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How to run a marathon (hint: it's all in the mind)

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https://theconversation.com/how-to-run-a-marathon-hint-its-all-in-the-mind-58033

theconversation.com

How to run a marathon (hint: it's all in the mind)
Thousands of people graced the streets of London to run the annual marathon on Sunday, April 23. Runners spent weeks and months physically training alongside a carefully crafted diet plan to get them in top shape ahead of the big day.

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Failure to prepare is preparing to fail

Failure to prepare is preparing to fail

When preparing for any marathon or long distance, not only is physical preparation important but it is also crucial to prepare mentally for the gruelling number of miles and the inevitable menta...

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Hitting the wall

Hitting the wall is basically about running out of energy: Your legs feel like concrete, your breathing becomes laboured, your stride turns into a shuffle. Negative thoughts flood your mind,...

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Mentally preparing for a marathon

Identifying imaginary, but realistic scenarios before the race like “what happens when I hit the wall?” or “what if it rains?” and then identifying  potential strategies to cope with th...

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Mantras and self-talk to focus the mind

Runners report using a rich variety of motivational self-talk as well as spiritual self-talk and mantras. Repeating choice words whenever you need to focus can help direct your mind away from ne...

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Association and dissociation

Association refers to the monitoring of the body and adjusting pace accordingly, while dissociation refers to using distraction to direct attention away from pain.

During a m...

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Benefits

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective...

Types of running

  • Road Running: running on paved roads, paths, and sidewalks.
  • Treadmill Running: easier than outdoor running and can be gentler on your joints.
  • Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
  • Trail Running: it takes place on hiking trails, from deserts to mountains.
  • Track Running. Track events include shorter distance races from the 50-yard dash to 400-meter sprints. 

Getting Started

  • Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
  • Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
  • Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
  • Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
  • Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.

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A running plan

You can benefit from just 30 minutes of running, 3 times a week.

Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current ...

Running equipment

Invest in a good pair of running shoes and a quality shirt made from wicking material to keep you drier.

A sports watch and heart-rate monitor are nice to have.

Pace of running

Running will put you slightly out of breath when you start. It should eventually decrease. You should be able to hold a conversation when you're running a good pace.

Once a week, run a faster speed to increase your fitness level.

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