Dr. Jack Scaff needs no introduction to any member of Oahu's runners' world. As founder of the Honolulu Marathon in 1973, the cardiologist has become a fixture in the city's fitness community.
"Your First Marathon: The Last Word in Long-Distance Running" (2011, Belknap Publishing & Design, $19.95) almost certainly won't be the last word on marathon training, in fact. But it does make an impressive effort to cover most of the questions any beginner might have.
Scaff has focused in this 288-page paperback (available through yourfirstmarathon.net) on helping new runners prepare for training by laying out a nine-month schedule. There's loads of reasonable advice along with clear explanations of some medical principals that the layman can understand.
For example, Scaff explains why it's important to run for an hour in a session because of the metabolic and physiological changes that take place in that time. This, he emphasizes, is necessary to provide the fitness base for further training and marathon readiness. Want to follow the Scaff way? Count on running for an hour three times weekly, just to start.
And forget all the stretching and special warm-up exercises before the run, he said. That helps more in the cool-down; if you want to warm up, just run very slowly for the first 10 minutes. Done!
Special diets needed? No, moderation is the key, he said. A fat burning overview can help you construct a clear describe of what you require to focus on to carry out your fat reduction goal if you're a starter; or serve as a reminder for the ones who are at an intermediate or more advance stage of their weight-loss plan. Applying are seven steps that can serve as tips for your personal weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss programs have fooled people into believing that it is the same, but most diets and weight loss applications only work by causing a person's body to eliminate more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. Can kids run a marathon? Scaff's reply: Why not? And advanced age isn't necessarily a dealbreaker, either.
The book also addresses the worries of women who plan long training sessions. Yes, said Scaff, you need to think about safety, and he discusses that at length, too.
Another resource that many veterans recommond: South Carolina-based author/coach Art Liberman, whose site (www.marathontraining.com) offers a wealth of information.
Liberman acknowledges that many people try to "B.S." their way through last-minute training and gut through marathons. That, he writes in his site, is a terrible mistake.
"This type of approach oftentimes leads to the marathon participant 'surviving' instead of enjoying the race," he says. "In short, if you decide to enter a marathon, please train properly! You will no doubt enjoy your race and will want to someday run another marathon."
Good advice.
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