Take the RIGHT Steps Train for a Marathon

What Is Your Goal? Run the second half faster Beat a time you’ve run before Or Finish the marathon Take the Right Steps, Train for a Marathon2

Start Early to Be Ready  Begin 5-16 weeks in advance  Get a physical check up  Prepare gear for running  Join a training group Enjoy camaraderie Be accountable  Run 3-4 times a week

Get Running Apparel  Buy the right shoes  Comfortable and suportive to reduce chance for injury  Wear non-cotton, performence fabrics  Wicking polyester or Merino wool  Layer thin pieces  Be prepared for rainy, snow, or cold days  Dress as if it is 10 degrees warmer than actual temperature—you are going to warm up

Eat Energy Foods  Fuel your muscles  Reduce sorness and restore energy level  Small meals with carbs and protein before and after running  Feel your best with these foods:  Small bagel/peanut butter, bannaa, berries  Broccoli, low-fat yogert, lean beef, wild salmon

Upcoming Marathons

Practice Runs  Warm up  Stay hydrated  Keep focused  Don’t push too hard  Be alert to your surroundings

Look It UP!

Mark It DOWN!

See You THERE!