Run a Marathon

Inspired to try a marathon for yourself? If you're already a keen exercise devotee, fit and willing to undergo rigorous and methodical training, a marathon is an achievement you can work toward. Marathon running is an enjoyable sport for many people from all walks of life, with some devoting their entire day to training for the marathon while many fit the training in around everyday activities and work responsibilities. Whatever your motivation and deadline for running a marathon, with the right training plan and a determined attitude, you'll achieve your goal.

Note: This article is an overview on what you'll need to focus on generally to prepare for your first ever marathon run; the specifics of race training programs are not provided but should be sought separately in accordance with your own fitness level, personal needs and relevant race terrain and requirements.

1. Achieve a base fitness level. Do you know how fit you are right now? If you can't run, walk, bike, or do some other aerobic activity for at least 30 minutes at a time, you will need to work up to this first before attempting any running program. The first step is to talk to your doctor about a fitness assessment and to explain your intentions to begin training for a marathon. He or she will be in the best position to advise you on the challenges specific for your body and health issues. Even if you're not very fit right now, take heart. With gradual yet consistent training, your fitness will be restored quickly and you'll be able to keep improving.
   

   • Plan for regular medical checkups throughout your training, to ensure that all is well.
     
   • Be aware that running can expose latent injuries from previous sports activities. If you have any such old injuries, discuss this with your doctor.
     
   • Ensure that your diet is in top shape. A healthy diet will complement your running training, so seek foods high in nutrients and balanced properly for your needs. In particular, both simple and complex carbohydrates are "long-distance runner's fuel", so focus on dietary plans that include healthy sources of these. This article isn't the place to detail athlete nutrition but there are plenty of good resources online and in relevant books that you should spend time reading.
     
   • Obtain a good anatomy book or app. It's really helpful to understand your body's muscles, bone structure and systems through visualizing them as well as learning about how they contribute to your overall well-being.
     
   Purchase running gear appropriate for running training. Fortunately running gear isn't that expensive and there are plenty of good sports stores selling decent gear. Of most importance is the gear for your feet, and while some marathon runners have always preferred running barefoot, most people prefer a supportive shoe. Shoes should support the foot and protect it; begin by knowing how your foot needs supporting. There are three basic types of foot––pronator (strike the ground with the outside and back of the heel), supinators (land on the outside of the foot and roll outward) and neutral (a combination of these elements). Each foot fall has different possibilities in terms of injuries and the shoe needs to be able to correct or minimize damage from your natural foot fall pattern as best as possible. Your absolute best bet is to get shoes from a store specializing in sports shoes rather than one featuring many other products because this will ensure that the retail staff know everything there is to know about the shoes as specialists. Also be aware that some shoes can be customized for better performance, so you might need to investigate this if current shoes aren't ideal.
   

   • Socks: Most marathon runners prefer wearing socks to absorb sweat when running and to prevent chafing against the shoe. There are plenty of choices in the running stores but you may like to experiment with natural and synthetic fibers to see which work best for you.
     
   • Hats: Don't run without a hat; choose one that allows for plenty of air circulation and won't come off in a gust of wind. A visor is probably best for hot weather runs, as it lets the heat out easily.
     
   • Clothing: For women, get a good, supportive sports bra. For everyone, clothing needs to be relevant to the climate in which you're training. If it's cold, you'll need layers to trap heat; if it's hot, you'll need light clothing that allows the release of heat quickly. There are plenty of modern fabrics suited to both purposes. Consider a running vest/top and shorts, long pants and jacket, crop top and leggings, etc.––visit a reputable sports store that specializes in running clothes and do your research on the types of fabrics and styles available (most runners advise "ABC" or "anything but cotton" because cotton adds weight by holding in sweat). Try on different outfits to see what feels good and move around in the store to see how the clothing responds.
   • Eyewear: It's recommended that you wear runner's sunglasses to protect your eyes from UV rays. Runner's sunglasses have such features as special grips, ventilation holes, side glare cutters, shatterproof when dropped, lightweight, etc.
     
   • Accessories: Some of the helpful items that you might like to have include a runner's belt to hold food, supplements and water; a water bottle; a night light for training when it's dark; and sun protection (sunscreen). Some runners also like to have their own running watch to pace themselves during a race.
     
   Adopt a good running style suited to you. Before you even begin to train, assess your posture and seek to do the right thing from the outset. While there is no single correct way to hold yourself, you should aim to be relaxed and to hold your torso upright and your spine straight. When running, keep your arms loose at your sides and avoid bringing them up or moving them across your chest from left to right, as this restricts your breathing. Pay attention to your neck and shoulder area––tension here will cause strained running. Find ways to remind yourself to relax when you're running and you'll experience a much smoother running style.
   

   • Concentrate on your breathing. Inhale deeply from your diaphragm (pit of your stomach) to ensure deep, even breathing that maximizes your breathing. Shallower breathing is what tends to lead to runner's stitch. Ultimately, your running style is a combination of what feels most comfortable for you, while aiming to stay relaxed and breathing well.
   Get started. Train on easy routes to begin with and avoid inclines or anything that might make the run difficult or uncomfortable. Aim for short runs to start getting your body used to the feeling of running. Choose an area that is safe, enjoyable and has plenty to look at so that you find the experience interesting enough to want to repeat it! When you first start out, there will be times when you want to run, then walk. Give in to this desire initially, as it's your body's way of telling you it needs time to adjust. At least you're out there, getting going. Even renowned marathon runners consider walking on occasion during training helps to relieve stiffness. Also, don't try timing yourself or trying to meet set distances for the first few runs. If you don't manage to achieve these goals, you might be tempted to give up. Moreover, whenever you start a run, give yourself 10 minutes before giving up––often it is these first 10 minutes that give you the energy and mindset to keep going.
   

