54738 1435 Sports & Fitness Running General Running true Thu, 23 Oct 2008 06:04:08 -0700 /system/videos/5/38/47/05/54738.flv sports, fitness, running, run, train, training, prepare, preparing, marathon, race How To Train For a Marathon http://www.howcast.com/videos/54738-How-To-Train-For-a-Marathon http://www.howcast.com/videos/54738-How-To-Train-For-a-Marathon/edit approved 170 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=54738"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=54738" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 11 ginalevy http://img.howcast.com/system/thumbnails/54738/train__arathon_hd_1_xxlarge_maintained_aspect.jpg 3154 false false false 47275 1 25 Warning Training for a marathon is extremely strenuous. Consult your doctor before beginning any kind of exercise regimen.

]]> 47276 2 30 Step http://img.howcast.com/system/thumbnails/54738/30.jpg Assess your fitness level Consider your fitness level. Are you hitting the gym regularly, or is your only exercise lifting the remote? Be honest with yourself.

]]> 47277 3 40 Tip Before training in earnest, you should log about a year of running four to five days a week, averaging a total distance of 15 to 20 miles.

]]> 47278 4 47 Step http://img.howcast.com/system/thumbnails/54738/47.jpg Study up Gather information. Magazines, books, and online sources will give you an idea of the commitment, mental preparation, gear, and nutritional requirements you’ll need, and what you can expect from an overall training regimen.

]]> 47279 5 61 Step http://img.howcast.com/system/thumbnails/54738/61.jpg Find a training schedule Find a training program that’s right for you. Your preparation will likely last 18 to 26 weeks, and will involve some combination of weight training, building mileage, and tapering (or reducing the length and intensity of your workouts as the race date draws near).

]]> 47280 6 75 Tip Track your progress online for free with training websites.

]]> 47281 7 80 Step http://img.howcast.com/system/thumbnails/54738/80.jpg Pick a race Set a goal. Pick a race to train for by consulting a race calendar. Plot out your schedule and when you plan to complete your regimen on a calendar at home.

]]> 47282 8 89 Step http://img.howcast.com/system/thumbnails/54738/89.jpg Adjust your diet Eat a well-balanced diet, complete with raw vegetables, whole grains, good fats, and lean proteins. In the weeks and days before the race, you’ll need to increase your complex carbohydrate intake.

]]> 47283 9 102 Step http://img.howcast.com/system/thumbnails/54738/102.jpg Hydrate Always stay hydrated by drinking plenty of water. When doing runs longer than an hour, use sports drinks instead of water to keep your carbohydrate, calorie, and salt levels up.

]]> 47284 10 112 Warning Be just as careful to avoid overhydrating—it can be fatal. Too much liquid can lead to dangerously low sodium levels in the blood, so during long runs, drink no more than 8 oz. of fluid every 20 minutes. A good rule of thumb is to weigh yourself before and after you run. If you gain weight over the course of a run, drink less.

]]> 47285 11 132 Step http://img.howcast.com/system/thumbnails/54738/132.jpg Lubricate Friction points on your body—like feet, armpits, and nipples— may get uncomfortable. If hot spots develop, use a body lubricant to avoid chafing.

]]> 47286 12 141 Step http://img.howcast.com/system/thumbnails/54738/141.jpg Work with a buddy You may find it easier to stay on course if you train with a buddy or a local runners’ club, which you can find online.

]]> 47287 13 148 Step http://img.howcast.com/system/thumbnails/54738/148.jpg Don't overdo it Don’t overtrain. If you push too hard, you could wind up injuring yourself. Listen to your body and keep pace with your schedule, and you’ll be right on track for the big day.

]]> 47288 14 159 Fact If you’re an 18- to 34-year-old male and you’d like to run the Boston Marathon, you must have a qualifying time of 3 hours, 10 minutes.

