Can an overweight person train for a marathon?
Oprah did it.right? What about a tryathalon? Do you have to have a personal trainer or can you read up and do it on your own?
You can do it on your own. Start by moving, walking, running riding, as much as you can. Gradually increase the time, or length of your workout. You can do it!
The key is going to be perservearance. Start with what you can do and build on that. If you can only jog a mile before having to walk, do that, but start jogging again once you catch your breath. Try to do 3 miles that way. Do it every other day for three weeks. After doing it for three weeks tell yourself that from then on you'll run the whole way (if you can already then great for you). Once you're at that point you should start running for time and not focus so much on distance yet. I would run for 45 minutes 4 times a week. Its ok to run two days in a row but you want to make sure you give your body time to rest. Its as important as the exercise itself. Ok, once you can run 45 minutes non stop, do that four times a week for a month. After a month of doing that you're going to do two very important things. First you're going to up the time you run on two of your four days. Up the time to an 1h 15 min or 1h 30 min on two of your runs. Second you're going to add a slow/shorter run day after the first long run of the week and make sure you have a day of rest after the second long run day of the week. So you're schedule would be like this (for example):
Monday: 45 min run
Tuesday: 1h 30 min run
Wednesday: 30 min slow run
Friday 45 min run
Saturday: 1h 30 min run
Once you're at this point you're doing great and you've probably lost all that extra weight. This is the part of you're training where you'll want to take extra care to not get hurt, especially if you were never a really active person. That means to make sure you warm up and stretch before each run, and that you cool down and stretch after every run.
At this point its also really helpful to keep a log of your runs. Start keeping track of how far you went, exactly how long it took, how you felt during and after, did you have a bunch of energy left afterwards or were you completely burnt out? This is helpful later on in your running ''career'' so you know how the training style worked for you (there are others that may work better).
Ok, from here you will keep the format but add time to both the long and short runs. So your 45 min run will become 1h 15 min, your long run will become 1h 45, and your wednesday ''recovery run'' will be 45 min. It depends on the person but I would say to only start doing this after 6 to 8 weeks of the schedule I proposed before, even longer if you're having trouble with it. Always remember to listen to your body. Once you can do this advanced schedule and you're covering distances of around 10 or more miles on the long days, for 8 weeks, you want to start preparing for the real long runs that you'll need to do to prepare yourself for a 26.2 mile run. Pick one of the long run days and make that one a 15 mile run. Do that for a month. After a month make it 20 miles. You should be about a month away from the marathon at this point. Do the 20 mile one one week, then back it down to 15 miles the next week. The week after bring it back up to 20 miles. Then the next week, which should be the one before the marathon, run 10 slow miles the first 3 days of the week, and then don't run the other 4. At most go for a long walk every day but don't run. Eat lots of pasta this week and keep extra hydrated. On the day of the marathon you'll be fit as a horse, well rested, and ready and able to finish.
Now, a few bits of advice. If you're in pain, rest, otherwise you'll hurt yourself. If you can find a store that specializes in running gear, go there and talk to the people behind the counter about what you want to do and have them fit you for the right shoe for you. The wrong pair of shoes will cause damage to your body, make sure you have the right ones for your body type. Eat a banana every day, they keep away muscle cramps. Don't eat a lot of dairy products, the lactic acid causes muscle cramps. Drink lots of water. Get yourself some clothes made for running in the rain. A lot of people use rain as an excuse to not go out running. Once you break the rythm it can be hard to get it back. Try to get someone to do this with you, its a lot of fun to have a good running partner. Listen to your body. Have fun.
If you're feeling pain in your knees or hips, you're probably running too far for your level and want to take it slower.
A personal trainer to be acountable to is good. If you excerise but eat the wrong foods you will still carry extra weight.
Simply thing like walking, going up and down stairs will help you.
Doctor check up is well advise so you don't do harm to your body. One trainer would not train a person with blood press too high.
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