume that they must eat a lot the night before.

This is actually counterproductive. It takes at least thirty six hours for most of the food you eat to be processed in your body and turned into fuel for the race.

But eating too much, or eating the wrong foods for you, can be a real problem. A lot of food bouncing up and down in your gut when you race is stressful.

Carbohydrate “loading” the night before can lead to carbohydrate “unloading” on the course itself. The evening before your long training run is a good time to practice your eating plan, then replicate the successful routine for the race.

When it comes to drinking, drink when you are thirsty the day before the marathon. If you have not had a drink of water or sports drink in a couple of hours, drink half a cup to a cup (four to eight ounces) each hour.

Do not drink a lot of fluid the morning of the race. This can lead to bathroom breaks during the marathon, which will cost you valuable time.

Many races have portable toilets around the course, but some don’t–you don’t want to be caught without one! A common practice is to drink six to ten ounces of fluid about two hours before the race.

Usually this is out of the system before the start. Practice your drinking routine before and during long runs, and use the pattern that works best for you.

When it comes to a meal the night before, eating is optional after six p.m. If you are hungry, have a light snack you have tested before that has not caused problems.

Less is better, but do not go to bed hungry. It is a good idea to have eight ounces of a good electrolyte beverage about two hours before you go to bed the night before your marathon.

Pack your bag and lay out your clothes the night before so you do not have to think or prepare much on race morning. Make sure that you have your watch, socks and shoes, shorts and a top, your race number properly pinned to your shirt, and a few extra safety pins to be safe.

Make sure that you have enough water for both before and after. You will probably be quite hungry after, so pack some food.

Having bandages, Vaseline, and any other first-aid items you may need is also a good idea. Always carry cash for your registration, parking, food, and more.

Make sure you are mentally prepared–whether that means meditating, praying, or just infusing your mind with positive thoughts. Now that you are physically and mentally ready, the last thing you need to do is just to have fun.

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I love pulling on my black running shoes and charging out for a few miles first thing in the morning, it’s the perfect way to jump start my body and mind setting the pace for the day, especially if I have an important to do list and want to achieve the best results. Regular exercise provides an awesome incentive for adopting a healthier lifestyle, controlling your weight, having more energy and focusing your mind.

But why run?

Well for starters running is probably one of the least expensive sports, of course your going to need a good pair of running shoes and that’s easy. One of the great things I love about running is that you can do it just about anywhere. You can jog along the beach, find a nice country road or thrash down a busy street. It will increase your heart rate thereby improving your cardiovascular system lessening your chance of heart disease, improve your muscle tone, increase your energy levels so you’ll look and feel great! You don’t have to rely on anyone else to turn up. You can warm up, slap on your black running shoes and go… just like that! Running can give you chance to be alone with your thoughts which can make for a great way to de-stress. There are plenty of groups to join too which can be a great way to meet people from different walks of life. Ultimately in my opinion running can teach you a lot about yourself, it takes determination, commitment, hard work and a sense of self worth much like other parts of your life.

How easy is it to get started?

Depending on your age, weight and current fitness level it never hurts to check in with your local doctor if you’re fit for this type of exercise but generally most people can slip on their black running shoes and jump on a running program without worrying too much about hurting yourself. If your a newbie it will pay to start slowly so your muscles, bones and ligaments can get adjusted, so be moderate for the first 6 months or so. Consistency is important if you want to gain stamina and speed, rather than running as long as you can endure and then having the next week off try to run a more manageable distance more often and build up a solid fitness foundation. Once you begin to notice the mental and physical benefits of running you’ll start to really look forward to your run instead of forcing yourself to do it.

How do I choose a good running shoe?

Women generally have narrower feet than men and might have difficulty fitting properly into men’s shoes so shoe manufacturers have separate styles for men and women. Depending on your foot type and whether or not you have foot problems it may be a good idea to a good shoe store and get an expert to measure up your feet and check for any problems but once you know your foot type it can be just as easy to order your black running shoes online. Comfortable, lightweight black running shoes with good arch support that suits your foot type and a firm heel counter with a little extra room for your toes is a very worthwhile investment.

Running has truly changed my life in a positive way and I encourage everyone to jump on the buzz and find the joys of running.