   • Run with a friend if possible. This can give you the motivation to run more often and it's nice to have someone to spend time with. Moreover, if you're able to talk to this person as you run, it's a sign that you're pacing yourself properly.
   • It can be very helpful to maintain a running diary, either in paper or digital form. This can help you to track your progress, motivate you and can eventually be the place where you set goals once you're a more confident runner. It is also one way to recall a training pattern that worked well for you, something that might be hard to remember if you haven't written it down. However, don't be a slave to the diary––it's supposed to be a flexible tool, not a rule master.
   • If you include stretching as part of your running (not everyone agrees that it's essential or helpful), be sure to stretch correctly. Check out instructions for proper stretching online or in relevant books and follow the instructions accurately.
   Consider joining a running group or club. Even if you don't plan on training with the club regularly, it's a good way to get reputable information and advice and there will undoubtedly be events that you'll be interested in entering to test your progress. It's also a great source of motivation to be among people who have similar goals and interests as you.
   Enter your first running race. Many runners consider that it is helpful to train for shorter long distance races as a way of gauging how they're doing; shorter distances allow you to assess your performance and readiness for longer distances. Local fun runs of 5 to 10 km (3 - 6 miles) are a great way to start out, as well as any shorter long distance runs held by clubs or running groups. When you actually run the race, don't presume to place yourself at the front; take your time and pace yourself by staying with those of a similar ability to you. Being caught up with fast runners can exhaust you and be a very demoralizing first time experience; eventually you'll get there if that's what you want but for now, it's about pacing yourself and actually getting through the race.
   

   • Most races require you to enter well before the date of the race. Keep an eye out online or through other information sources and plan accordingly.
   • Before any race, check that your gear is well worn in; you don't want to be breaking in new shoes!
   • Keep well hydrated before, during and after the race. Most races will provide hydration stations which you can take advantage of.
   Move on to a half marathon. Once you're comfortable with the long distance races of at least 10 km (6 miles), the next sensible step is to try a half marathon. At this level of running, you're now capable of running the half marathon and you're not far off running a full marathon either. Obviously, this is a lot tougher than the long distance races and your training will need to reflect this. Concentrate on building up your endurance with strength runs, semi-long runs, a longer run and rests. Including one day of rest each week of training is important for recovery. There are many possible training plans for beginner half and full marathon runners and you must spend time doing research into the different suggestions for appropriate training. Importantly, there must be rest days included in each week's schedule and some flexibility built in. When training, include a variety of running experiences, including uphill and downhill, sand running, fartlek, interval training and speed endurance sessions. Moreover, don't just train by running––some cross-training will benefit your overall fitness level, as well as giving your running muscles a deserved break. Suitable cross-training sports include swimming, cycling, gym workouts, walking and fitness dance.
   

   • Training plans run from ones that suggest training three days a week to ones that suggest training seven days a week.
   Once you feel that you're comfortable with running and you've proven to yourself that you've built up the needed stamina and longer distances, consider committing to a full marathon. Choosing which marathon you want to run is one of the best ways to inform your ongoing training. Not only do you turn your general plan (running a marathon) into a specific one (running the New York City Marathon on November 5th), but once you've invested the registration fee (typically between $40-$100) you have extra financial incentive to run it, too! In general, once you're ready to give the marathon a go, give yourself around 18 weeks before a marathon to train to an adequate level, more if you feel it's needed. Note––if you have run a half marathon as part of your preparation, you'll need to allow plenty of time for recovery from that race to the time of the marathon race.
   

   • When choosing a marathon for the first time, choose one with the least amount of challenges. Avoid anything too hilly, held in hot weather, or at altitude. Choose a marathon course that will work for you, not against you, ideally one at sea level, on a flat course, with cool weather and a large, supportive crowd.
   • Find a buddy to do the specific marathon with. You'll motivate each other!
   Settle on a marathon training plan. Again, as with the half marathon, you'll need to do the research into an appropriate training plan matching your fitness, abilities and terrain to be run. And you must have a plan––those without one often fail to make the marathon starting line. Any training plan that you choose should involve a gradual building up of distance from the half marathon level. Good plans will start with 3 to 16 km (2 to 10 mile) runs that gradually build up and include varied terrain such as hills and beaches. Importantly, be absolutely aware that there are no shortcuts to building up your mileage endurance––anything offering a build-up to readiness within two months or less should be avoided like the plague! Try to vary some of your training areas––after a time, monotony may set in and a change of scenery can help improve your enthusiasm, as well as keeping a firm eye on your goal. Also, every single thing you're likely to wear or try on the day of the marathon needs to have been tried before the marathon––this means breaking in shoes and clothes, knowing your pace and testing all of your equipment.
   

   • Increasing mileage should occur gradually within any program chosen, and should not increase by more than 5 miles (8 km) weekly.
   • Focus intently on establishing a healthy marathon pace. It's very important to understand that this pace differs from what most people perceive as a "normal" pace and you'll need to adapt to it, usually by slowing down somewhat.
   • Over training is as bad as under training. You'll lose enthusiasm if this happens. Do not respond by upping the training––take your much needed rests instead.
   • Training should gradually (not suddenly) taper in the final two weeks to protect your body from injury and exhaustion. By the final week, you should be in a position to not run at all in the two days leading up to the race.
   Be aware that other people and events are likely to be impacted by your marathon training. The rest of your life will happen while you train––work and family commitments remain the same! You'll need to talk to people about what you're doing to help them to understand and to ensure that you can get the time needed to attend to your training. As well, their moral support will be vital as much as their preparedness to not see you about much.
   

