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    Just Run: Non-Runners & Beginners Ultimate Training Guide Book - Use Running Science Essentials To Run Your First Half & Full Marathon for Men & Women
    Just Run: Non-Runners & Beginners Ultimate Training Guide Book - Use Running Science Essentials To Run Your First Half & Full Marathon for Men & Women
    Just Run: Non-Runners & Beginners Ultimate Training Guide Book - Use Running Science Essentials To Run Your First Half & Full Marathon for Men & Women
    Ebook89 pages45 minutes

    Just Run: Non-Runners & Beginners Ultimate Training Guide Book - Use Running Science Essentials To Run Your First Half & Full Marathon for Men & Women

    By Sam Humphries

    ()

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    About this ebook

    Everything You Need to Know About Transforming a Beginner into a Marathoner and Beyond


    Dreaming of finally becoming a runner and even finishing your first marathon keeping you up at night?
    Let me take you by the hand and take you to your first marathon -- even if you're a complete beginner!
    Mentally, Emotionally and Physically tougher and stronger! These are the benefits you will get from this book.
    Your health will improve. Your speed and endurance will get upgraded!


    If you want to take the plunge and find out if there is a systematic and predictable way to improve your running skills, or if you can even accomplish your dreams of running a marathon someday? There is some great news for ya! I'm going to give you the guidance and teach you the things you need to achieve your running ambitions!


    I promise you, you will get there!
    Just learn the fundamentals, train regularly, stay on the path, and slowly but surely, you will achieve it!


    Let this book serve as the blueprint and guidance to reaching the finish line.



    Here's what you'll learn in the book:


    What does it take to run a marathon?
    Timeframe
    Beginner level
    The intermediate level
    The advanced level.
    Mental preparation
    Set goals
    10k goal
    20k goal
    30k goal
    More than 30K
    Running  solo
    Running with another person
    Play with the running gadgets
    Train Smart
    Proper form and breathing techniques
    Which part of your foot should hit the ground?
    Proper breathing
    Training times
    Morning schedule
    Mid-morning schedule
    Lunch-time schedule
    Evening schedule
    Different training styles
    Slow pace training
    Tempo Runs
    Tempo Runs at a Consistent Pace
    Tempo Repetitions
    Interval Training
    Hill training
    Cross-training
    Cycling
    Water training
    Pilates
    Yoga
    Practical weight training
    Tips to help you with weight training
    Sprinting
    Strides
    Stretching
    Low back stretching
    Calves stretching
    Hip stretching
    Strength Training
    The crunch
    Back Extensions
    The Superman
    Side plank
    Training gear
    A clean bill of health
    Proper nutrition
    There are foods that your body can use to help itself.
    Rate the plate on a scale of 1 to 10
    Assessing your eating habits
    There is balance
    Power foods to eat regularly
    Here are a few ways to spruce up your vegetables
    Calcium-rich foods
    Healthy fats over unhealthy fats
    Warm-ups
    Stretching
    Cooldowns
    Marathon training blueprint
    Marathon race strategies
    The night before
    D-Day morning
    Start of the race
    and much more...


    Read this book today!

    LanguageEnglish
    PublisherZ Media
    Release dateApr 5, 2022
    Just Run: Non-Runners & Beginners Ultimate Training Guide Book - Use Running Science Essentials To Run Your First Half & Full Marathon for Men & Women

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      Book preview

      Just Run - Sam Humphries

      Introduction

      When you get into this running journey, you will invariably train your body and willpower and it will increase your mental toughness.

      It will also increase your pain thresholds and your ability to get the job done despite what you are feeling.

      It teaches you strong discipline, which you can only get from endurance sports.

      It's also a great way to motivate you about what is possible because, as a total beginner, a year from now you could be running your first marathon.

      This is not magic. This is systematic training.

      As long as you stay on the path and abide by your weekly and monthly running goals, you can definitely get there.

      Your cardiovascular health will get better. Your body will be able to recover more quickly. You will be able to be more efficient. You'll get stronger day by day.

      You will travel farther and faster because you will require fewer resources for energy and oxygen. And your recovery will get faster, too.

      This is the natural benefit of getting into this sport.

      Of course, you can not get there overnight. It's going to be a long journey ahead of you.

      Your body needs to be trained gradually and systematically. Overburdening your body’s capacity will not speed up your development.

      It's a gradual and incremental improvement in your mental and physiological systems.

      Distances you can only dream of will now be possible.

      And the benefits you reap from this will directly benefit your other sports as well, as you build your endurance and running chops.

      You may not look at personal fitness much, but fitness is a continuous journey that never ends. If you regularly participate in a fitness program, you have a better chance of living longer.

      Running has many health benefits in addition to the fun factor you can derive from exploring the world as you put your feet on the ground beneath you. If you run in the forest or on a beach, you can get that freedom.

      Your health is one of the many benefits of beginning a running program. With today's fast-paced lifestyle, running has so many benefits.

       Running trains all your muscles. It increases your heart rate more than any other activity, improving cardiovascular fitness. Most runners drop a few pounds during marathon training. Though, only a minimal number of people run marathons.

      As a hobby, running a marathon can make you feel younger. Many people look forward to training for and running their first marathon.

      What does it take to run a marathon?

      A marathon is any run that lasts more than 26 miles. It will take an average of five hours for a runner to complete it. Thirteen is the length of a half-marathon. Running nonstop for five hours is a difficult task, no matter how fit you are or how often you exercise. You would need to be mentally and physically prepared for this task. Some ill-prepared runners pull out of the race because of physical or mental exhaustion. There have been reports of athletes collapsing on the track as they tried to push themselves past their limitations.

      You can't train for a marathon in a week. Runners take a long time

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