MARATHON RUNNING and knee pain, weight loss motivation, healthy weight range

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MARATHON TRAINING CAN BE HARD ON THE KNEES

Marathon running and distance run training involves "high impact" exercise because of the jarring effect it has on the body with every single foot-fall.

Although the knees bear much of the burden, the impact that results when each foot meets the ground effects the entire skeletal frame.

Over time the body will adapt to the constant demands of training as muscles, ligaments and tendons eventually strengthen as the runner's conditioning improves. However, there is risk involved with demanding too much from the body too soon.

If a marathoner or Ironman wants to reach the point where long distances become very manageable and less physically stressful, then it's essential to build up running distances very slowly over time in order to ease the body into marathon distance running and training.

The human body is a miracle of creation and has the remarkable ability to adapt to the demands that are made on it.

However, if runners insist on run training long distances without giving their bodies time to adapt it could result in runs that are very difficult and rife with the potential for injury.

With that in mind, it stands to reason that one of the key ways to make long runs easier is to work up to those longer distances slowly.

This is equally important if you are keying on a marathon or plan on doing an Ironman race that includes a marathon. Either way it is still marathon running and easing into longer distances in training is crucial.

It's also typical that most new runners will be unaware of the importance of rest days in the fitness equation.

Although it might not seem too bad at the time, running day after day and running too far too often and taking up marathon running without proper preparation will eventually result in the body rebelling and eventually breaking down.

Long runs are much more enjoyable if they are carefully scheduled in the weekly training program. For instance, longer runs should be scheduled after a full day of rest from training.

Another rest day or very easy run should be scheduled for the day "after" the long run. The first rest day allows the runner to attempt the longer run fully rested, and the second rest day allows for recovery after the long run.

DIET IS AN IMPORTANT COMPONENT

Once a runner begins to take on longer distances in training diet becomes more and more important.

Having the body properly fueled with the optimum balance of carbohydrates, protein, and fats will help combat fatigue and physical stress that often results when runners begin to run longer distances.

Of course a major part of the fueling process includes being properly hydrated going into a long run and having enough fluid replacement during the course of the run to sustain an optimum level of hydration.

RUNNING TO LOSE WEIGHT

Taking on the challenge of the marathon and adopting a life of health and fitness is an ideal way to take care of any over-weight problems you may want to deal with.

Running is the ideal weight loss motivation that so many search for all their lives. They look for it in diet books, on t.v., in quick weight loss promotions that often involve the danger of diet pills.

In essence, running is a "free weight loss program". You won't need a healthy weight chart to tell you that you have found your health weight range.

Always remember this one single line that is essence is the true secret of weight loss........"Burn more Calories than you eat".

By becoming a runner and ultimately a marathon runner, you will soon learn that after a long run your body will need to be fueled. This is where you make the conscious effort to eat only the best complex carbohydrates, quality proteins, and the healthiest fats like virgin olive oil and coconut oil.

A smart diet along with a well thought out marathon run training program is a sure way to eventually settle in at your ideal body weight while at the same time, become a more accomplished and successful marathon runner.

Proper preparation and planning are major keys to ensuring that long training runs and marathon running are not an overly stressful and physically demanding experience.

A little common sense will make the miles pass effortlessly by and will help ensure those long run days are an experience to look forward to.

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