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For a runner to maintain and promote peak performance he/she should have proper running diet nutrition. This running diet for runners must include proper portions of carbohydrates, proteins, fats, vitamins and minerals. A runner’s diet is made up of different food he/she takes. Nutrition is the way the food gives nourishment to the body. Good nutrition in the simple text means your body is getting all the minerals, vitamins and nutrients it needs for proper body functioning. Therefore having a healthy diet is very necessary to get the best nutrition the body needs. People from different age groups have different nutritional needs that mean they should have the different foods that provide them the necessary nutrition. In the same way a man has different nutrition needs than a woman or a child. In addition to this the height, weight and the daily activities a person does also changes his or her nutrition needs.

Carbohydrates in a running diet nutrition is the most important. It should make up 60 to 65 percentage of the calorie intake. For athletes carbohydrates are the best source of energy. Research proves that our body work more efficiently with carbohydrates than with proteins and fats. Carbohydrates good source includes rice, potatoes, fruits, whole grain and starchy vegetables.

Proteins in diet are used to repair body cells. For most of the people protein intake should be about 15% to 20% of the diet. Runners who runs long distances should have .75 grams of proteins per pound of the body weight. Runners should have protein from sources that are low in fat and cholesterol. Common examples of this include low-fat dairy products, whole grains, beans and lean meats.

Fat in diet which is more that 20% of your total diet will quickly give you weight therefore avoid high fatty things in your diet. Low fat diet can be achieved by taking nuts, cold water fish and omega 3 fat products

Vitamins in a runner’s diet do not provide them energy but still are important in their diet. During running and exercising body produce compounds called free radicals which damages cells and tissues. Here role of vitamins come which (particularly vitamins C, E and A) neutralize free radicals.

Minerals in runner’s diet are also very important. The most important minerals include calcium and iron. Calcium makes the bones stronger and prevents osteoporosis. An average runner should have 1000 to 1300 mg of calcium per day. Common examples of calcium in diet are dark leafy vegetables, beans, and eggs. Iron helps in delivering oxygen to body cells. Iron provides energy to runners running long distances. Men should have 18 mg and women should have 8 mg of iron per day in their diet. Iron can be get from scallops, nuts, shrimp, green vegetables and apples.

Sodium and other electrolytes are lost from the body through sweat during running. Therefore it becomes necessary for runners to replace the lost quantity in the body. Runners should have a sports drink and eating some pretzels after running. Taking in salts also helps to replace lost sodium.

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Learning how to run a marathon sounds like a daunting task. Let’s face it; a marathon is 26 miles of exhausting, grueling, gut wrenching and intense running. Plus, not even the best marathon training with a top ranked marathoner will help you succeed if you are not able to stay healthy. Eat right, train right and your body will thank you for it.

Running a marathon could easily be considered a top crowning achievement. It takes a very strong mind, dogged determination, and a will to compete against others and yourself. Even when conditions are the most optimal, a marathon can be intimidating and challenging for most. But don’t let that scare you away. Achieve your goal by first learning how to run a marathon. Then, put what you’ve learned into action and don’t let your mind stop you.

Unlike in other sports, a marathon runner faces many hurdles due to the duration of the race. But finding the right training plan can make your next race a more pleasant experience. Jumping into a race without any training or planning can result in you not even finishing the race so proper preparation is crucial to succeeding.

Here are 6 tips to follow when running a marathon:

· Wear proper footwear. One third of all injuries are due to improper footwear. Find a store that specializes in running and ask to be fitted for the proper shoes.
· Smear Vaseline across your eyebrow to keep sweat from dripping into your eyes (this is an old football trick too).
· Eat carbs for dinner the night before. Carbs get stored in your liver as glycogen which equals energy.
· Don’t take anti-inflammatories during the race. Kidney failure is a top injury during a long, strenuous race and is often due to taking Aspirin, Ibuprofen or Aleve.
· Don’t wear new clothes. They might rub against your body and cause discomfort. Stick to the clothes you are accustomed to.
· Know the course! If possible, drive the race route to get familiar with the topography.

With that said, the majority of runners who begin a training schedule never make it past the second week. They end up feeling disappointed and defeated. There is no need to give up on your efforts. There will always be stumbling blocks in life but let them make you stronger. Running a marathon is a very rewarding experience.

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