You’ve been running, you’ve created a routine, and now you’re ready for something more challenging than a 5k. You’ve set your sights on a marathon. Training to run 26.2 miles will be hard, and some days you may want to give up. But, crossing the finish line after crossing the finish line will be an extraordinary experience you will never forget.
We’ve compiled a list of helpful tips for novice marathoners to help get them ready for the big day.
Don’t Skimp on the Shoes
You may have gotten a few cheap pairs while you were building your endurance, but now is the time to invest in a nice pair of shoes. Going to a store that specializes in running shoes means you can get expert advice on which shoes would be best for your running style. More importantly it means you will have a sturdy pair of shoes that will carry you all 26.2 miles.
Build Your Mileage
Before you begin training for your marathon you should be able to comfortably run 20 to 30 miles three to five times per week. This is the base level of fitness you should be at to comfortably train and run a marathon. If you want to take on the challenge anyway, you can look up some great guides for novice trainers. There is also a variety of helpful guides explaining each workout and why you do it to improve your marathon training.
To build your mileage and endurance you will need to increase your distance by 10% every week. If that’s too much or doesn’t feel hard enough, then you can adjust accordingly.
Don’t Skip the Long Run
This is the important one. The one that will get your body acclimated to running long distances. This is a once a week run during your training period where you work up to running about 20 miles. Experts recommend not running a full 26.2 miles because of the risk of injury before race day. Be sure you feel comfortable running about 20 miles before heading to the starting line.
Don’t Skip the Hills
Hill training is a great way to build muscle and endurance. Along with your other training, running up and down hills will give you an edge over people who don’t. We know hills are intimidating, but trust us, it will be worth it.
Stop at the Aid Stations
You may not need to come to a complete stop, but at least slow down to pick up some water or sports drink. Your body won’t be able to stay hydrated while running long marathon distances. Try to consume six to eight ounces of water every three miles or so.
If you are training for a marathon, Carbon 60™ may be able to help. Our satisfied customers have said that taking Carbon 60 Organic Sunflower Oil™ has helped them increase endurance, improve run times, and lessen their recovery time. Don’t wonder what your best time could have been… buy your bottle today!
As the weather becomes warmer and the days get longer, many of us decide to take up running, or training for a race for the very first time. It can be intimidating! How often you should run and for how long? It’s even more intimidating when you can’t even run for more than a block before becoming too out of breath to continue. The bottom line is, if you want to run—do it, and do it at your own pace.
We often think we should be at a peak level of fitness even though we’ve never really exercised before. It’s the reason we cancel gym memberships after the first or second month of the year. The challenge seems so insurmountable and we are so discouraged that we give up thinking we will never get to the level of fitness we think we should be. This can be especially true if you are starting a new running regime, and can be compounded by a lack of fitness, unhealthy lifestyle, or excess weight.Here are five tips to help you get off the couch and into your running shoes.
Okay, you’ve heard this before, but it’s always good to mention again. If you are overweight, or have never exercised before you should check in with your doctor. He or she will likely want to do a physical, and talk to you about your fitness goals and how best to achieve them. Your doctor may recommend certain exercises or recommend not doing others because of health problems. Whatever the case, don’t be discouraged.
We have all been guilty of saying things like, “I want to get fit,” and heading to the gym, only to find you have no way to measure how far you have come. By having a goal in mind, you can see how far you have come since the beginning and how far you need to go. For running it could be anything from running one block without stopping, for thirty minutes without stopping, or finishing your first 5k without walking. Having this goal will also help you develop a training regimen.
If you go into any goal with the mentality of, “I’ll do it when I have time,” it will never get done. Set a time and day each week that you will pull on the shoes and shuffle down the sidewalk or to the gym. Don’t beat yourself up if life happens—because it will. Instead focus on how far you’ve come and how you will improve next week.
There are many types of running postures, and you can experiment with them after you’ve found your natural running form that you feel comfortable with. Keep your core strong and landing correctly will help you prevent injury, especially on those long runs. This video can help you get started:
The only person you can compare yourself to is the person you were yesterday. Making progress and improving your own time and distances are all the matters. When we start comparing ourselves to those who are more physically fit, or who have been running for years, we can get discouraged by the things we can’t do. Instead, use those people as role models and mentors. Find out their story, if they have any tips, and strive to be able to run as far and as fast as they do.
