Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
Having a gym buddy can be fun and useful. You have someone to spot for you, motivate you and hang out with for a cuppa after your workout. Research has also shown that if you work out with a friend, you’ll put in an extra 34 minutes on average during your exercise sessions. How do you pick a gym buddy who will help you and not distract you?
If you just need a cheerleader
If you just want to be consistent in making it to the gym, someone whom you get along with will make a good training partner. This helps you to be accountable as you’re not likely to skip a workout when someone will be waiting for you. They can also check your form and offer new ideas for improving your training.
What you need is someone who is not focused on the gym social scene but on the training programme. The last thing you want to do is spend your workout hour talking about his latest break-up or his boss-from-hell stories.
If you are serious about training
However, if your training goals are more focused and you want to make progress, find a partner who has more experience or knowledge in the areas of training that you want to improve than you. Also, it would be important to find a partner who shares similar goals as you. If you want bigger arms and he is just trying to drop some weight, your routines will conflict.
Of course, you need to know a bit more about a prospective partner. Think about it, a good workout partner will not show up late, cancel workouts or go psycho. Treat your training like a job, says US-based fitness trainer C.J. Murphy. “If your training partner were an employee who was always late and performed poorly, what would you do? You’d fire him!”
What your workout partner (and you) should take note of during training
"Spotting is first and foremost about safety, not just getting another rep or two," says personal trainer, Carter Hays. But a spotter can help someone reach his goals by providing motivation, watching technique, and giving a nudge when it's needed. Here, Hays explains how to lend your best hand. You can also use these tips to educate your own training partner. (Stand behind the lifter during each of the exercises.)
Dumbbell Chest Press
Hold between the midforearms and wrists, not the elbows.
Seated Military Press
Grab the bar outside of his grip and keep your hands slightly on the bar at all times. If his back begins to arch, he's using his (stronger) pectoral muscles and compromising his lower back — so tell him.
Barbell Bench Press
Place your hands next to the lifter's hands, preferably outside of his grip, and lift the bar off the racks (with his help) when he says he's ready. Keep your hands near the bar throughout the lift. Watch that his shoulders and butt stay on the bench and his feet remain on the floor.
EZ-Curl-Bar Lying Triceps Extension
To avoid learning why these are also known as skull-crushers, hand the bar to him once he's lying on the bench. Follow the bar with your hands throughout the range of motion, especially when it approaches his forehead.
Be his shadow — squat and stand with him. Keep your arms near his armpits so you can push your hands up from below his chest to help him stand if necessary.