Conquering The Marathon
Half to Whole…Beginner to Advanced
by
Book Cover & Preview Text
Where You Are At Now as a Walker
Look below to determine which level you are currently in; stay at that level until
Phase II or III, whereby full walk to run adaptation has been reached.
*lst ratio number is the cardio walk=12-16” stride length with arm and legs moving forward vigorously, 2nd ratio number is the easy effort walk; a bit less stride length with arms by side
Level Beginner Intermediate Advanced
Distance *1-3 miles 3-4 miles 4 + miles
Ratio
(Cardio Walk to Easy walk) 2 to 1 3 to 1 4 to 1
Frequency 4 days 4 days 4 days
Weekly Mileage 12 miles 16 miles 16 miles
Speed
(Per mile to aim for) 18 min. 16-17 min 15-16 min
Phase 1 - Developing
Your Base
Weeks 1 - 4
Basic Aerobic Endurance
Lesson 1
Cardio Walk Technique and Form
Form for the Cardio Walk
Like any other sport, the better form you engage in while performing the more efficient and faster the body will move. Proper form in cardio walking will allow the body mechanics to accept duration training. Good technique and posture result in the gradual development of an efficient walk and future running movement.
Let's check out how you currently walk. Have a family member or friend do a brief video of you while walking down the block. Are the shoulders slightly hunched over? That could manifest later into a sore back and tight calves. Do the shoulders appear stiff? That would indicate a certain amount of stress you are under causing the shoulders to not relax. You need to put the shoulders down and arch the back a bit. Does it look like you walk like a robot, with a stiff torso, neck, shoulders, and legs? Eventually, that will tire you out physically and mentally and not allow you to have a relaxing walk. Finally, take a look at your arms. Are they hanging by your sides like weights and barely moving while walking? The arms should be moving in unison while walking, pushing forward at a 90 degree angle for forward momentum.
Time to Practice Cardio Walking
Each practice technique should be ½ mile at least.
Practice # 1 - Posture: Tuck the chin in, holding your head in a neutral position without looking down or up. Visualize having a string running along your spine and out of the top of your head in a straight line. Arch the back slightly while moving forward.
Practice #2 - Breathing: Inhalation and exhalation should be even; allowing for more rapid breaths as the pace quickens. Consistent breathing will bring oxygen to the cells bringing more energy into your body. Practice relaxed breathing being careful to not hyperventilate. Become aware of what your breathing rhythms are at different speeds: slow pace, medium pace, and fast pace.
Practice #3 - Foot movement: Your gait should come to you naturally; do not over stride or under stride. Avoid making your stride too narrow since hip problems can result. The forward motion of each foot lines up to the hip to shoulder and the foot placement is straight ahead, not pigeon footed, or facing inward.
Practice #4 - Arms: The arms should be held at a 90 degree angle. Pump your arms straight forward and back, being certain to brush the sides of your hips to check. Put a safety pin just above your hip, making sure your arm brushes over it each time it moves forward. Practice this arm pump in front of a mirror with 1-3 pound hand held weights. Remember to keep a slight arch in your back so distance walking does not hurt your back nor put too much weight on the shins and knees. Vigorous moving arms result in a stronger upper body and result in a more balanced forward movement.
Practice #5 - Shoulders: Your shoulders should be held square, being careful not to hunch them inward; again keep a slight arch in the back.
Practice # 6 - Foot Strike: Proper stepping should include a hip to shoulder-wide stance. Your heel strikes first and then move from heel to toe to get the “toe off” momentum. Wearing a cushioned, stability running shoe of medium weight will help accommodate this swift heel to toe movement. Keep your knees relaxed with a slight bend.
Practice #7 - Hip Movement: Synchronize arm and hip movement. Allow your hips to rotate downward and forward as your leg reaches forward. This gives the muscles and joints in your arms and legs a total workout.
Practice # 8 - Before and After the Cardio Walk Workout:
A. warm up slowly ½ mile by gradually getting “in cardio walking position”
B. stop and stretch the hamstrings, calves, quadriceps (see stretches in appendix)
C. Remember to hydrate each twenty minutes or so. Wear a water belt if water is not readily available.
D. warm-down ½ mile, relax your entire form with easy walking
E. When finished, pour ice water on the legs. This will prevent any muscular inflammation and will help to prevent common starting injuries such as shin splints.
Workout Weeks 1-4
Goal: One hour of cardio walking after 4 weeks
Pick the level you are currently at. Follow this beginner schedule at that current level so there is a gradual adaptation of impact on the body.
Formats
Book Details
About the Book
Conquering The Marathon is written for those thousands of individuals now joining the long distance movement of half and whole marathons. Distance walking and/or running should no longer be geared only toward those who are already physically fit, but also for people who are physically untrained. Conquering The Marathon addresses adults who possess very basic levels of fitness, yet want realistic guidance as to how to pursue aerobic fitness such as distance walk to run ratio movement. It is also written for the beginning and seasoned distance runner who strives to reach their physical and aerobic potential. The reader has a year of progressive training schedules, with weekly training tips plus detailed muscular and agility exercises specific for long distance movement. The book also contains a detailed nutrition plan for the active person along with 100 various workouts for all levels of aerobic movement. The content found in Conquering The Marathon will influence and motivate the unfit, those getting fit, and those who are fit.
About the Author
Lynn Gray is a recognized RRCA certified running coach who resides and coaches in Tampa, Florida. Lynn has been a runner for over forty years, an age group winner for more than thirty years and has completed over ninety marathons, including eleven Boston Marathons. She is also the recipient of the USA Track and Field Masters 5K winner and numerous Master and Grandmaster awards.
Lynn is the founder and President of a running organization called, Take…The First Step Club which currently motivates over a hundred or more women and men to become physically active. She has been a running coach for fifteen years and has trained hundreds of participants of all ages and ability levels. Her training programs include KIDS(c) running, Walk to Run(c), My First 5K(c), My First Half Marathon(c), and numerous other programs which help both the beginner and experienced exercise participant get into top shape.
This author has been a competitor most of her life with over 1,200 parachute jumps involving acrobatics and accuracy, a brown belt in Martial Arts, and is currently working on completing the Fifty States marathon challenge. Lynn believes in helping the participant in establishing a life of permanent fitness through her various agility and aerobic ability programs. She currently trains the beginner walker to the advanced distance runner with the programs outlined in this book.