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Training for your first marathon by Mind Map: Training for your first
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Training for your first marathon

1. Why you should do it

To get fit

Raise Money and Awareness for a Charity

The Sense of Accomplishment - The marathon is mythical.

Inspire others - Someone on the sidelines is going to start running soon because of seeing you pushing through this distance.


Travel - it's a good excuse to travel to places you haven't been before

Make new friends

Overcome depression

2. Why you shouldn't do it

You haven't trained enough.

You're not willing to train enough.

Your social life may suffer.

It may hurt your immune system.

A marathon isn't a surefire way to lose weight.

Risk of injury

3. Find the training plan for you

Disclaimer: if you haven't been running for at least a year or more and haven't raced at least one half marathon you should first aim at a shorter distance race.

Hal Higdon's training plans

Novice, It is designed for people with some background as a runner, whether or not they have run a marathon before., 4 runs / week

Intermediate, It is designed for more experienced runners who are used to very long runs, 5 runs / week

Jenny Hadfield

The plan for beginners, It is geared to first-timer marathoners and gradually builds in mileage and intensity allowing your body to adapt to the new distances week to week., 4 runs / week

Intermediate plan, It is geared towards runners who have completed a marathon and want to improve their time., 4 runs / week

Beginners' plan by

Aimed at beginners who are not currently running at least 20-25 miles per week, over 3-5 sessions, but are fit and healthy.

4 runs / week

Jeff Galloway

For absolute beginners.

3 runs / week

Asics 12 weeks training plan

4 runs / week + 1 strength training

4. Watch out for injuries

Shin splints

Lower leg pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints).

Stress fracture

It's a tiny crack in the surface of a bone, usually in the lower leg or the metatarsals of the foot. Stress fractures usually occur when runners are increasing the intensity and volume of their training over several weeks to several months.

Runner's Knee

Patellofemoral pain syndrome (PFPS), or "runner's knee," is the irritation of the cartilage on the underside of the patella (kneecap).

Achilles Tendonitis

The Achilles tendon connects the two major calf muscles to the back of the heel. Under too much stress, the tendon tightens and becomes irritated (tendinitis).

Hamstring Issues

The muscles that run down the back of our thighs bend our knees, extend our legs, drive us up hills, and power finish-line kicks.

Plantar Fasciitis

Plantar fasciitis is the name for small tears or inflammation of the tendons and ligaments that run from your heel to your toes.

Iliotibial Band Syndrome (ITBS)

The iliotibial (IT) band lies along the outside of the thigh from the hip to the knee. When you run, your knee flexes and extends, which causes the IT band to rub on the side of the femur. This can cause irritation if you take up your mileage too quickly, especially if you're doing a lot of track work or downhill running.

5. All set? Now find a race and sign up!

Jungfrau Marathon

Location: Interlaken, Switzerland; Date: September

Marathon du Medoc

Location: Pauillac, France; Date: September

Patagonian International Marathon

Location: Torres del Paine National Park, Chile; Date: September

Berlin Marathon

Location: Berlin, Germany; Date: September

Rock ‘n’ Roll Maratona de Lisboa

Location: Lisbon, Portugal; Date: October

Sparkasse Marathon der 3 Länder

Location: Lindau Island, Germany; Date: October

Amsterdam Marathon

Location: Amsterdam, Netherlands; Date: October 19

Niagara Falls International Marathon

Location: Buffalo, NY / Ontario, Canada; Date: October

SSE Airtricity Dublin Marathon

Location: Dublin, Ireland; Date: October

TCS New York City Marathon

Location: New York, NY; Date: November

Athens Marathon

Location: Athens, Greece; Date: November

Standard Chartered Bangkok Marathon

Location: Bangkok, Thailand; Date: November

Antarctic Ice Marathon

Location: Union Glacier, Antarctica; Date: November

Intertrust Cayman Islands Marathon

Location: George Town, Cayman Islands; Date: December

International Marathon of Marrakech

Location: Marrakech, Morocco; Date: January

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