A Beginner's Guide to Marathon Training (Running, Training, Fitness)

Hyperink Inc
Free sample

ABOUT THE BOOK

So, you want to run a marathon?

Everyone who makes the decision to run a marathon has their own reasons. Maybe you want to train for a particular race. Or maybe you want to lose weight. Or perhaps you just want to try a new form of exercise. Or, or, or...the list goes on and on.

If you are a beginner and you have made the lofty decision to train to run a marathon, then this is the guide for you. Are you a beginner? For this guide, if you cannot yet run for 30 minutes straight, you are a beginner. If you cannot run 30 minutes or cannot run for just 10 minutes, don’t worry, you will get there soon. This guide will also be helpful for people who are in shape but do not run. For instance, if you have been doing martial arts for years, consider yourself physically fit, and do not run, you can still benefit from this guide.

Running can have all sorts of benefits. One of the most common benefits is the possibility of weight loss. Combined with healthy eating, running is a great way to lose excess body fat.

MEET THE AUTHOR

Jasmine Evans is a graduate of Princeton University who has been writing fiction and nonfiction on and off since the 8th grade. At Princeton, she majored in Sociology and minored in African-American Studies. She currently writes for two blogs--one about education and the other about job hunting. For fun, Jasmine likes to read, exercise, and play with her bunny Penelope.

EXCERPT FROM THE BOOK

There are all kinds of fancy gadgets out there for runners. From devices that go in your shoe to track your movements to running pants with reflectors on them for those who run at night, there are so many things you could buy that it can be a little overwhelming.

The most important piece of running equipment you buy are the shoes. Beat up shoes you pull from the back of your closet will not work. Tennis shoes or shoes made for fashion will not work either. You need a good pair of running shoes that will support your feet and ankles. (Active.com, Basic Gear for a Beginning Runner)

It is also not as simple as going to your nearest shoe store and picking out the prettiest running shoe. There are three different kinds of running shoes...

Buy a copy to keep reading!

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Additional Information

Publisher
Hyperink Inc
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Published on
Feb 24, 2012
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Pages
26
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ISBN
9781614641902
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Language
English
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Genres
Reference / Handbooks & Manuals
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Content Protection
This content is DRM protected.
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Read Aloud
Available on Android devices
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ABOUT THE BOOK

Pilates is a kind of exercise that works both the mind and the body. It improves strength without necessarily building bulk. It also targets the core (midsection) and other muscles that often get neglected by other activities. My introduction to Pilates happened at an early age.

For most of my life, I was considered tall for my age with long legs and big feet. My parents thought it would be a good idea to enroll their lanky toddler in ballet classes. I continued those classes (and other dance classes) for over 14 years.

In high school, I was a lean 5’8” ballet dancer and basketball player. I still had big feet, but they were complemented by long legs, long arms, and a long neck. What did I have to complain about? My midsection. I was relatively slim, but I had a pudgy middle. In high school, where appearances are everything, I wanted to do something about it.

Fortunately, around this time, my dance instructor introduced the class to the Pilates method. She said that Pilates is based off of the ballet moves many of us had been doing for most of our lives. She promised that the method would flatten our midsections and make us feel taller.

My dance instructor made good on her promise. After just 15-20 minutes of Pilates before we started dancing, I felt taller. Over time, I felt slimmer. I was hooked.

I’ve been doing Pilates ever since, and I love it. I’ve taken classes and I’ve done several Pilates DVDs. Of all the activities I participate in (everything from running to basketball to kickboxing to Zumba), Pilates is one that I always come back to because it is really so effective and important.

EXCERPT FROM THE BOOK

Pull the part of your stomach area that is below your belly button upwards and inwards--as if you are pulling it away from your belt line.Keep your rib cage relaxed and breathe normally.You should be able to feel the muscle contracting in your lower abdomen.

Another essential skill is being able to activate your pelvic floor. Your pelvic floor muscles are at the base of your abdomen. They control your bladder and bowel functions. They also stabilize not only the pelvis but also the lower back. If you have lower back pain, are pregnant, or experience incontinence, learning how to control these pelvic floor muscles can really help.

How do you activate your pelvic floor?Start in neutral spine position.Contract the muscles you would use to urinate.Breathe as you normally would.

Once you can handle activating your TA and your pelvic muscles separately, try activating them together.

Ready for some advanced Pilates moves? Great! Here are six of the most common moves for experienced Pilates pupils.

Because sometimes it’s easier to see the moves being done rather than reading about them, many of the links in this section are to videos.