   • Injury and sickness happen. You need to be flexible and allow for recovery––it's fine to miss a day or shorten a run every once in a while, but the important thing is to get back out there as soon as you can. Marathon training is a long, slow process, but it's the only way to reach your goal. Never do away with planned rest days and try to run on them instead––your body needs to recover to prevent injury or illness from gaining a hold; any good marathon training plan should involve a good balance between both running training (stress) and rest (recovery).
   Prepare yourself mentally. Marathon training isn't only physical––it's also about mental training and there are plenty of things you can do to enhance your ability to complete the race. Some of the things that it's recommended you try include:
   

   • Check out the course in advance. Where possible, drive or cycle the marathon course before it happens. That way, you'll know what it's like generally and this will instill in you the importance of pacing yourself well because it is such a long race! Take especial note of particular landmarks and note their distance on your car or bike computer readout.
   • Even if you can't actually physically trace the course, check it out online through Google Maps to find landmarks, terrain, etc. This will help you to visualize yourself doing the race, an important part of good mental preparation for the race. Study course maps and the profiles, both when you can physically track the race and when you can't, to help you establish good pacing.
   • Watch previous marathon races for inspiration, or even movies about running marathons.
   • Listen to inspiring music.
   • Think positively, use affirmations if you're used to doing so and tell yourself that you can achieve this. Think about the ways you'll deal with pain and despair during the race––what will you think about and concentrate on to distract yourself?
   • Get the support of others. Family members, friends and fellow racers are all important people who can energize you before and during the marathon. They believe in you too.
   • Do anything that gives you a sense of purpose and empowerment without depleting your energy.
   Make sensible dietary choices in the days prior to a marathon. Eat healthy carbohydrates but take care not to overeat anything, as you don't want to gain weight in the lead-up to the race. The advice from sports nutritionists is to increase carbohydrate intake from 65 percent to as much as 90 percent of your diet, as well as having sports drinks. However, you should be guided by current suggestions from reliable people such as your doctor, nutrition specialist or relevant information from sports experts.
   

   • Typical food eaten by marathon runners includes bread (wholegrain), pasta, cereals and the like. These provide the glycogen that breaks down into glucose for energy as you're running and when your body has broken down your stored glycogen, it then goes after your liver glycogen, after which it goes for your fat which requires more of your precious oxygen to break down the molecules into glucose. Hence, the more stores of glycogen you have, the better.
   Run your marathon. On the day, be prepared as with the half marathon––have all your gear and supplies in order and ensure that your training leading up to the marathon day has left you with refreshed and rested muscles (it's recommended to lay off running for two days before the race). Be mentally prepared––all marathon races hurt; it is part of the experience and one for which your regular training and previous races should have prepared you to endure. Keep the goal in mind, which for a beginner is basically to complete the race and gain the satisfaction of reaching the pinnacle of your running goals. Most of all, in spite of the inevitable pain, seek to enjoy the experience––a well prepared marathon runner should be able to find the race fun, especially since the sensation of being part of a crowd of marathon enthusiasts will really give you a boost––use that buzz to propel you onward. Also, many courses have entertainment along the way and plenty of spectators to cheer you along. Take it all in––you've trained for this for months, this is your day!
   

   • Line up where you feel comfortable and likely to be among runners of the same level as you––as with the half marathon, avoid pushing your way to the front as a beginner.
   • Try to maintain a steady pace that seems on the slow side for at least the first half of the race, but feel free to pick it up during the second half if you're feeling good. Don't get caught up in the thrill of the race from the beginning––it'll feel easy the first few miles but that won't last. Marathons are about patience, not speed.
   • Settle for achieving your marathon running goal within a realistic time, not one that compares you to the champions. If you find you love marathon running after this event, you can aim to build up and become a lot faster over time but for now, don't push things beyond your abilities. It's really important to recognize that until you've run your first marathon ever, you lack experience and have nothing to gauge your performance against, so don't tax yourself with comparisons, assumptions and crazy notions!
   • Make use of the aid stations to drink regularly. Energy drinks will both hydrate and restore sugar for much needed energy boosts. Hydration also replaces water lost to sweating as your body tries to keep cool and you need to replenish a minimum of 0.5 of a liter of water (17 oz) per every hour.
   • You might "hit a wall"––this occurs for many marathon runners at around the 32 km (20 mile) mark of the marathon, a feeling that you're running through thick mud and literally hitting a brick wall. It tends to be caused by poor training in the lead up to the marathon and by running at a pace too fast at the commencement of the race, leaving little in reserve for later. To avoid the brick wall experience, know your pace and stick to it from the beginning, avoid the temptation to try to keep up with other runners, eat extra carbohydrates in the lead-up to the race and stay well hydrated during the marathon.
   Plan for after the marathon. The marathon is over but you're still pumped. Have someone help you after the race––you'll need warmth, drinks and food. And you'll need a lift home with someone who hasn't just run a marathon. Have it all worked out before you run so that you can let the other person take charge of these things while you bathe in the excitement of your achievement.

