How do you train to run a marathon?

I really want to run a marathon but the problem is I can't run. It's funny because I work out all the time and do a lot of Yoga but I still have problems running. I mostly do Yoga daily and do 30 minutes of Eliptical. I tried running but I start breathing so hard in the first 1 minute. It only happens when I run. How do I train to run a marathon? Thanks!|||It is normal to feel out of breath when you start running.





Were you running on the treadmill or outside I wonder? If you were on the treadmill then set the speed a little slower. It takes a lot of experience to get the pace to run at correct at the beginning of a run - most people set off too fast, get tired and out of breath and then struggle to run for a while until they recover. Thats what you found I think. Setting off a little too fast and getting out of breath.





From your eliptical training you have a good base level of fitness and you just need to transfer that to a runnign fitness (as well as the eliptical trainer) and the only way to do that is to get out there and run.





Start your running with run-walk sessions (whether outsde or on the treadmill).





If you are running outside then the first thing is to pick a route to run along. I have often just set out running and feeling good run and run, then when I start feeling a little tired turn round to go home - by the time I get home again I am very tired having run too far. Picking a route before hand gives you a goal and a limit to how far to run. As a beginner you should be looking for a half hour run which might be 3 or 4 miles. You can make this route a circular route or a there and back route (you run say 2 miles and then turn round and retrace your steps to get home). You don't have to start the run from home either, you might start from work, or travel to a local park or nice area of town - somewhere where you are safe and comfortable to run but also somewhere where you are happy to do repeated runs along the same route. You can measure the route by driving round it in a car and use its odometer, or a bike with one or use a mapping website like mapmyrun.





If you are on the treadmill just set the timer to 30 minutes and adjust the speed as you run for a comfortable runnning speed, oh and add a 1/2 degree of incline.





On a first run, you go along your chosen route (or jump on the treadmill) and run-walk. Most people start with this technique and its where you run for a while until you can't run any further and then you walk to recover. When you can run again you run until you need to walk again and so on around the route. For some people you might do the whole 3 miles on your first session without waking, for others you might run for a minute and then have to walk. Both are OK, and you have to remember that these few run-walks are part of a process to get you running a long distance. One common mistake when setting off running is to go too fast. To avoid this for the first few runs and until you know what your body can do, run at a pace where you can say to your self 'This is easy, I can run faster' - and run at this easy pace. You will find that you will be able to run further, not as fast but you will cover the distance quicker because you aren鈥檛 stopping.





After your first run have a couple of days rest then repeat the same run, or run the at the same speed on the treadmill. Run along and run further each section than you did before you had to walk the last time. For example, if you started walking at a road sign, then make sure that you run past the sign - even 3 steps past it before you walk. Then walk to the point where you started running last time. On the treadmill remember the distances where you istopped running and walking.It helps to look ahead as you are getting tired and think 'I'll stop at that sign, then start running at the next one' - that gives you a short term goal to aim for, a definite point start running from and a challenge for the next run. Again on the treadmill it helps to remember distances and gives you a goal to run to the next 'whole' part of a mile - like to the next 0.25, or the next whole 10th.





Repeat these sessions a few times and you will find that each time you are running that little bit further and doing the whole run a little quicker each time. With time you will be able to run the whole 3 or 4 miles without stopping often (some days you just can't run - we all find that and these are the days when an easy, say 3 mile run needs 4 or 5 rest stops). With work going from non-runner to running 4 miles can take about a month. When you can run for a whole half hour then its time to start considering your running goals a little more and to figure out how to get there. Build on the base fitness of these half hour runs. If you want to do well with your running you will want to run a few days a week.





You need to include rests in your schedule - running every day is not so good. Run a day, then rest a day is better.





Outside and you might like to run with a friend, it is more sociable and you run better with company. Its part due to the fact you are chatting rather than thinking about legs and lungs hurting and part that you always get competitive and want to do as well as your friend so you both try harder. If you don鈥檛 have a partner to run with, there are loads of local running groups who wil|||Anyone can run a marathon. Honestly. Rent/buy The Spirit of the Marathon and you'll see. (Amazon has it I think.)





Video aside since you don't seem to be a strong runner yet I would suggest starting with a walk/run program. Look up the Galloway method, see the link below. I know lots of people who do marathons with this program. It's easier on the body and can help you build up the cardio needed to run. A thirty minute base on the eliptical is a great start!





Give yourself ample time to train for the marathon. It takes a lot of time and dedication. But like I said, anyone can do it!