Advanced Pilates ExercisesThe Crab--The Crab requires complete control from your core, so it will give you a great ab workout. It builds on exercises like the “Roll Up” but is slightly more advanced.Start by sitting up straight. Bend your knees almost Indian style and cross your feet at the ankles.Bring your knees up to your shoulders and grab your feet with your hands.Drop your head and allow your spine to curve as your prepare to roll.Breathe in and roll back. Control the movement. Try not to let your limbs flail around.Once you roll to your shoulders, let go of your feet and switch your feet around. Grab your feet again as you prepare to roll up.Breathe out and roll forward. Inhale as your head touches the mat.Roll back to repeat the move.Double Leg Kick--This move works the back extensors and the hamstrings primarily, but it can be a total-body exercise as well.Start by lying face down with your head turned to one side and your feet together.

ABOUT THE BOOK

Kobe Bean Bryant is an American professional basketball player. More specifically, he is a shooting guard (#24) for the Los Angeles Lakers and has been since 1996. Bryant is a great basketball player and some argue that he’s one of the best that ever played. Over the span of time that Bryant has been with the Lakers, the team has gone on to win five championships. He is best known for his offensive skills but has also made his mark on the defensive side of basketball.

His career has included some scandal on and off the court. Most notably, Bryant’s ongoing “sibling rivalry” with Shaquille O’Neal

got pretty heated in the 2003-2004 season. That season ended with the Lakers losing the NBA Finals and O’Neal leaving the Lakers. Bryant has also faced scandal in his marriage and personal life.

In 2003, Bryant was arrested based on allegations that he had sexually assaulted a 19 year old hotel employee. Bryant admitted to an adulterous affair with the woman but repeatedly denied sexually assaulting her. Despite the drama, Bryant continues to have a strong fan base and to perform well in the game.

MEET THE AUTHOR

Jasmine Evans is a graduate of Princeton University who has been writing fiction and nonfiction on and off since the 8th grade. At Princeton, she majored in Sociology and minored in African-American Studies. She currently writes for two blogs--one about education and the other about job hunting. For fun, Jasmine likes to read, exercise, and play with her bunny Penelope.

Twitter: @JazzyTigress11

Website: jasminekevans.wordpress.com

EXCERPT FROM THE BOOK

When Bryant started with the Lakers, he was incredibly excited. The Lakers had always been his favorite team and he had finally realized his dream to play in the NBA. Bryant played well during the Lakers’ summer league averaging 25 points a game. But due to a fractured left wrist and his relative inexperience, Bryant did not get much floor time during the first half of the 1996-1997 season.

The head coach, Del Harris, did not see a need to push Bryant too hard during those first several weeks.

Injuries plagued the Lakers that season. Bryant did not see too much floor time until March and April when the coach had little choice. Towards the end of the season, Bryant averaged about eight points a night.

The next season, Harris decided to have Bryant be the Lakers’ sixth man. Bryant and the team flourished with him in that role. They started the season with 11 victories. Despite this positive start, the Lakers did not have much success in the playoffs for the second season in a row. This theme repeated in Bryant’s third season as well.

Buy a copy to keep reading!

ABOUT THE BOOK

“Few living Americans have made a deeper impression on public opinion, softened or removed so many prejudices, or awakened greater hopefulness in relation to the solution of a problem, encompassed with a thousand difficulties and perplexing the minds of philanthropists and statesmen,” reads the introduction from Dr. J.L.M. Curry in one of Booker T. Washington’s autobiographies, The Story of My Life and Work. When these words were published in 1901, the majority of the United States, particularly the majority of white America, believed them to be true.

Washington was born and lived throughout one of America’s most tumultuous times. He was born in 1856, before the Civil War. He lived through Reconstruction and during the rise of Jim Crow. Significant events were happening throughout the United States during Washington’s life, and he managed to have a significant impact on the nation.

Booker T. Washington lived an extraordinary life. His story is truly a “rags to riches” tale. That much is not in question. However, his stances on racism and the circumstances of blacks in the early 20th century are still argued today.

Acclaimed African-American author and scholar W.E.B. Du Bois dedicated an entire chapter of his book The Souls of Black Folk to Washington. In that chapter, he calls Washington’s rise to power and fame as “the most striking thing in the history of the American Negro since 1876.” What was so striking about it?

Well, Washington was born a slave. In fact, he was among the last of the great black leaders born in slavery. He went from being a slave in Virginia to being free and dirt poor in West Virginia. He had to start working in a salt furnace when he was just nine years old.

Fast forward several years and Washington had founded a college. A couple decades later he was the first African-American invited to the White House. By that point, Washington was the spokesman for blacks across the country, whether they liked it or not. Yes, his life and rise to power could be described as striking.

Yet, in that same chapter of The Souls of Black Folk, Du Bois, who was one of the founders of the National Association for the Advancement of Colored People (NAACP), notes that “Mr. Washington represents in Negro thought the old attitude of adjustment and submission...”