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How to Become an Olympian

If you want to become an Olympian, you gotta be made of the right stuff. It's a long, arduous path, but it will be worth it when you stand on the international stage. If you're ready to commit most of the next few years to a sport, you may have the mindset of the next great Olympian. Since you're already dreaming of that medal, why wait any longer? Let's go!

Setting Out

1. Assess your physical fitness. It's easy to look at the Olympians on TV and think, "I could do that!" Well, if you're reading this with a bag of chips in your lap and a soda bottle at your side, you may want to think again. This is serious stuff. People dedicate years of their life to reach the Olympics. Are you willing to do the same?
   

   • That being said, different Olympic sports require different types of fitness, flexibility, and skill. Swimmers, football players, and sharpshooters have very different training regimens.
   Choose your sport. So, here's the thing: you probably want to choose a sport you've been doing for a while. This whole 10,000 hour, 10 years of practice thing isn't 100% true, but it's not far off. The typical Olympian plays the sport for anywhere from 8 to 19 years before reaching the Olympics.
   

   • Most Olympians started young, playing sports in primary school. If you are over 30 and do not have competitive sports experience, consider archery, shooting, or curling.
   • It's much easier to make it to the Olympics in less popular sports. Fewer than 1 in 30,000 U.S. competitive basketball or tennis players make it to the Olympics, compared to about 1 in 100 judo competitors. That said, you may not get a choice: it's almost impossible to get to the Olympics in a sport you haven't fallen in love with.
   Prepare for long term training. Future Olympians dedicate thousands of hours to the sport. Here's a rough example of a typical training schedule:
   

   • When first introduced to the sport as preteens: 250 hours of training per year, over 6 months.
   • After making the junior national team as teens: 600 hours per year over 9½ months.
   • After making the Olympics team in late teens or twenties: 1100 hours per year over 11 months.
   Get a coach. Most Olympians say that coaching is the most important factor for success, and recommend it even before you compete at a local level. A coach helps you train effectively and without injury, teaches you new tactics and strategies in your sport, and guides you through the world of competitions.
   Keep your job. Finances can be a serious limitation for elite athletes. The further you get in a sport, the more you'll spend on coaching, equipment, and travel. It's so common for the parents of Olympic hopefuls to go broke that the US government is looking into a program to help them. You may be able to get a college scholarship or athletic sponsorship at some point, but many Olympic sports do not have major opportunities in these areas.
   

   • If you can, get a job that supports your training, such as working at a gym or pool. Doing some coaching yourself is a great way to stay immersed in your sport.
   • Flexible hours are another huge benefit, as you'll need some serious time off once you're competing at a national or international level.
   Have the dream. You know how they say if you want to be an actor, you can't have a plan B? How if you want to be anything that takes work, you have to want it and nothing else? Being an Olympian is one of these things. You have to want it so bad you eat, sleep, and breathe it. You have to dream about it at night. This is not a Sunday afternoon hobby.
   

   • You can't get there without a team. Family, fellow athletes, coaches, and all the supportive people in your life will help you stay motivated and make your dream possible.

Getting Serious

1. Train hard but smart. During the training season, elite athletes often train six days a week, but that doesn't mean constant workouts. In weightlifting, for example, a training day might involve only two hours of lifting and eight hours of recovery and active rest. Your body needs recovery time to get stronger and healthier, and pushing too hard is a path to the hospital, not the Olympics.
   

   • Cross training is another valuable part of training. Depending on your sport, you'll dedicate varying amounts of time to flexibility, strength, and endurance training.
   • The exact training schedule depends on your sport, which is part of why a coach is so valuable.
   Compete. It's all well and good to have a coach, to be practicing every day and to be super serious about it, but then you gotta put your skills up to the test. In many sports, it's the only way to climb up the ladder and eventually get noticed (loads of Olympic sports don't have "tryouts"). So start locally, go regional, and eventually hit Nationals!
   

   • The more you do something, the easier it becomes. Imagine having the Olympics be your first competition! Getting loads of competitions under your belt, even small ones, will prepare you mentally.
   Monitor your life 24/7. You're not training a few hours a day — you're training 24/7. Everything you do will determine your progress, performance, and success. This takes diligence, perseverance, patience, mental stability, and discipline. Here's why:
   

   • Your diet. Everything you eat affects you. Load up on carbs at the wrong time and your workout could crash and burn. Too much caffeine and you're not sleeping. Too much or too little of anything that keeps you from performing at 110% is off limits.
   • Sleep. Most Olympic hopefuls get 8 to 10 hours of sleep every night, and often take a 30 to 90 minute nap during the day. Your body needs downtime to repair and recharge after intense exercise.
   • Your lifestyle habits. If you're downing a 40 of PBR between bong hits, this isn't for you. Let's just leave it at that.
   Get financing. If you've been competing for a while, it's possible you'll get noticed. The cream of the crop usually gets at least some money for their time, either from sponsors or from your sport's governing board. Don't expect to make big money, but do keep an ear out for opportunities.
   

   • Because of that, look into being a part of your sport's NGB That's the National Governing Board for whatever it is you're doing. The more you make yourself known, the better.
   Set goals. Concrete, achievable, short-term and long-term goals. You need things to work toward that aren't "being awesome" or "training every day." There are records that deserve breaking. There is competition that can be quantified. So set goals for this week. Set goals for this month. And set goals for this year. It'll align your efforts like none other.
   

