Home

  
 
About Us   || About Lebanon  ||   Links   || Contact Us
 

Training
Program
Training Program || Marathon Heroes || Marathon League || BMA
 Donation / Friends of the BMA		 || RESULTS
 All race results		 || RACE CALENDAR
 BMA races		 || SERVICES
 Merchandise / Downloads

Training Program
 

 

Form
   
Body
 
Run upright. Your back should be straight, roughly at a 90-degree angle to the ground.
Head
 
Look straight ahead. Your eyes should be about 10 meters in front of you. Try to run in a straight line.
Arms
 
Swing your arms naturally. The angle at the elbow between your upper lower arms should be about 90 degrees. Your hands should be loosely cupped, about belly level. Let your arms swing in rhythm with your legs. The legs should control arm swing, not the other way around.
Footplant
 
The most natural landing is mid-foot, the ball of the foot landing first, the heel contacting the ground a fraction of a second later.
 
Breathing


Your jaw should be relaxed, your mouth slightly open. The oxygen will come through your nose and mouth to your lungs, to your blood and to your muscles without you needing to give it a lot of thought. Breathing is a very natural activity-and so is getting out of breath when you run!

When To Run?

Morning: It’s a good way to begin your day before you eat your breakfast. Start your morning run by walking or running very slowly, and then stop to do some brief stretching exercises before continuing.

Noontime: Noon is a good time to run during the winter when temperatures can be warmer, but bad for that same reason during the hot days of summer.

Evening: Stop for a workout on your way home from work. Or go for a quick run before dinner after returning home.

Anytime: Once running becomes a regular part of your lifestyle, feel free to experiment.

Where To Run?

One of running’s appeals is its simplicity. Most runners begin by running around the block or down the street in their neighborhoods. Only later, do they seek varied locations for their running activities. Here are some points to consider about where to run:
 
Road Running
 
Most runners train and race on the roads, thus the name for the sport of road running. When possible, run in low-traffic areas. Dodging cars is not fun. Run facing traffic so you can see cars coming at you in your lane and step aside if necessary. If you have a choice, asphalt is “softer” than concrete. Flat roads are easier to run on than those with a high crown.
Paths
 
Many cities and towns have parks with paths and sidewalks suitable for leisure activities. Usually, these are pleasant places to run, because you can avoid automotive traffic, plus it’s fun (and safer) to run in areas frequented by other runners. Plan to do at least some of your running on popular paths.
Cross Country
  Once you develop an ability to run 3-4 miles (5-6.5km) non-stop, consider heading into the woods. Uneven ground may seem difficult at first, but running on soft (rather than hard) surfaces can help prevent injuries.


In an ideal world, we should be able to run anywhere at any time without fear of being assaulted. Our world is not ideal, so be careful where you train and when you train. If you have to run in the dark, or in un-patrolled areas, it’s generally safer to do so in the morning rather than the evening. When possible, train with a partner. Men, as well as women, should run defensively.

Side aches

Diet: One cause of side aches is eating too soon, or too much, before you run. Remember, it takes three to four hours to digest a large meal!

Muscle weakness: When you begin running, you quickly discover the weakest part of your body. That body part begins to hurt. Your body is telling you to slow down. Pay attention; strengthen your stomach muscles, and the side aches eventually should go away.

Medical condition: On the other hand, a side ache could signal appendicitis, a kidney infection, even a heart problem. If in doubt, consult a physician.

Sore Muscles

People get sore muscles for three reasons:

- They are not used to exercising.
- They are used to a different exercise.
- They push their regular exercise too hard.

One way to avoid sore muscles is not to do too much too soon. That’s why coaches recommend that people new to running begin slowly.

The Running Lifestyle

Research suggests that people who exercise regularly can extend their lifespan by two years or more. More important, they improve their quality of life. The health benefits kick in once you achieve a regular routine of exercising at least every other day for 30 to 60 minutes. For runners, this means 10-15 miles a week. You’ll feel better. You’ll look better. You’ll live longer.
It’s not merely the running, but all of the activities that accompany the running lifestyle. You eat better. You lose weight. If you smoked formerly, you’ll probably stop because you recognize that smoking affects your running performance. If you drink, you’ll probably drink with moderation. Running can be addictive but it’s a positive addition.
If you care for yourself properly, there’s no reason why you can’t run into the sunset of your life. A lot of us who love running figured, that’s not a bad way to go. If you’re a beginning runner, you have many miles ahead of you.
Register Online
Event Sponsors
 Bib Pick Up
Travel Package
Charities
NGO's / Fundraising
Media
Partners / News Desk
 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  
General Advice
Training for a marathon, 10-K, or mini-marathon is no easy matter - but it sure can be fun! Below are a bunch of tips and instructions that can guide you through your training.