He is referring to Washington’s Atlanta Compromise. In this speech given in Atlanta in 1895, Washington outlined his beliefs and agenda. Whereas many blacks, including other prominent black leaders, wanted an end to disfranchisement and demanded equal rights, Washington urged his people to take it slow.

He believed blacks should “concentrate all their energies on industrial education, and accumulation of wealth, and the conciliation of the South.” The focus on vocational, or industrial, education stemmed from the fact that at the time, most blacks lived in the South, where the economy was overwhelmingly agricultural. Washington hoped that if blacks would focus on useful, agricultural skills, they would prove themselves worthy of more rights.

EXCERPT FROM THE BOOK

The audience for his speech was mixed--whites and blacks from the North and the South. A reporter from the New York World commented that the whites in the crowd were confused by Washington’s presence when he got on the stage.

In his speech, which has since been titled the Atlanta Compromise, he said, “Our greatest danger is that in the great leap from slavery to freedom, we may overlook the fact that the masses of us are to live by the productions of our hands and fail to keep in our mind that we shall prosper as we learn to dignify and glorify common labor.”

...buy the book to continue reading!

ABOUT THE BOOK

“Few living Americans have made a deeper impression on public opinion, softened or removed so many prejudices, or awakened greater hopefulness in relation to the solution of a problem, encompassed with a thousand difficulties and perplexing the minds of philanthropists and statesmen,” reads the introduction from Dr. J.L.M. Curry in one of Booker T. Washington’s autobiographies, The Story of My Life and Work. When these words were published in 1901, the majority of the United States, particularly the majority of white America, believed them to be true.

Washington was born and lived throughout one of America’s most tumultuous times. He was born in 1856, before the Civil War. He lived through Reconstruction and during the rise of Jim Crow. Significant events were happening throughout the United States during Washington’s life, and he managed to have a significant impact on the nation.

Booker T. Washington lived an extraordinary life. His story is truly a “rags to riches” tale. That much is not in question. However, his stances on racism and the circumstances of blacks in the early 20th century are still argued today.

Acclaimed African-American author and scholar W.E.B. Du Bois dedicated an entire chapter of his book The Souls of Black Folk to Washington. In that chapter, he calls Washington’s rise to power and fame as “the most striking thing in the history of the American Negro since 1876.” What was so striking about it?

Well, Washington was born a slave. In fact, he was among the last of the great black leaders born in slavery. He went from being a slave in Virginia to being free and dirt poor in West Virginia. He had to start working in a salt furnace when he was just nine years old.

Fast forward several years and Washington had founded a college. A couple decades later he was the first African-American invited to the White House. By that point, Washington was the spokesman for blacks across the country, whether they liked it or not. Yes, his life and rise to power could be described as striking.

Yet, in that same chapter of The Souls of Black Folk, Du Bois, who was one of the founders of the National Association for the Advancement of Colored People (NAACP), notes that “Mr. Washington represents in Negro thought the old attitude of adjustment and submission...”

He is referring to Washington’s Atlanta Compromise. In this speech given in Atlanta in 1895, Washington outlined his beliefs and agenda. Whereas many blacks, including other prominent black leaders, wanted an end to disfranchisement and demanded equal rights, Washington urged his people to take it slow.

He believed blacks should “concentrate all their energies on industrial education, and accumulation of wealth, and the conciliation of the South.” The focus on vocational, or industrial, education stemmed from the fact that at the time, most blacks lived in the South, where the economy was overwhelmingly agricultural. Washington hoped that if blacks would focus on useful, agricultural skills, they would prove themselves worthy of more rights.

EXCERPT FROM THE BOOK

The audience for his speech was mixed--whites and blacks from the North and the South. A reporter from the New York World commented that the whites in the crowd were confused by Washington’s presence when he got on the stage.

In his speech, which has since been titled the Atlanta Compromise, he said, “Our greatest danger is that in the great leap from slavery to freedom, we may overlook the fact that the masses of us are to live by the productions of our hands and fail to keep in our mind that we shall prosper as we learn to dignify and glorify common labor.”

...buy the book to continue reading!

ABOUT THE BOOK

Kobe Bean Bryant is an American professional basketball player. More specifically, he is a shooting guard (#24) for the Los Angeles Lakers and has been since 1996. Bryant is a great basketball player and some argue that he’s one of the best that ever played. Over the span of time that Bryant has been with the Lakers, the team has gone on to win five championships. He is best known for his offensive skills but has also made his mark on the defensive side of basketball.

His career has included some scandal on and off the court. Most notably, Bryant’s ongoing “sibling rivalry” with Shaquille O’Neal

got pretty heated in the 2003-2004 season. That season ended with the Lakers losing the NBA Finals and O’Neal leaving the Lakers. Bryant has also faced scandal in his marriage and personal life.