   • The great thing about this is that you'll probably be dealing with a lot of numbers. Whether it's going faster, harder, or doing more, there's a number associated with it. So keep an eye on yourself and what you're capable of. If you know where you started, you know where you've gone — and where you can go.
   Evaluate yourself honestly. Millions of athletes are good enough to compete at some level. To know if you're made of Olympic-quality stuff you've got to look at yourself realistically. How do you compare? How long will it take you to start comparing? Is the time investment worth it? What has your progress been like? What's feasible? What's coach have to say about it?
   

   • It's important to do this on the regular. It takes the fun out of it, sure, but you're making a decision that affects years of your life. You have to know where you stand at any given point in time. You must develop the ability to take feedback, evaluate your progress, and understand what sacrifices need to be made if you wish to continue.
   Let go of your social life. The Olympics aren't always tomorrow. There will be times when you're just training to get better. Those are the days where it'll only take the majority of your day! Then there's the time when the Olympics are six months away and it'syour entire life. Prepare yourself mentally for a full-time job away from your family and friends.
   

   • It's not gonna be easy. There will be days when it feels like it's not worth it, too. Those are the days when you gotta grab your mind by the corpus callosum and wrestle it into submission. You haven't done all this work for nothing. You can go back to drinking boxed wine and watching bad movies with your non-athlete friends later.
   Know pain. You don't necessarily have to love it, but you have to know it, tolerate it, and even sometimes ask for it. As the author and runner Haruki Murakami wrote, it's because of pain that "we can get the feeling [...] of really being alive." You won't be able to lift your arms above your head some days. But the feeling will pass, and the next time it happens, it won't feel so bad.
   

   • Injury is not a laughing matter here. We're talking wasting years of your life if you get hurt. And sometimes, sure, it takes a little pain to prevent a lot of pain. If you take one thing away from this, it's be safe. Never hurt yourself so hard you can't come back from it. Know what you're body can handle and what it can't. And be careful.

Going for a Medal

1. Attend national championships. For many, national championships in their sport is the key to the rest of their career. It's there that you may get scouted for the Olympics and secure the next couple years of your life. So once you've gotten all the smaller competitions out of the way, it's about time to go big or go home.
   

   • Not all sports work the same way, of course. Some sports have Olympic trials and some even have tried-and-true tryouts. But being on a national team, while not a guaranteed way to get into the Olympics, is a pretty darn good step.
   Find a country to represent. You can only represent a country that accepts you as a citizen — but once you're an elite athlete, it's not hard to make that happen. Some teams have extra requirements, but if you have an ancestor from a foreign country, look into competing under that nation's banner.
   

   • There may be teams you haven't even heard of that don't require you to get a new citizenship. For example, U.S. citizens can compete in the name of Guam, the Marshall Islands, or American Samoa — and there's almost no competition for those spots.
   Qualify for and dominate the Olympic trials. Again, though not all sports are the same, you may have to participate in the Olympic qualifying trials. And there you must be in the top of those participating — not just do well. Once you score in the top of your sport, you're officially in! WAHOO! Look at you go.
   

   • Okay, that's not necessarily true. Take boxing, for example: even if you dominate the trials, you may still have to participate in a national tournament (new regulations you can imagine competitors aren't super happy about). But even in these corner cases, doing well in the trials is a major boost.
   Get used to traveling. Between competitions, camps, and visiting different training centers, you may be traveling all the time. Not only does this cost a pretty penny, but it can be quite exhausting in its own right, too. It's hard on relationships and it sucks living out of a suitcase, but you'll get to see the world — although mostly through a plane window.
   Consider moving to an Olympic training center. Many countries have dedicated facilities for training Olympic athletes. These offer access to top-level trainers and equipment, and introduce you to the international community in your sport. some training centers even offer living space to athletes, which can be a big financial help.
   

   • Olympic Training Centers in the US are located in Colorado Springs, Lake Placid, and Chula Vista.
   Rest. No joke. Many Olympians take it a little easier as the Olympics approach. "A little easier" here is, of course, way harder than any normal person would ever dream of, but still. You don't want to hurt yourself, burn out, or otherwise risk your chances. So relish it. The hard stuff is coming up. You deserve a little downtime right about now.
   Visualize success. Visualize every step of the process and how you want it to play out. Visualize every inch of your event, every placement of your body, every smile you want to make for the camera. Having it all played out in your head before you go on can be incredibly calming. Not freaking out is half the battle!
   

   • Every serious athlete has their own "zoning" ritual. Yours could be meditation,yoga, or even jamming out to your own personal theme song. Whatever gets your brain in the right place is what you should be doing. You'll know it when you feel it!
   Have heart. It's a little cheesy, but it needs to be said. Even the most naturally talented people fail when their hearts aren't in it. A decent athlete who wants nothing in the entire world but to win can best an athlete who's wishing he were somewhere else. So get your heart into it. It can make all the difference.
   

   • Okay, if you're looking for something a little more scientific, we got it: a British study has come out that says it's not innate talent that's the end-all-be-all. "Differences in early experiences, preferences, opportunities, habits, training and practice are the real determinants of excellence." So if you don't believe cheese, argue with science. Even if you're not born the best, you can become the best.

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How to Play Snooker

Snooker is one of the most popular billiards games in the world. Similar to pool, the snooker game takes place on a felt-covered table with six pockets, a cue stick and a set of balls. one white cue ball, 15 red balls worth one point each, and six balls of different colours: yellow (two points), green (three), brown (four), blue (five), pink (six) and black (seven). The red balls are initially placed in a triangular formation, and the other coloured balls on marked positions on the table known as "spots". Players execute shots by striking the cue ball with the cue, causing the cue ball to hit a red or coloured ball. Points are scored by sinking the red and coloured balls (knocking them into the pockets, called "potting") in the correct sequence. A player receives additional points if the opponent commits a foul. A player (or team) wins a frame (individual game) of snooker by scoring more points than the opponent(s). A player wins a match when a predetermined number of frames have been won.

