Ever thought about running a Marathon? You probably think you can’t do it, I mean running 26.2 miles (40KM) is no joke. Here’s the thing… YOU CAN DO IT! This video share 20 ESSENTIAL MARATHON Training Tips that will show you how to run a marathon this year in 2020.
I’m Alex, I’m a travel filmmaker, photographer, and TV host. On this channel, I’ll share some travel vlogs, practical inspirational videos from lessons I’ve learned in my life and photography/ filmmaking tips to help you learn new skills and grow your creativity.
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0:00 Introduction
0:16 Marathon Tips For First Timers
1:00 Marathon Distance
1:20 Marathon Training Plan
1:40 The History of the First Marathon PERSIA vs. ATHENS
2:56 The First Sub 2hr Marathon
4:55 Tip 1 Start Marathon Training Early
6:00 Marathon Training Plan
6:15 Marathon Training Run Distances
6:58 Get New Running Shoes
8:00 How Hard is A Marathon?
8:50 Marathon Training Nutrition Plan
9:33 Marathon Training Smoothie
10:24 Marathon Training Recovery Plan
11:53 The Night Before A Marathon
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So you’re thinking about running a marathon but you’re unsure about whether or not you can do it stay tuned this video is going to help you make that life-changing decision to run your first marathon what’s up everybody I’m Alex aka Alex The Vagabond and in this video I’ll be sharing with you my tips for preparing for your first marathon this is gonna be a fun video I’m gonna share what I learned from running my first marathon this year and hopefully inspire some of you out there to run your first marathon as well if you’re new here please make sure you hit that subscribe button turn on notifications and give this video a thumbs up if you’re enjoying it and without further ado let’s get into the tips let’s get you running your first marathon in January we always set some New Year’s resolutions and goals and one of the goals that I set for myself was to run a marathon so I signed myself up in probably in like November of 2018 and the marathon was at the end of March in 2019 running a marathon was gonna be the biggest physical challenge I’d ever undertaken I was excited scared and I didn’t know how to do it so I took a note from the pages of history the story goes that in 490 BC ancient Greece was being invaded by the vastly superior Persian Empire the city-state of Athens rose troops to meet the Persians where the fleet landed at marathon while sending for dipa T’s an Athenian professional running courrier to Sparta to request warriors he ran the 240 kilometers or 150 miles to Sparta and back in two days he then ran the forty kilometers 25 miles to the battlefield at marathon and back to Athens to announce the Greek victory over Persia in the Battle of Marathon exhaustedly arriving to the athenian leaders and saying chatty athena common hail we are the winners he then collapsed and died I desperately wanted to avoid that last bit the marathon race came about in the first modern Olympic Games in 1896 in Athens in a nod to Philippa T’s the competitors ran from Marathon to Athens the event quickly caught on becoming a fixture at the Olympic Games and major cities started staging their own annual events the distance eventually became fixed at 26 miles 385 yards or 42.195 kilometres the approximate distance from Marathon to Athens so before we get started with the practical tips I’m just gonna give reasons why running a marathon is an incredible thing to do at least once in your life first off it’s going to teach you discipline and in this modern world that we live in discipline is something that it’s kind of lacking I think that we could all do with more discipline in our lives holding ourselves more accountable for what we do and what we don’t do running a marathon is gonna teach you discipline quickly it’s gonna challenge your perceptions a lot of us don’t think that we are capable of running a marathon but when you sign up for that race and you begin to train you’re gonna learn that you’re so much stronger than you think you are and you can do anything you set your mind to we all have that voice inside of our head that says quit but when you run a marathon you have to learn to ignore that voice and another voice comes in a more powerful supportive voice that tells you you can do it the completion of a marathon it’s gonna make the negative voice a lot quieter and the positive voice a lot more loud another benefit of training for a marathon is that it can be done anywhere at any time all you need is a pair of running shoes and the willpower to step out the door and start running you’ll also be smarter running creases brain activity and makes you more receptive it also boosts your mood aerobic exercise releases dopamine and serotonin which make you feel better it also decreases depression and anxiety symptoms and benefits your overall mood so running is a natural antidepressant hi so tip number one start training as early as you can give yourself as much time as possible to train for the marathon I gave myself around five months don’t make it too long you don’t want it a year out because then it’s so far away that you won’t actually start training the lead-up to the marathon I had been running I had been cycling doing some high-intensity interval training so I wasn’t like fully out of shape but I also wasn’t in the best shape of my life I was kind of somewhere in-between where I feel like probably a lot of us out there can relate to that there’s a lot of information online about scheduling and regimented your training plan week by week gradually increasing distance I live a very spontaneous lifestyle I travel and I’m a filmmaker set routines are difficult for me with that in mind I kind of knew that I wouldn’t be able to stick to a very very very regimented schedule but I could keep training no matter where I was in the world and that’s the beauty of running a marathon is that all you really need is a pair of shoes and when I ran the LA Marathon there was actually a person who was running at barefoot but I would not recommend that started training about four months away from marathon I started out by doing three