In 2003, Bryant was arrested based on allegations that he had sexually assaulted a 19 year old hotel employee. Bryant admitted to an adulterous affair with the woman but repeatedly denied sexually assaulting her. Despite the drama, Bryant continues to have a strong fan base and to perform well in the game.

MEET THE AUTHOR

Jasmine Evans is a graduate of Princeton University who has been writing fiction and nonfiction on and off since the 8th grade. At Princeton, she majored in Sociology and minored in African-American Studies. She currently writes for two blogs--one about education and the other about job hunting. For fun, Jasmine likes to read, exercise, and play with her bunny Penelope.

Twitter: @JazzyTigress11

Website: jasminekevans.wordpress.com

EXCERPT FROM THE BOOK

When Bryant started with the Lakers, he was incredibly excited. The Lakers had always been his favorite team and he had finally realized his dream to play in the NBA. Bryant played well during the Lakers’ summer league averaging 25 points a game. But due to a fractured left wrist and his relative inexperience, Bryant did not get much floor time during the first half of the 1996-1997 season.

The head coach, Del Harris, did not see a need to push Bryant too hard during those first several weeks.

Injuries plagued the Lakers that season. Bryant did not see too much floor time until March and April when the coach had little choice. Towards the end of the season, Bryant averaged about eight points a night.

The next season, Harris decided to have Bryant be the Lakers’ sixth man. Bryant and the team flourished with him in that role. They started the season with 11 victories. Despite this positive start, the Lakers did not have much success in the playoffs for the second season in a row. This theme repeated in Bryant’s third season as well.

Buy a copy to keep reading!

ABOUT THE BOOK

Pilates is a kind of exercise that works both the mind and the body. It improves strength without necessarily building bulk. It also targets the core (midsection) and other muscles that often get neglected by other activities. My introduction to Pilates happened at an early age.

For most of my life, I was considered tall for my age with long legs and big feet. My parents thought it would be a good idea to enroll their lanky toddler in ballet classes. I continued those classes (and other dance classes) for over 14 years.

In high school, I was a lean 5’8” ballet dancer and basketball player. I still had big feet, but they were complemented by long legs, long arms, and a long neck. What did I have to complain about? My midsection. I was relatively slim, but I had a pudgy middle. In high school, where appearances are everything, I wanted to do something about it.

Fortunately, around this time, my dance instructor introduced the class to the Pilates method. She said that Pilates is based off of the ballet moves many of us had been doing for most of our lives. She promised that the method would flatten our midsections and make us feel taller.

My dance instructor made good on her promise. After just 15-20 minutes of Pilates before we started dancing, I felt taller. Over time, I felt slimmer. I was hooked.

I’ve been doing Pilates ever since, and I love it. I’ve taken classes and I’ve done several Pilates DVDs. Of all the activities I participate in (everything from running to basketball to kickboxing to Zumba), Pilates is one that I always come back to because it is really so effective and important.

EXCERPT FROM THE BOOK

Pull the part of your stomach area that is below your belly button upwards and inwards--as if you are pulling it away from your belt line.Keep your rib cage relaxed and breathe normally.You should be able to feel the muscle contracting in your lower abdomen.

Another essential skill is being able to activate your pelvic floor. Your pelvic floor muscles are at the base of your abdomen. They control your bladder and bowel functions. They also stabilize not only the pelvis but also the lower back. If you have lower back pain, are pregnant, or experience incontinence, learning how to control these pelvic floor muscles can really help.

How do you activate your pelvic floor?Start in neutral spine position.Contract the muscles you would use to urinate.Breathe as you normally would.

Once you can handle activating your TA and your pelvic muscles separately, try activating them together.

Ready for some advanced Pilates moves? Great! Here are six of the most common moves for experienced Pilates pupils.

Because sometimes it’s easier to see the moves being done rather than reading about them, many of the links in this section are to videos.

Advanced Pilates ExercisesThe Crab--The Crab requires complete control from your core, so it will give you a great ab workout. It builds on exercises like the “Roll Up” but is slightly more advanced.Start by sitting up straight. Bend your knees almost Indian style and cross your feet at the ankles.Bring your knees up to your shoulders and grab your feet with your hands.Drop your head and allow your spine to curve as your prepare to roll.Breathe in and roll back. Control the movement. Try not to let your limbs flail around.Once you roll to your shoulders, let go of your feet and switch your feet around. Grab your feet again as you prepare to roll up.Breathe out and roll forward. Inhale as your head touches the mat.Roll back to repeat the move.Double Leg Kick--This move works the back extensors and the hamstrings primarily, but it can be a total-body exercise as well.Start by lying face down with your head turned to one side and your feet together.

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