Snooker, generally regarded as having been invented in India by British Army officers, is popular in many of the English-speaking and Commonwealth countries, with top professional players attaining multimillion-pound career earnings from the game. The sport has become increasingly popular in China. Touring professional players compete regularly around the world, the premier tournament being the World Snooker Championship, held annually in Sheffield, England.

Here you can learn how to play snooker.

Steps

1. 
   1
   Obtain the proper equipment. Snooker is played with 22, unnumbered object balls, divided into a group of 15 red balls, a group of 6 balls of different colors and one white ball (the cue ball). Each ball has a different point value: red=1, yellow=2, green=3, brown=4, blue=5, pink=6, and black=7.
2. 
   2
   Understand that you're trying to score a higher number of points than your opponent by potting the balls, i.e. sinking the red and the colored balls alternately into the table pockets.
3. 
   3
   Toss a coin to decide who is to play first. The first player has to cause the cue ball to contact a red ball. If he fails to do this, the other player tries.
4. 
   4
   The first player who manages to pot a red ball continues by potting one of the colored balls and then a red ball in sequence until he fails. Then, the turn moves to the other player, who has to pot a red then a colored ball in sequence until he fails.
5. 
   5
   Continue in that manner as long as there are still red balls on the table. While there are still any remaining red balls on the table, all the potted colored balls return to their original position on the table.
6. 
   6
   Put the lowest value to the highest value colored balls in sequence after the red balls run out. From then on, the colored balls are no longer put back in their original position.
7. 
   7
   The snooker game ends when there are no longer balls on the table, i.e. all balls have been potted in the specified sequence. The winner is the player who had scored the highest number of points. Sometimes, the points difference between the players will be more than the points available on the table. During such cases, by mutual understanding between the players, the player with the lower number of points resigns from the game, thereby making the opponent as winner, even with balls left on the table.
8. 
   8
   Finished.

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3 Ways to Fight

A fight is a confrontation in which two or more people compete for dominance and respect. Though backing away from a fight is usually your best option, if you have to fight, then you need to know how to defend yourself and how to attack your opponent at the right time. Whether you're fighting on the street or fighting in controlled environment, knowing how to assume the correct stance and to target your opponent's weakest areas can save your life. If you want to know how to fight, just follow these steps.

Fighting Dirty

1. 
   1
   Kick your opponent where it hurts. If there are no rules in your fight, then your only goal should be to win. If you just want to win a fight, then you don't have to follow Fighting Etiquette 101 -- just try to get your opponent to be hurt, crippled, or to fall to the ground, giving you enough time to get away. Here are some ways to do it:
   

   • Knee your opponent in the groin. This is guaranteed to stop him in his tracks.
   • Low-kick your opponent in the groin, knee, or abdomen. Kick him using the bottom of your foot. Just make sure to do it quickly and to stay on balance -- you can easily be thrown off your game while you're kicking.
2. 
   2
   Attack your opponent's face. The face is another highly vulnerable place to attack. Hurting your opponent's eyes, nose, and face can be a great way to cause great pain and to slow down your opponent tremendously. Here are some methods to try:
   

   • Headbutt your opponent's face. Use your forehead to slam your opponent across his nose. This can break his nose if you do it the right way.
   • Poke his eyes with your fingers. This can cause excruciating pain and can blind and disorient your opponent for enough time for you to escape or cause more damage.
   • Punch him in the nose. This is a highly-effective place to cause some serious damage.
3. 
   3
   Go for the neck and throat. Hitting your opponent's neck and face is guaranteed to stop him cold, if only for a short period of time. If you really want to cause some harm, try these indelicate moves:
   

   • Punch your opponent in the back of the neck to make him black out temporarily.
   • Punch your opponent in the middle of his throat to cause damage to his airway.

Fighting Offensively

1. 
   1
   Get in fighting position. If you want to fight, you'll need to be in the fighting stance. To do this, just spread your legs about shoulder's width apart and bend your knees slightly so you're not standing completely upright. You need to stay balanced so you don't get thrown to the ground. Stay loose. Bounce slightly as you adjust your position by taking small steps, and keep your hands up to shield your face.
   

   • Clenching your teeth will make you less likely to get a broken jaw if you're punched.
2. 
   2
   Punch your opponent. The first thing you have to do is make your fist the right way. To make an effective fist, fold your four fingers downward into your hand and place your thumb on the outside of your fingers -- not on the inside, unless you want to break your thumb. Punch your opponent in his nose or stomach to cause some serious damage. The simple straight punch is best for untrained fighters. Here's how you do it:
   

   • Keep your elbow bent at a 30-45 degree angle in front of your face, and keep your hands up at all times.
   • Extend the fist along with your elbow and shoulder, straightening your arm.
   • Push your weight through your shoulder and into your arm, connecting the punch at the peak of your extension to get the most force for your hit.
3. 
   3
   Attack first. Once you've gained your footing, don't hesitate. Throwing the first punch is much more likely to throw off your opponent and will give you the dominant position in the fight. Don't spend too much time stepping around your opponent or trying to get in the perfect position. Instead, punch him once you have a clear shot.
4. 
   4
   Adapt your strengths to the fight. Use the beginning of the fight to get an idea for how your opponent performs. Base your own fighting objectives on your strengths and his or her weaknesses:
   

