Lol....Ich bin mir nicht sicher, ob die Frage, die beantwortet werden sollten, oder geschlossen. Aber auf einen off-topic-Hinweis, es sei denn, er hat ein schwaches Herz, ich erwarte ihn, um zu gewinnen. Denn er hat über diese Routinen alle seine Leben, er ist immer noch stärker *(und erfahrener)* als Sie sind und je länger der Wettbewerb verweilt, desto schwächer werden Sie, und desto schneller ist Ihre chance zu gewinnen sinkt. Als eine Seite, warum tun Sie es? Die andere Sache zu prüfen, ist magnesium-Mangel. Ein Freund von mir hatte Probleme mit Spastiken und Krämpfe betreffen. Sehr nette Antwort! Wenn 64% ist die "standard-Prozentsatz des Ober-Körper" und schlagen Sie vor der Messung das Gewicht meines oberkörpers, als ein Weg, um Messen Sie das Gewicht heben—könnte ich nicht einfach die Verwendung von 64% wieder, um zu Messen, sit-ups? Es gilt für alle heben Sie Ihre Füße für die richtige form. Während benchpressing Sie Ihren Füßen eine gute Unterstützung und form, so ist es wichtig, dass auch. Ich denke, es wäre nicht so wichtig für Sachen wie sitzen isolation übungen wie Bizeps curls oder so etwas. Oder pull-ups ;-)

Eine Allgemeine Regel, die ausgeführt wird, schrittweise zu erhöhen Ihre Meilen, indem Sie nicht mehr als 10% pro Woche. So ein 10-Meile-Woche wiederum in ein 11-Meile-Woche. Es gibt eine Menge von marathon-training Kalender , die Sie online finden können, so dass Sie sich von Tag zu Tag planen. Oft erfordern diese eine kürzere (und schnellere) Tage am Montag und Mittwoch, mit einem länger und langsamer laufen (richtet sich nach Entfernung) am Samstag.

Eine Sache, die ich würde wirklich sich Fragen: Was Sind Ihre Erwartungen Für den Marathon?

Sind Sie versuchen,:

  • Füllen Sie einfach das?
  • Komplett, ohne anzuhalten?
  • Setzen Sie sich in eine < 4 Stunden Zeit?
  • Qualifizieren Sie sich für einige High-level-event (Boston Martahon, etc)?

Diese erzeugen sehr unterschiedliche Ausbildungsanforderungen. Ich kenne einige Menschen, die haben einfach gezeigt, sondern aus der Form, und "fertig" ist ein marathon. Je näher Sie bekommen, um zu wollen, setzte sich in einer aggressiven Zeit, die härter Sie trainieren. Und ehrlich gesagt, Ausbildung, wettbewerbsfähig zu sein auf marathon läuft, ist sehr Zeit-intensiv. Ihr Leben dreht sich um Ihr training für Monate.

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