Good luck!|||How do you train for a marathon? I'll give you the steps to do so. I have run two, and I've done half-marathons and other road races as well.





1. Time. The biggest thing you need to worry about is time. It takes a lot of time to train for a marathon. The program is usually 16-20 weeks and you'll be spending at least four days on the road every week. Towards the end, you'll be dedicating entire days to prepping for a run, running, and taking care of your body afterward. If you're not fully invested in dedicating your life to training for a few months, don't try it.





2. Educate yourself. Go to a library or a book store and start reading about marathon running. There are 100s of books for beginner marathon runners. Pick one, read it front-to-back, and plan from there.





3. Discipline. You have to run. If you start slipping and skip runs, you'll only encourage injury, failure, and disappointment. Few people have run marathons because it's so difficult. It's tough training, it will challenge your body, your mind, and your spirit. But crossing the line and joining the small brother/sisterhood of those who've run a marathon is a wonderful feeling. I got a little 'emotional' after my first marathon.|||Actual running puts way more stress on your body than the elliptical, more is involved so your body will need more energy and oxygen (which is why you get out of breath quicker). When you go for a run, start out a bit slower until you are more accustomed to running. Starting out too quickly puts your body into oxygen debt early on, making even a simple run unpleasant.





Check out www.runnersworld.com for marathon programs, they've got information for runners of all experience levels. Choose a program that fits your lifestyle and goals. Also read the articles, you can really learn a lot.





The main thing to remember when training for a marathon is patience. You're not going to get in shape for a marathon in a week or two, it is a process. Slow, steady improvement.





Good luck.|||There are websites that will plot a detailed training plan for you. They'll tell you how much to run how many days of the week and all taht.





As for the breathing hard after one minute. The key there is just to push through it. Assuming you don't have any medical conditions you can run, your body just doesn't want you to. Ignore your body and run like someone is chasing you with a chainsaw and you're at some b-movie camp.|||I have run one marathon and am now training for my second.





I started off by rigidly following a training plan but got injured after about 6 weeks - so for the next 10 weeks or so I trained lighter with no real plan and I finished the marathon fine in a good time. I was injured for 3 weeks after it though!





This is why I believe the marathon is 50% training (regular long runs) and 50% mental. You have to be tough or you won't make a sub 4 hour time.|||You need more endurance training. Doing yoga or working out on an eliptical won't help. These are good cross training exercises. To actually start training for any run, you should try running on a treadmill first and get used to it. I would aim to complete 3 miles first and then think about training for a marathon. There are lots of training programs out there for 3 miles.





hope that helps,


elaine


http://www.truerunning.com|||you dont go from not running to doing marathons it will take a while till you can probably a year


start off small lets say a mile and from there just start running another half mile when you feel ready start of doing smaller races 3 miles half marathons then do a whole marathon it takes a long time till you can though|||I am using this as my training guide...it is from www.runnersworld.com: http://www.runnersworld.com/cda/microsit鈥?/a>





Good Luck!|||Start with 5k's.





Serch how to train for them and then keep increasing the distance.|||the one golden rule for running a marathon:





DONT|||just be an astranaut and go to moon lol|||%26gt;"How do I train to run a marathon? "





You first need to get past your first mile! A Marathon is 26 miles!





%26gt;"30 minutes of Eliptical."





Not for a marathon! Very different! A marathon pounds your whole body!





%26gt;"I tried running but I start breathing so hard in the first 1 minute."





That's because you have not built up the endurance. Basically, in terms of running, you're out of shape.





Right now, you're a ways from even considering running a marathon!





You begin by increasing distance and speed a little everyday. As far as breathing, which is the most important, you have to learn how to breathe correctly. You are winded because you are not breathing through the diaphragm , and you are forgetting to breathe. When you do start breathing you are breathing in the chest which is "shallow breathing". In addition to trying to catch your breathe, your arms %26amp; legs become oxygen starved, they begin hurting.





I coached my step son to get ready for the Navy. I went with him to figure out why he was not able to complete his run. He wasn't breathing correctly. I had him run around a 1/4 mile tracking so he could pace his time and distance. I even ran with him to "diagnose" what the problem was. He basically was forgetting to breathe. To him remember, in the beginning, I marked spots on the 1/4 track where he was to take a deep breathe , hold it, and release (just about making a sound, expelling the air). He could continue to run without stopping and walking. His time and distance increased exponentially and he wasn't as tired!





Also, put on some music that gets you moving (won't hurt). When you can maintain a routine of at least 10K (6.2 miles) at a pace of 8 minutes/mile, then you are ready to begin training for a marathon!