   • If you're taller, try to keep your opponent at a distance. Your longer limbs will allow you to strike over a distance that your opponent can't cover.
   • If you're shorter, hurry up and get close. They'll try to keep you at a distance to use their height to their advantage.
   • If you're faster, get in fast, strike fast, and get out fast. Do your fighting in effective bursts.
   • If you're slower, keep it simple. Make the opponent come to you, as opposed to chasing them.
   • Know your strengths, and use them at the right time. One calculated move far outweighs a dozen uncalculated ones.
5. 
   5
   Fight off your opponent if he's holding you from behind. This is a position you want to get out of as quickly as possible, before your opponent gets you on the ground and dominates you. So, here are some moves to try to incapacitate him and turn back around in the right direction:
   

   • Stomp on his instep. Land your heel as hard as you can on the instep of your opponent's foot and wait for him to yelp in pain.
   • Do the backwards headbutt. Fling back your skull until you hit your opponent's nose. He'll let go of you after you've done the damage.
   • Wring his fingers. Instead of grabbing his wrists, put your hands around all of his fingers and wring them until he gives up.
6. 
   6
   Conserve your energy. Concentrate your energy in your moves, and don't make so many moves that you tired yourself out halfway through the fight. Some opponents will try to make you "dance" so that they can attack once you're exhausted. Be prepared to practice 'Aikido'. Taking a few punches whilst protecting yourself can exhaust and mentally defeat your opponent.
7. 
   7
   Never look away from your opponent. Never ever look away from your opponent. Sometimes your opponent will do nothing if you look away but more experienced fighters will use that situation and may knock you out.
8. 
   8
   Fake an attack. Every time you attack, you become vulnerable. If you punch, for example, that arm is no longer available for defense, and the opponent might block the punch and go for your now vulnerable spot with the other hand. If you fake an attack, however, your opponent will respond with a counterattack and become vulnerable. The key is to convince the person that you will make a certain move, and to anticipate how they will respond.
   

   • You can mix fake attacks with real attacks so that the opponent becomes confused and can't predict whether you'll follow through with your moves.

Fighting Defensively

1. 
   1
   Take a punch to the head. Though not getting punched is your best option, if you're fighting, it's likely that you will get punched at some point, so it's better to know how to avoid it. To take a punch to the head, move toward the punch, tightening your neck and clenching your jaw to minimize the impact. Aim your forehead at the punch, so your opponent ends up hurting his hand instead of hurting your nose, cheek, or jaw.
   

   • Leaning in toward the punch instead of away will actually minimize the impact of the punch, because your opponent will have less time to gain momentum.
2. 
   2
   Take a punch to the stomach. If a punch is coming at your stomach, you should tighten your stomach muscles without sucking your stomach in. If you can, try to move around so you get hit in your sides instead of right in your stomach, which can damage your organs and cause enough pain to double you over.
   

   • Avoid holding your breath or you will literally have the wind knocked out of you. Instead, try exhaling slightly before the punch, which will naturally tighten your stomach.
3. 
   3
   Avoid getting charged and tackled. If your opponent tries to tackle you, then he'll come low to the ground and will wrap his arms around your waist and hips as he tries to knock you off balance. Don't try to grab his head, though this may be tempting. Instead, move your hands forward and grip his hips or upper body, trying to push him away.
   

   • After that, you've created enough distance and regained your balance, so you can try to kick your opponent in the groin or stomp on his feet.
4. 
   4
   Avoid the chokehold. If your opponent is on your back and has you in a chokehold, don't try to bend your knees and toss him over your back. This will actually tighten his grip and it could cause some serious damage, especially if you're not strong enough to hold his weight. Instead, turn the choke by grabbing the opponent's arm that's around your neck, tilting to the side to create some space between the two of you until he slides sideways off your back.
   

   • If you tilt sideways enough, you may even make your opponent fall to the ground. Once you've got him down, you can try to pin him to the ground on his back.
5. 
   5
   Know what to do if you're knocked to the ground. If your attacker has you on your back, don't turn away from him and try to get up. Looking away from him is a way to guarantee that you will be hit right away. Instead, keep looking at your attacker and raise your legs, trying to kick him as hard as you can to his shin, knee, or groin. If he's low to the ground, go for his face. Once you've caused enough damage, you can pop back up.
   

   • Once you've kicked or hurt your opponent, making him spring back, roll to the side and then use your arms to support your body weight as you regain your footing.
   • Continue looking at your opponent, even when you try to get up. You may think he's hurt, but he can come right back at you while you're still struggling to stand.
6. 
   6
   Don't let your opponent pin you to the ground. If you're on the ground with your opponent, you need to prevent him from mounting you, or getting on top of you at all costs. Get on your side or belly -- your chances of escape are better than if he has you pinned on your back. Once you've assumed this position, try to scramble as fast as you can to get up and away.
   

   • If he has you pinned to your back, he'll be easily able to pin you down and punch you in the face. Avoid this maneuver at all costs.
7. 
   7
   Yell. If you want to get out of the fight as soon as possible, just yell your heart out as you're fighting. This makes it much more likely that someone will come along and scare off your opponent, thus bringing you to safety. Even if you're in a place that feels deserted, try yelling as loudly as you can anyway, in hopes that someone will come along. Yelling will also throw off your opponent because he won't expect you to yell in the middle of a fight.