If you are starting a new running routine or training for your next marathon, Carbon 60™ can help! Our satisfied customers claim that Carbon 60 Organic Sunflower OIl™ has helped them build endurance, and run longer and faster. Try Carbon 60™ for yourself and see how it can help you get your best times yet. Buy your bottle today!
Cancer is the second highest leading cause of death in the United States, so it’s likely that a cancer diagnosis has touched us or a friend or family member. While there is nothing we can do to prevent cancer, there are things we can do to reduce our risk of cancer helping us live happier, healthier lives.
According to the Mayo Clinic, there are a number of things we can do to help reduce our risk or cancer. Two of the top three suggestions are eating a healthy diet and being physically active. These two key suggestions do one key thing: help fight inflammation.
Fighting inflammation is the key to helping to reduce the risk or getting many diseases, including cancer. That is because inflammation in the body create a domino effect of free radical creation. Free radicals are molecules in the body that have lost an electron. This causes damage to the cells around it by making them lose electrons too. An excess of free radicals cause oxidative stress. Oxidative stress is when the body’s natural ways of getting rid of free radicals is overwhelmed. This cascading effect of free radical formation will continue causing inflammation and the mutation of cells due to internal and external forces.
Research shows us that inflammation plays a key role in the “development and progression of multiple cancers including those of the … skin,” one of the most common types of cancer in the U.S. Excess exposure to radiation, including that of UV rays, can cause excess inflammation and cell mutation. UV rays are considered a “complete carcinogen” because of this.
Free radicals cause cell mutations by causing chemical damage to DNA promoting inflammation, cancer, and a number of other diseases. But by practicing a healthy lifestyle, and having a diet of mainly fruits, vegetables, whole grains, and legumes, we can help to prevent the excess formation of free radicals in our bodies.
Additionally we can incorporate a superior anti-oxidant by also taking Carbon 60 Organic Sunflower Oil™. Carbon 60, or bucky balls as they are commonly known, have been shown to be a superior anti-oxidant. Carbon 60 is able to neutralize more free radicals than other known anti-oxidants. This means Carbon 60™ can help you live a happier healthier life.
Carbon-60 Organic Sunflower Oil™ can help you reduce inflammation because it’s a superior carbon product. Through our proprietary process, we create single carbon molecules, instead of clumps of carbon. Because we can produce single carbon molecules, Carbon-60 Organic Sunflower Oil™ can neutralize more free radicals than other carbon products on the market.
Don’t wait… buy your bottle today!
Our bodies are truly an engineering marvel. Made up of a complex system of blood vessels, muscle, organs, and dense skeletal framework all working together so that we can live. But sometimes our bodies aren’t working like they should be. When our bodies aren’t working properly they are often battling against excess inflammation.
Recently there has been a lot of research into anti-aging and disease prevention, and scientists have concluded that free radicals are a large contributing factor to our failing health. Not only do free radicals contribute to the process of aging; they are thought to contribute to a range of diseases including cancer and hardening of the arteries.
What is a free radical?
Scientifically, a free radical is a molecule that has an unpaired election. Since this molecule is always seeking balance it will give away its unpaired electron or take one from another molecule creating a chain reaction in nearby molecules. These rogue molecules can damage the membranes of cells, DNA, proteins, carbohydrates, and fats in our body’s.
We naturally produce free radicals just by being alive. Healthy activities such as running or strength training can create free radicals. Generally free radicals are kept in balance by anti-oxidants through foods that we eat. Unfortunately, the creation of free radicals is not limited to exercising.
Everyday we are exposed to a number of external influences that create free radicals in our body. Things like car exhaust, cigarette smoke, pesticides/herbicides, and radiation exposure create free radicals. In our modern life exposure to these things is not 100% avoidable.
What is an anti-oxidant?
As with most things health related, what we put in our bodies goes a long way to preventing diseases and old age discomforts. A recent study of food related anti-oxidants shows that eating unprocessed foods, which have more nutrients and vitamins, help to fight free radicals. Anti-oxidants are free radical scavengers in the body that donate electrons “attaching” to and preventing them from damaging the body further.
Perhaps more important, Carbon 60 has been shown to be an excellent; superior; non-toxic anti-oxidant. Adding a superior anti-oxidant like Carbon-60 Organic Sunflower Oil™ to your diet will help your body fight free radicals. Our proprietary process of creating and suspending single molecules of Carbon 60 in Sunflower Oil is solvent free making it safer than other carbon-60 products on the market. Because our perfected process produces single molecules of Carbon 60 they can repair much more free radical damage than other anti-oxidants.
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