Hi there, I am a 26 year old male that has just recently started to run again. I ran for years while I was in the military and like it but didn't enjoy as much as I do now because I am not forced to run. My long term personal goal is to run in a marathon someday but I don't know where to go to train or get advice. Also I would like to know what kind of diet I should be on in order to get the most out of my training. Last, Should I be doing or would it help me if I were lifting weights or doing excersises? I jog about 3-4 miles a day about 5 days a week. Thank you Greg
Great question. Running a marathon is a super goal. Be patient with yourself, and gradually increase your mileage. Work up to three mile a day, one or two days off each week. Rather than increasing your mileage on each run, start by adding an occasional second three mile run. Build up so that you can do that every other day - maintaining your rest day or days.
Don't forget to cross train: for running that means roller blades, swimming and free weights. Look back through some earlier posts to get good ideas on free weight training.
And don't forget to do modified runs on occasional runs - that is occasionally run faster thanusual, occasionally run slower than usual. Occasionally run hills, occasionally run flats. Occasionally go to the track, and run sprints, and occasionally run backwards at the track.
Finally, work on figuring out your pace by entering 10K races, and once you are ready, enter a half marathon. This is a good time to work on your carbo loading and hydration stategies. Read earlier posts about hydration to get clear on those issues.
As far as a diet is concerned, I like a 30% protein, 20% fat, and 50% carbs diet. A good resource is Barry Sears book "The Zone".