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4 Ways to Hit a Baseball

Hitting a baseball is one of the hardest things to do in sports - and one of the most fun. Physical mechanics and mental focus are equally important when it comes to making good contact. Once you get the hang of it, practice as often as possible to become a better hitter.

Taking Your Stance

1. 
   
   1
   Stand in the batter's box. If you're right handed, stand in the box on the right side of home plate, and vice versa if you're left handed. Face the plate and stand about a foot back from it, so that the left side of your body (or the right side, if you're left handed) is aimed toward the pitcher's mound.
   

   • Don't stand too close or too far from the plate. If the pitcher throws an inside pitch, being too close to the plate will make it much more difficult to hit. Standing too far from the plate also give you less access to certain pitches. Find a comfortable medium.
   • Don't stand too close to the front or back of the box. Standing right across from the plate puts you in the best position to hit the ball squarely. After you've had a lot of practice, you can experiment with moving up or back depending on what kind of pitch is being thrown.
2. 
   
   2
   Get your feet in position. Stand with your feet roughly shoulder length apart, so that your body is balanced. Point your feet toward the plate so that your body is in position to meet the ball with maximum momentum.
   
3. 
   
   3
   Bend your knees slightly. Adopt a "ready" stance, which prepares you to swing with ease and force, by bending your knees comfortably. Standing with your legs straight makes for a less powerful swing. Bending your knees too much, on the other hand, puts you at a disadvantage if the pitch is a little high.
   

Holding the Bat

1. 
   
   1
   Grip the bat with both hands. If you're right handed, grip the bat a few inches above its base with your left hand, and grip it with your right hand right above (switch this up if you're left handed). Your hands should be lightly touching. Make your grip firm, but flexible; if you grip too tightly, you'll be less able to wield the bat properly.
   

   • Don't hold the bat too high or low on the grip. Your hands should be a few inches below the base of the bat. Make sure your knuckles line up.
   • Make sure your bat is the right weight for you. You should be able to comfortably grip it in the proper place. If you find yourself tending to "choke up" (move your hands up higher on the bat) in order to swing, you probably need a lighter bat.
2. 
   
   2
   Raise the bat. Hold your front elbow bent and your hands at chest level about 6 inches (15.2 cm) from your body. Raise your back elbow so that it is in a straight line with your shoulder or pointing slightly downward.
   
3. 
   
   3
   Cock the bat at an angle. Don't rest the bat on your shoulder, and don't hold it completely vertically. It should be cocked at a slight angle behind your head.
   

Swinging the Bat

1. 
   
   1
   Shift your weight and take a stride. As the ball approaches, start shifting your weight and step toward the pitcher with your front foot. You should typically start shifting a few seconds before the ball gets to you so that your body moves in one fluid motion from stance to swing. Practice makes perfect when it comes to the timing here. Eventually, you'll learn exactly when to start shifting to make sure you meet the ball with the bat right as it crosses the plate.
   

   • Some baseball players lift their bend their knee toward their chest before taking a stride; this isn't strictly necessary unless you feel it give you more power (or you like the flair it adds to your swing).
   • As you hit the ball and follow through, shift your weight completely to your front foot. The back foot should pivot so that your toe is touching the ground.
2. 
   
   2
   Slide your hands toward the ball. As you begin shifting your weight, start your swing by moving your hands toward the ball in a quick sliding motion, almost as though your aim is to hit the ball with the bottom tip of the bat. Straighten your arms and position the bat to make contact with the ball when it crosses the front of the plate.
   

   • When the bat hits the ball, your dominant palm should be pointing upward, and your other palm should be pointing toward the ground.
   • Keep your elbows close to your body as you swing for maximum power.
3. 
   
   3
   Don't forget to follow through. Let the momentum of the bat continue past the ball so that the bat almost makes a complete circle around your body. Once you make contact, flick your wrist and extend the bat pointing the end of it to the pitcher and simply finish with the bat on your shoulder. As you swing your body pivots toward the pitcher, and when you follow through you should be facing the field, with your feet still in place.
   

Seeing the Ball and Making Contact

1. 
   1
   Keep your eye on the ball. Your eyes should be on the ball from the moment it leaves the pitcher's hand until you make contact with the bat. This is where mental focus is key; if you lose sight of the ball, even for a moment, it becomes very difficult to hit. It's also important to determine whether you've got a good pitch to hit. If the ball look like it's coming directly over the plate and is in your strike zone - the area between your knees and chest - it's a good ball to hit. If it's not within your strike zone, you won't be able to make solid contact.
2. 
   
   2
   Aim to hit the ball with the bat's sweet spot. The bat should connect with the ball a few inches from the end, rather than at the very tip. You want to hit the ball squarely in the center of the bat so that it doesn't glance off the edge. Swing the bat levelly for the best chance at making good contact.
   

   • Don't uppercut the ball. Your arms and bat should extend more or less straight outward from the body (at the proper angle to hit the particular pitch) for maximum use of the stronger shoulder muscles. This gives you additional leverage and speed.
   • Don't chop at the ball. You want the ball to have as much backspin as possible. If you get backspin, the ball will travel much farther. Set the thumb of your non-dominant hand along the bat if you are a beginner having trouble holding the bat straight and consequently chopping at the ball. For better success swing your hands at the bat, not your arms. Your brain won't let the ball hit your hands but it will give you a better success rate at hitting the ball with the bat.
3. 
   
   3
   Drop the bat and run. Once you hit the ball, simply drop the bat to the ground. Don't toss it or throw it. This can interfere with your follow-through and potentially injure another player. Now run with all your might to first base.

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