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Slide 2 TRAINING FOR A MARATHON BY: HANNA LYSAKER 1 Slide 3 HEALTHY DIET In order to train for a marathon you need to make sure you maintain a healthy diet. Carbs are very important for runners in order to get the important fuel that you need. 65% of your total calories should be from carbs 10% should be from protein 20-25% should come from unsaturated fats If you are a rookie consider some of these tips.rookie 2 Slide 4 MAKE IT A GOAL Sign up for it eight to twelve months in advance and start training! People who make this goal can also help with weight loss Stay motivated! Changing up your work out is good! 3 Slide 5 18 WEEK SCHEDULE 4 Slide 6 BEFORE THE RACE Dont try anything new whether its shoes or a new shirt! Dont drink a large of coffee or caffeine before hand Hydrate well meaning drink at least 60oz of water a day Eat simple the day of the race options such as oatmeal, bagels and fruit. If you plan to run with music check to make sure it is allowed. Some races do not allow you to wear head phones. Use Vaseline to avoid chafing 5 Slide 7 DURING RACE Start at a nice a slow pace! Pace yourself! Bathroom lines are longest at the first few aid stations set up Plan ahead if you have friends or family coming to cheer you on so you know their location. When stopping at an aid station avoid unhealthy foods like a chocolate donut! It may sound great at the time, but it is not a good idea! 6 Slide 8 FACTS ABOUT MARATHONS A 140-pound woman running 10-minute miles will burn 2,777 caloriesduring a marathon. Thats about twice the recommended daily caloric intake of 1,200 to 1,500 calories.burn 2,777 calories The average mens finishing time in U.S. marathons is 4:26. The average womens finishing time in U.S. marathons is 4:52. your feet can produce a pint of sweat each day. 57% of runners purchase at least two pairs of running shoes each year. Athletes dressed in red are more likely to win events than athletes wearing any other colour. Most incredible runners of our time! incredible 7 Slide 9 NOW GET OUT THERE AND RUN ONE! 8