Ask The Expert Marathon Running-Beginners Lets Prepare You Your Complete Guide

Running a marathon is an incredible goal for runners, but marathon training and the race itself is not something easy. While I think that any healthy individual who is willing to commit to the training can complete a marathon, I don't recommend that runners jump right into the marathon distance (26.2 miles or 42 K). If you've never trained for any kind of endurance event, you should work on building your running base mileage for at least six months before you start thinking about participating in a marathon.
Once you've established a regular running habit and are running 3-4 days a week, it's a good idea to by racing a shorter distance race, like a 5K (3.1 miles) or a 10K (6.2 miles)Getting some race experience is good preparation for your marathon and will get you excited to start your training.

How to Get Started with Marathon Training

Medical check-up: Even if you've already been running,Get a general checkup with the doctor and let him or her know your plans to train for and run a marathon.

Running shoes, clothes, and gear: While you don't need to buy lots of expensive gear, the right running shoes  is an important investment. Getting running shoes that are suitable for your running style, foot type, and level of experience will help you run comfortably and injury-free. Finding the right sports bra  is also very important for women to stay comfortable while running. Wearing running clothes made of technical fabrics (not cotton) that wick away your sweat and help you keep comfortable.Also a good water bottle is important.

Nutrition and Hydration for Marathon Training and Running

If you already eat a healthy diet, you don't have to make too many changes when you start training for a marathon. The diet recommendation for marathon runners are not that different than nutritional guidelines for non-runners.

Pre-run eating: It's important to make sure that you're properly fueled for your runs to get the most out of them. Try to eat a snack or light meal of about 250-300 calories about 1 1/2 to 2 hours before you start running. Eating immediately before running may lead to cramping, and running on an empty stomach may cause you to run out of energy.
Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Avoid rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.

Post-run eating: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your runs, you can reduce muscle stiffness and soreness.
You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Power bars or Luna bars, are convenient options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.

Long run nutrition: Long runs have special nutrition and hydration requirements  so make sure you're prepared heading into your long runs. For example, you'll need to make sure  replace sodium lost through sweat during runs longer than 90 minutes.
You'll also have to consume calories since you'll be burning through your glycogen storage. A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you plan to carry extra food or gels. If you're feeling hungry or low on energy, you can definitely eat "off-schedule".

Nutrition and hydration are critical to training for and running long distance races such aS HALF AND FULL MARATHON RUNNERS. A runner's diet is important not only for maintaining good health, but also to promote peak performance. Here are some basics about running nutrition and hydration, including what, when, and how much to eat and drink.

It's important To eat before running to make sure you're properly fueled. A runner's diet is important not for only maintaining good health, but also to promote peak performance. Here are some of the best foods to help runners achieve a healthy diet.

1. Whole Grain Pasta and Bread -Why It's Good for Runners: Runners need plenty of carbohydrates to fuel workouts, and breads and pasta are obvious choices. But, let's face it, not all breads and pasta are created equal. Whole grain foods are less processed and therefore contain more of the natural nutrition found in the grain, including more fiber. So, as compared to white pasta and bread, you'll get more nutrients from whole grains and the increased fibre will help you feel fuller longer 

2. Eggs-Why They're Good for Runners: One egg satisfies about 10 percent of your daily protein needs, and the amino acids in eggs will help with muscle repair and recovery. You'll also get about 30 percent of your recommended amount of vitamin K, which is crucial for bone health.

3. Beans-Why They're Good for Runners: Cooked dry beans like pinto, lentil, garbanzo, and split pea are high in protein and fiber, a plant source of iron and low in fat.

4. Salmon-Why It's Good for Runners: Salmon is an excellent protein source, but it's also one of the best food sources of omega-3 fats, essential for brain development and function. Omega-3s also assist in the prevention of heart disease and high blood pressure. Salmon also has protein, vitamins A, B and D as well as a range of minerals vital to a balanced and healthy diet.

5. Sweet Potatoes-Why They're Good for Runners: Sweet potatoes contain the always-important carbs and are an excellent source vitamin A, a powerful antioxidant. They're also a good source of vitamin C, potassium, iron.

6. Low-Fat Yogurt-Why They're Good for Runners: Sweet potatoes contain the always-important carbs and are an excellent source vitamin A, a powerful antioxidant. They're also a good source of vitamin C, potassium, iron.

7. Bananas-Why They're Good for Runners: A good source of carbs, bananas also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping. Bananas are also considered a "safe pre run "because they're unlikely to cause gastrointestinal issues.

8. Peanut Butter-Why It's Good for Runners: Peanut butter is tasty and satisfying, which makes it a great food for runners who are trying to lose weight. The protein and fiber in peanut butter helps you feel full and it's not fattening, unless you overeat total calories that day. For example, eating a whole wheat bagel with peanut butter will make you feel fuller than if you ate a plain white bagel. Peanut butter is also a source of protein, needed to build and repair muscles damaged during training.

9-Quinoa-Why It's Good for Runners: For those runners who are bored with pasta, quinoa is a tasty alternative. Quinoa is not only packed with carbs, it's also very rich in protein. A 6-ounce serving of quinoa contains 132 calories, 23 grams of carbohydrate, 4 grams of protein, and 2 grams of unsaturated fat.