Want to Run a Marathon in 2019?

Many of us have New Years resolutions. A common goal shared amongst New Years revolutionists is to run a marathon. Though it can be daunting and require lots of preparation, it is definitely an achievable task. A marathon has an official race distance of 42.2 kilometers and typically takes 4 hours and 30 minutes to complete. Luckily for you, there are several local marathons happening in and around Vancouver in 2019. If you are reading this, chances are you have done some sort of distance running in the past. Using the 4 month training guide provided below, you will be running your first marathon in no time!

How to Prepare / Things you will need

  1. Proper running shoes – Should be snug around the middle of the foot and heel, lightweight and breathable
  2. Breathable clothes
  3. Water bottle
  4. Timer or watch
  5. Reflective bands or lights if running in the dark
  6. Sweatband or hat (optional)
  7. Earphones + music (optional)
  8. Heart rate monitor (optional)

Running Tips

  1. Warm up – the greatest athletes always start with a warm up 5-10 minute in duration. This can include dynamic movements or stretches.
  2. Pace yourself – under pace yourself if necessary. Some of these runs can be quite lengthy, so start out slow and push at then end.
  3. Bring snacks/gels or a hydration pack – to refuel/hydrate during your training.
  4. Taper off the week before – we want your muscles to feel refreshed and have time to fully recover before your big race.

Post Run Tips

  1. Stretch – important areas to stretch following an intense running session include: quadriceps, hip flexors, hamstrings, calves and the gluteus maximus
  2. Foam roll – after each running session, roll out your legs and give yourself a massage. Foam rolling aids in healing and recovery by promoting blood flow to the area.
  3. Post workout meal – eat a nutrient-dense meal after your session with carbohydrates and protein. Eating carbohydrates will help replenish the glycogen used during your run, while protein will aid in muscle recovery.
  4. Ice bath or Compression – This can aid in recovery after an intense session. See my previous blog here for more information

Marathons in Vancouver

  1. BMO Marathon – May 5th, 2019
  2. Tynehead 5/8/12 Hour Marathon – July 6, 2019
  3. RMHBC Boundary Bay – November 4, 2019

4 Month – Training Schedule

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Run 5km Run 10km rest Run 5km rest Run 15km rest
2 Run 5km Run 10km rest Run 5km rest Run 15km rest
3 Run 6km Run 12km rest Run 6km rest Run 18km rest
4 Run 6km Run 12km rest Run 6km rest Run 18km rest
5 Run 7km Run 14km rest Run 7km rest Run 21km rest
6 Run 7km Run 14km rest Run 7km rest Run 21km rest
7 Run 5km Run 5km rest Run 5km rest rest rest
8 Run 8km Run 16km rest Run 8km rest Run 24km rest
9 Run 8km Run 16km rest Run 8km rest Run 24km rest
10 Run 9km Run 18km rest Run 9km rest Run 27km rest
11 Run 9km Run 18km rest Run 9km rest Run 27km rest
12 Run 10km Run 20km rest Run 10km rest rest rest
13 Run 10km Run 20km rest Run 10km rest Run 30km rest
14 Run 11km Run 22km rest Run 11km rest Run 33km rest
15 Run 11km Run 22km rest Run 11km rest Run 42km rest
16 Run 5km Run 10km rest Run 5km rest Run 10km rest
17 Run 10km rest Run 5km rest Run 5km rest Marathon

Kevin Kwok – Studio Coordinator

kevin3Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

This post has been developed by studio contributors which include Co-Op students, kinesiologists, therapists and our expert colleagues

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