Physical Examination

Before you begin, it’s a good idea to see your doctor and get a physical examination--particularly if you have not had one in several years. Regardless of your age, get a check-up from a licensed physician before you begin to run. This exam should include an exercise stress test (usually done on a treadmill) to insure that you have no cardiovascular problems that might surface if you exercise too hard. Getting medical clearance is especially important if you are a current or former smoker, if you are overweight, or if there is a history of heart disease in your family. Be safe: schedule a physical examination today!

Goal Setting

Motivation is important for all runners, but particularly so for beginners who have not yet had a chance to recognize the positive values of running, which are not always easy to explain or measure. Before you take your first steps, establish a goal. Do not give up until you reach that goal. Many people start exercising to lose weight. Some people exercise as a means to quit smoking. Others have as their goals relieving stress, or finding some private time for themselves.

Establishing mileage goals works for many. Running a mile (or a kilometer) non-stop for the first time can provide you with your first Runner’s High. Running that kilometer progressively faster can keep you going. Or you can increase the distance you can cover continuously to two, three or more kilometers.

Shoe Selection

The single most important piece of equipment you must purchase, as a runner is a pair of shoes. Your greatest concern should be fit - not air, gel pump or various other well-advertised items. Make absolutely certain the shoes fit, allowing some extra room in the toe box. Have your feet measured, even if you think you know your shoe size. Wear the same socks you plan to wear while running, not dress socks that may be thinner, thus affecting the fit of shoes in the store.

 Clothing

Socks: Various synthetic fabrics work better than cotton.

Shorts: Floppy shorts with a slight side cut are popular with most runners. Running shorts come with built-in underpants. You may or may not want to wear your own underwear beneath.

Shirts: Any simple cotton T-shirt will do.

Underwear: Most runners wear their normal underwear.

Sweat clothes: Also called, “warm-ups.” On colder days, you may want to wear more than the basic shorts and T-shirt.

Headgear: A stocking cap is essential in winter. A peaked cap will keep the sun off your head during summer.

Stretching

Flexibility is important to runners. The best time to stretch is after your muscles have had a chance to warm up. Here are the different times you might consider stretching:

Before running: Your muscles will not be warm, so don’t over stretch. Just before running, do one or two easy stretches just to signal to your body that you are ready to go.

While running: Run five or ten minutes, then stop to stretch. Your muscles will be warmer, thus stretching will be easier. Stretching should be gentle.

After running: Finish each workout with some easy stretching. If you have access to a whirlpool, the warm water will make stretching even easier. Stretching at different times of the day is another option.

Sports Doctors

Seek a doctor who specializes in sports injuries.

Podiatrists: Podiatrists specialize in the treatment of foot injuries, those occurring below the ankles.

Orthopedists: Also known as, orthopedist, or orthopedic surgeons. Orthopedists cure problems of the skeletal system, which includes the muscles and ligaments. Many orthopedists specialize in certain areas of the body, such as the knee.

Other health professionals: Physical therapists usually are qualified to treat (if not diagnose) sports injuries.

When seeking a sports doctor, try contacting the BMA office first and ask to be put in touch with the BIM Medical Committee or the ‘In Training’ Trainers.

Heart-Rate Training

A popular form of training is to use heart rate to determine when you are running too fast or too slow.
There are two ways to determine your heart rate while training: Stop and take your pulse: Place your fingers on the opposite wrist and count the beats. Or count your pulse by placing thumb and first finger on your throat, just under the jaw on each side. Using your wristwatch, count for 6 seconds and multiply by 10 (or 10 seconds and multiply by 6). Do this quickly, since your heart rate will start to drop as soon as you stop running. Use a heart monitor: This consists of a strap fitting around your chest that contains a radio that transmits your heart beating to a wristwatch monitor. Heart monitors give instant and accurate readings. They also can be programmed to beep your pulse rate moves outside your target zone. The cost of such watches varies greatly.