]]> 1435 180101 How To Run in Cold Weather HowcastGuide 1423 Sun, 17 May 2009 04:02:56 -0700 8 Dynamic ]]> 139 http://media.howcast.com/system/videos/5/01/01/18/180101.flv sports, fitness, running, weather, cold, winter, freezing, precautions, safety, comfortable Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180101/Dynamic_HT_Run_in_Cold_Weather_still2_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180101-How-To-Run-in-Cold-Weather 1435 180117 How To Prevent Running Injuries HowcastGuide 2093 Tue, 19 May 2009 04:04:29 -0700 10 Dynamic ]]> 133 http://media.howcast.com/system/videos/0/17/01/18/180117.flv sports, fitness, running, preventing, injuries, pain, feet, legs, problems, caring Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/180117/Dynamic_HT_Prevent_Running_Injuries_still1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180117-How-To-Prevent-Running-Injuries 1435 180122 How To Run in Hot Weather HowcastGuide 4086 Mon, 18 May 2009 04:05:15 -0700 22 TreehouseFlicks ]]> 162 http://media.howcast.com/system/videos/5/22/01/18/180122.flv sports, fitness, running, weather, hot, warm, sun, summer, heat, heatstroke Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180122/RunInHotWeather_xxlarge_maintained_aspect.png http://www.howcast.com/videos/180122-How-To-Run-in-Hot-Weather 1435 180130 How To Follow a Runner's Diet HowcastGuide 1764 Mon, 18 May 2009 04:05:15 -0700 13 Dynamic ]]> 146 http://media.howcast.com/system/videos/6/30/01/18/180130.flv sports, fitness, running, dieting, diet, foods, eating, healthy, performance, health Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180130/Dynamic_HT_Follow_Runners_Diet_still_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180130-How-To-Follow-a-Runners-Diet 1436 180133 How To Choose a Running Shoe HowcastGuide 1743 Tue, 19 May 2009 04:04:29 -0700 6 Rolling_Ball_Pictures ]]> 85 http://media.howcast.com/system/videos/2/33/01/18/180133.flv sports, fitness, running, buying, picking, choosing, shoes, tennis, best, performance Sports & Fitness Running Running Shoes and Equipment 2 http://img.howcast.com/system/thumbnails/180133/choose_running_shoes_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180133-How-To-Choose-a-Running-Shoe 1341 111891 How To Skydive For the First Time HowcastGuide 1941 Sun, 04 Jan 2009 06:04:00 -0800 7 JustinChris ]]> 222 http://media.howcast.com/system/videos/3/91/18/11/111891.flv sports, adventures, extreme, air, skydiving, sky, diving, freefalling, planning Sports & Fitness General Sports Air Sports 1 http://img.howcast.com/system/thumbnails/111891/skydive_first_time_hd_2_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/111891-How-To-Skydive-For-the-First-Time 1342 2613 How To Paint Your Body in Your Team’s Colors HowcastGuide 1605 Thu, 20 Mar 2008 07:25:08 -0700 6 vinzfeller ]]> 116 http://media.howcast.com/system/videos/2/13/26/2613.flv arena, arenas, body, colors, DIY, Do It Yourself, Essential Skills, fan, fans, game, games, Instructional, Learn to, paint, painting, sports, team, team's, Tips, tutorial, yourself Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/2613/ppn_feller_paint_body_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/2613-How-To-Paint-Your-Body-in-Your-Teams-Colors 1342 148714 How To Get Psyched HowcastGuide 5411 Thu, 19 Feb 2009 04:07:10 -0800 24 Milkhouse ]]> 179 http://media.howcast.com/system/videos/6/14/87/14/148714.flv sports, fitness, fans, arenas, attending, excited, energetic, crowd, support, teams Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/148714/get_psyched_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/148714-How-To-Get-Psyched 1345 170034 How To Catch a Ball At Your Next Baseball Game HowcastGuide 6270 Tue, 14 Apr 2009 04:06:41 -0700 5 ContinentalDriftMedia ]]> 117 http://media.howcast.com/system/videos/4/34/00/17/170034.flv sports, baseball, ballgame, catching, fly, attending, base, stadium Sports & Fitness Baseball General Baseball 1 http://img.howcast.com/system/thumbnails/170034/catch_baseball_640x360_nobug_h264_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/170034-How-To-Catch-a-Ball-At-Your-Next-Baseball-Game 1350 2614 How To Fake a Knowledge Of Basketball HowcastGuide 2839 Thu, 20 Mar 2008 07:26:11 -0700 3 vinzfeller ]]> 163 http://media.howcast.com/system/videos/3/14/26/2614.flv announcer, basketball, DIY, Do It Yourself, Essential Skills, game, Instructional, Learn to, look, looking, pro, professional, sound, sounding, sports, sportscast, sportscaster, Tips, tutorial, watch, watching Sports & Fitness Basketball General Basketball 1 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to, yoga, pose, position, body, exercise, stretch, meditation, warrior, I, 1, Virabhadrasana Sports & Fitness Exercise Yoga 0 http://img.howcast.com/system/thumbnails/245/Mind.How_to_Do_the_Warrior_I_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/245-How-To-Do-the-Warrior-I-Pose 1379 50 How To Stretch Your Hip Area HowcastGuide 4875 Mon, 03 Dec 2007 16:56:11 -0800 9 chriscomfort ]]> 130 http://media.howcast.com/system/videos/1/50/50.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, pain, hip, area, hips, running, run, jog, jogging Sports & Fitness Exercise Stretching 0 http://img.howcast.com/system/thumbnails/50/v1_02_07_008_stretch_your_hips_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/50-How-To-Stretch-Your-Hip-Area 1379 62 How To Stretch Your Neck HowcastGuide 1085 Mon, 03 Dec 2007 16:57:11 -0800 3 chriscomfort ]]> 74 http://media.howcast.com/system/videos/6/62/62.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, neck Sports & Fitness Exercise Stretching 1 http://img.howcast.com/system/thumbnails/62/v1_02_07_010_stretch_your_neck_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/62-How-To-Stretch-Your-Neck 1379 63 How To Stretch Your Groin HowcastGuide 4817 Mon, 03 Dec 2007 16:57:13 -0800 5 chriscomfort ]]> 88 http://media.howcast.com/system/videos/0/63/63.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, pain, groin Sports & Fitness Exercise Stretching 0 http://img.howcast.com/system/thumbnails/63/Health.How_to_Stretch_Your_Groin_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/63-How-To-Stretch-Your-Groin