runs a week for about five miles each and then the next week four runs and I just kind of gradually built up my resistance two of the runs maybe five or six miles and then the other two to three runs seven and a half miles and then one last one would be like ten miles I only ever ran a half marathon once in the training I also realized that around six miles really needed food and electrolytes now I know that this is not what you know it says in the books or what other people in the internet might say I’m just telling you what worked for me my second piece of advice would be to invest in proper running shoes how many people overlook this you might have a pair of shoes that you’ve ran in occasionally for you know a year so but like tires on a car your running shoes do wear down I bought my shoes at a place called runner’s world these were the shoes that I ran my marathon in there the Brooks GTS 18 I’m slightly flat-footed so I did get custom insoles you don’t want to just go buy brand new shoes right before your marathon you want to give yourself and your body enough time to break those shoes in highly recommend going to a running store where professionals can kind of help you find the proper pair of shoes for your marathon and while you’re at it I also highly recommend you get a pair of compression socks they are knee-length socks that fit very tightly against your legs and that constriction actually helps to improve recovery times anywhere between three and five percent maybe it’s psychosomatic who knows it feels good get yourself a good pair of running shoes and some compression socks compare yourself to be uncomfortable less than 1% of humans around the world will complete a marathon in their lifetime that’s because running 26.2 miles isn’t really all that fun it’s going to be hard it’s her it’s gonna require dedication it’s gonna push you to the limits of what your physically and mentally capable of doing but you’re gonna grow from that training for a marathon is gonna put you into a much healthier place completing a marathon is going to really change your mentality and your outlook on life you are capable of doing incredible things evaluate and change your diet let’s be honest we live in a modern world where the vast majority of the food that we consume isn’t all that great for us or chances are it’s actually actively bad for us becoming aware of your nutrition is extremely important in the lead up and the training for your marathon our bodies are machines what we put into our bodies is what we’re gonna get out of them your body needs to be properly fueled everybody has different dietary necessities and dietary restrictions so you’re gonna have to take those into account when you’re figuring out what you should eat for me lots of leafy greens spinach kale [Music] beats eat juice before you train it’s actually gonna improve your stamina and your endurance it’s one of the amazing things that beats do want to be consuming carbohydrate you can get carbohydrate from vegetables 30% protein 30% fat 40% carbohydrate that’s a pretty basic way to look at proper nutrition I eliminated a lot of extra carbohydrates that I was getting from like gluten sources my body doesn’t really love gluten even though my brain absolutely loves gluten everybody’s diets are different I’m not a nutritionist I’m just telling you what I did and what worked for me I replaced them with vegetable carbohydrates so I was eating lean meats like turkey and fish chicken think of this as an opportunity to reevaluate your nutrition and improve a train hard rest hard it’s really really important to remember to rest muscle growth happens when you stress and rest at least one day a week you need to have a rest day and those rest days shouldn’t be like fully sedentary you want to do what’s called active recoveries whether that’s taking a little walk like walking your dog or go into a slow deep stretch yoga class like in yoga you don’t have a foam roller or you don’t know what this is then you should definitely get one I will link this one down in the description it’s my favorite the foam rolling is essentially a really good way to force lactic acid out of your muscles and help release a lot of that built-up tension that you get when you exercise a lot my rest routine would be like post run I’d come home I’d make a smoothie I would take a bath with Epsom salts relax in there for about 45 minutes come out dry off put on my compression socks put on some comfortable clothes yoga mat on the floor stretching for at least half an hour and one of the most important aspects of recovery is sleeping eight hours a night minimum your sleep is when your body repairs so it’s crucial that’s gonna be really really beneficial for the way your body recovers because recovery is just as important as training all right it’s the night before your first marathon what are you gonna do I was a little bit nervous because I was not fully prepared for the marathon I went to bed at 8 p.m. and then I woke up at 4 a.m. the day of the marathon I ate some eggs and I left my house at 5:00 I arrived at 6:00 the race started at 7:00 and I was ready to go [Music] just getting started [Music] this is where it’s all about up here Wow 15 just under the 405 freeway guys good branding with superheroes just cross the 405 officially on the west side we’re 20 21 miles in [Music] [Music] yeah [Applause] Oh [Music] [Applause] [Music] alright ladies and gentlemen while those are my tips for running your first marathon I really hope that this video inspires you to get out sign up for a marathon and challenge yourself because it is just so beneficial the feeling of crossing that finish line is going to be one of the best feelings in your life so if you have any of your own marathon training tips please put them down in the comment section if you enjoyed this video you know what to do please give it a big thumbs up share it with your friends the people you want to run a marathon with maybe and hit that subscribe button with notifications enabled so you don’t miss out on any future videos as I always say train harder fail smarter and never give up [Music]
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