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Improve Your Running With The Best Training Advice For Women-Beginners

Improve Your Running With The Best Training Advice For Women-Beginners

Everyone should know, running a marathon is a very rewarding sport, besides it is also very cool, especially for women.

Unfortunately, to run a marathon you must have a strong determination, then women who want to run a marathon must make a flow level in marathon planning.

Marathon distance

all marathon runners must complete the same 42.2km to finish on race day, 

In the way marathon training is, there are many similarities, naturally women and men who train for marathons, still the same. 


However, every runner must be different, how to ensure the difference can be taken into account in your training, from distance to travel time, 

then it is very important for women marathon runners to make appropriate improvements to produce the best performance.


In Ali Nolan's new book Master The Marathon: The Ultimate Training Guide for Women is structured to help women of all levels train, giving access to the kind of insights that elite runners love.


"I personally love marathons, and I understand, in the quote of a word: I hope every runner has a trainer in increasing power and strength, a running coach, a nutritionist and dietitian, a sports medicine doctor, and a group of other experts around them," Nolan said. So I consulted with experts I knew and a lot of interviews went into the book."


We talk to experts in their field, which is how marathon training is appropriate for women, and the best advice for everyone who takes the distance.

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There is a difference in marathon training for men and women

Very clearly, if understanding the characteristics of the way women think, is certainly very different from us, it is proven by a trait that is built differently. 


Although on the one hand there are clear differences, but in reality, everything is the same, 

starting from small things, not least marathon training also starting the same distance.


One more thing for women, our hips are slightly wider and our lower extremities, so women will be more unbalanced than men. 


This has already been debated in the medical community, but some people believe that it makes women more susceptible to injuries to their legs, as well as calf strain. 


In this book, there are many strength training programs that focus on hip strength, first of all, and glute activation. 


Then small tweaks like calves give rise that will help prevent plantar fasciitis and make things more balanced. 

And then, of course, a bunch of core forces, because it goes into your bottom.


Not only that, women also have a weaker upper body, and in fact many new runners do not realize that you rely on the upper body when you are running. 


It's about making sure to build that strength into a training plan. I think a lot of novice runners just throw strength training aside in general, but women are more than that.

beginners workout for women

beginners workout for women


In this book, if I conclude there are 5 important elements in marathon training that are suitable and guarantee success for women,

as well as beginners, namely: running, strength training, nutrition, mentality and recovery.


For women who are marathon, it is much more important to fokos in honing the other elements that are less mastered, namely strength and nutrition. 


I think women are very task-oriented, even though they complete a training plan, 

they ignore strength and nutrition, when those two things include important points in a marathon.

Controlling nutrients is very 

Complicated because it is very individual. But it is not difficult if you follow the rules of the experts.


Nutritionists, dietitians, and sports medical doctors state in general, when training in a marathon, women eat too few calories and are unaware of it. 


So it's a mistake for women who are marathoning. Waking people up and being like "no, carbs are good!" and just makes women eat more, they said in a statement.


"Mentality-wise, I think balancing life with training causes a lot of women to get exhausted when training is a marathon. 


It's something I've dealt with a lot, so most of my book is about really focusing in- trying to take an inventory of how your body feels and how your mind feels."


That can make a difference to your marathon training because if your mind really burns at any point, 


you won't perform at the peak of your strength and you'll probably just let yourself down. 


And if you haven't learned the skills in self-compassion, which many women don't have, then you're going into this spiral. Maybe you stopped running or maybe you ran too much.


Another thing to compare is that men have greater vo2 maxes than women, so let's increase speed training. 


However, this is only really special for more intermediate and advanced runners instead of beginners who are just trying, 


like doing a lot of track training and like uphill sprints and things like that, I'm sure the results will be visible and end up increasing marathon distances.

In general for the women it will be more difficult to join in things like track training with clubs

I think it's hard. First of all, it will be difficult to motivate yourself if you do your own track training.


Then if you go to track the exercise, you'll find that it's not a split [between men and women].


For some novice runners, they don't even realize that it's necessary when practicing for long-distance running, 

and when they find out and give it a try, it may be downright intimidating at first. 


Especially if you're a last position and if you're a woman going to track practice that might happen because of our differences.


Here are some of the more enjoyable exercises (in the book contents) that you might be able to do on your own, or with one other marathon buddy. 

And here it's just directing and encouraging people to try, it all comes back to you.


A walking community, even if they are elite or even faster, are very open and eager to cheer for people trying something new.

How do you manage the period around marathon training to fit and make results?

For women that time of year in a month it was in a very basic sense that it was an incredible sense of fatigue! 


Sometimes you just have to laugh and endure it, and get through it, and be sure that you're strong, 


but I would also say that if it is your long-term day and you feel like crap, wait a day and adjust your training plan. That kind of thing would be more helpful and fit everything.


If you don't feel like you're in the best shape — if you're under unfavorable weather, or if you're having cramps or migraines — and you're trying to go out and do quality exercise, it's going to end up being a waste. 


It is better to wait until everything is suitable for practice, so that it will get quality results. 


It compares to being in a hurry and feeling miserable. It also won't boost anything for your confidence.


Many of today's runners completely ignore it. They take control of differences, because they get in the way.


Another thing I would say about it is that many women runners who are still beginners in marathons are very dedicated, who may not eat enough calories, they start skipping their periods. 


Sometimes it's okay, during consultation and talk to a doctor. Sometimes it's really bad and can lead to osteoporosis and a triad of women. 


I understand not everyone has access to great personal health care, but give up seeing a doctor if you feel something is wrong with your body that way.

Other marathon mistakes women tend to make specifically

This tends to happen to experts as well. As revealed, nutritionists and dietitians say they don't eat enough calories. 


Then physical therapists, even sports doctors and running coaches also say that most women run too fast on long trips and end up slowing down to the kerna too exhausted, 

and also just doing easy training miles. People should actually use speed charts and speed applications. 


Plug in your 5K time and I guarantee people will be surprised to see that their slow training days may have to be like a minute a mile slower than what you're actually running.


One other thing that is also important is that we don't give ourselves enough time to recover – this may apply to men as well. 


"When our plan says rest day, maybe we'll sneak in a mile or two because it tastes good, or maybe we'll go and do a ridiculous high-intensity interval class.


Really you should put your feet on for a moment, and start eating with really nutritious foods. 


It's become a habit, I don't think people treat themselves well during marathon training.

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