How to run your first marathon ? JavaOne 2014 Ignite

1. How to run your first
marathon ?
@arungupta

2. Half/Full Marathon Growth
Number of Runners in 1000
2000
1500
1000
500
0
1990 1995 2000 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013
Years
Source: http://www.runningusa.org/annual-reports

3. What type of runner are
you ?
• Newbie: Never run before
• Casual: Walk regularly, Some 5k or 10k
• Small distance: 10k to 1/2 marathon

4. 5k * 2 != 10k
13.1 * 2 != 26.2

5. Types of runs
• Interval: Short intense runs (~1-2 mins), with equal
recovery time, total time can vary
• Tempo: Warm up 10%, cool down 10%, sustained
pace for 80% in between (at least 40 mins)
• Long run: ~15-20 miles
• Easy run: Building the base

6. Cross Training

8. Running Plan
Easy run
Cross training
Tempo
Cross training
Interval
Off
Long run
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

9. How to increase your
mileage ?
10% per week
Week 1: 5k, 15 miles
Week 2: 3.5 miles, 16-18 miles
Week 3: 4 miles, 18-20 miles
Week 4: 4.5 miles, …

10. Apparel

11. Accessories

12. Shoes

13. Motion mechanics
Foot strike

14. Nutrition
9 calories
per gram
4 calories
per gram
Fat
30%
Carbohydrate
Note: Alcohol is 7 calories/gram
40%
Protein
30%

15. Get
led
by
your
thirst Get ahead of your thirst
Hyponatremia:
Too much fluid causing a drop in sodium levels

17. Maintain a log
• connect.garmin.com
• runkeeper.com
• strava.com
• miles2run.org
• . . .

18. Choose your course ?
• Flat or hilly ?
• Travel ?
• Altitude ?
• Start time ?
• Spring or Fall ?

19. S
T
R
E
N
G
T
H
F
L
E"
X"
I"
B"
I"
L"
I"
T"
Y
E"
N"
D"
U"
R"
A"
N"
C"
E

20. Resources
• runnersworld.com (@runnersworld)
• runningtimes.com (@runningtimes)
• coolrunning.com (@coolrunning)
• menshealth.com (@menshealthmag)
• active.com (@active)