5 Running Lessons From The Official Rock 'n' Roll Guide

Five things we learned from the official Rock ‘n’ Roll Guide to Marathon & Half-Marathon Training.

Whether you’re a first timer interested in competing in your first half-marathon or a seasoned marathon vet needing a refresher course on training necessities, this new guide written by Mario Fraioli, a coach and senior editor at Triathlete’s sister magazine, Competitor, is a must-read. We picked out some of our favorite insights.

Lesson #1: Have two different pairs of training shoes: a lighter pair for speed work and a more cushioned pair for easy runs and long runs. Rotating them will help them last longer.

Lesson #2: Training is tough, but what’s often tougher are the necessary recovery weeks to scale back your mileage and rest. Fraioli points out the warning signs for under-recovery and how to correct the problem.

Lesson #3: Save your money on a gym membership. The book offers strength-training routines for improved body balance and injury prevention that require only a set of dumbbells, a pull-up bar and a stability ball.

Lesson #4: Looking to make the jump to a different race distance than you’re accustomed to? Use the race equivalency chart to convert your times from previous distances (like a 5K) to a half-marathon or marathon goal pace.

Lesson #5: Rather than combing through pages of Google searches to create your own training plan, use the guidebook’s 12-week half-marathon or 16-week marathon training plans, with separate plans for experienced runners and beginners.

RELATED: 5 Ways To Become A Better Runner

For more from Mario Fraioli, visit Competitor.com.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

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