A marathon is 26.2 miles (42 kilometers). That's a long way! Why would anybody want to run a marathon? Well, most people never do, but tens of thousands of people have decided to try – and have succeeded.
Most experts agree that the vast majority of adults can probably finish a marathon if they have the motivation, commitment, and do what they need to do. In most large marathons, 80 percent to 95 percent of all those who start the race finish the race.
Running any marathon is not easy, but is almost always possible. Some marathons are more difficult than others. The Pike's Peak Marathon would be quite a challenge, for example, for your first marathon. Pick one that has a moderately flat course, where the weather is not too hot (50 to 60 degrees would be nice), and is large enough that you will always have others to run with.
As you prepare, you will learn how your body responds to training and what foods and drinks work best for you. You'll also get trim and fit in the process.
Some Basics
- If you are sedentary or have chronic health problems like heart disease, diabetes, or asthma, see your doctor before you begin any training program. In most cases, you can continue with proper medication and precautions.
- Set a schedule and stick to it. For example, if you walk or jog three or four miles one day, take it easier the next day. As you get fit you can increase your mileage. Training 15 (to start) to 40 or 50 (near marathon time) miles a week is usually enough to be able to complete a marathon.
- Give yourself enough time to do it right. Six months should be OK; nine months or a year might be even better. Don't hurry your training.
- Shoes! It's all about good shoes. Don't train in old tennis shoes or basketball shoes. Get one or two pairs of good running shoes. Go to a runner's store, take an experienced running buddy with you, and find training shoes that fit well, provide support, and of course look awesome. Your feet will thank you.
- Incorporate hills into your running schedule. Running hills helps you get into good condition more quickly. Run harder while going up the hills and take it easy when going down.
- Get enough sleep. You might find that you need more sleep when you are training regularly. Get at least seven hours each night. You might find that you need eight or more while you're increasing your mileage. Sleep helps you recover from the wear and tear of working out.
- If something hurts, slow down or stop. Find out what happened. Do you need different shoes? Do you need to run more on grass and less on pavement? Do you need to do some pushups or curl-ups to strengthen other parts of your body? It's perfectly OK to take a day or two off and relax. If pain persists when you run, go see your doctor.
- Train with a partner or group if possible. It will be easier, you might learn something, and you will probably work harder. Many communities have a marathon clinic to help people prepare for a first marathon. Join one if you can.
- Don't over-dress. You will probably need fewer clothes than you think. You produce a lot of body heat when you run. Good running gear is lightweight, wicks moisture away from your body, and actually helps keep you warm enough too. In cold weather, wear layers so you can take something off when you get too warm.
- Drink lots of fluids. Hydration is the most essential health factor in running. Water and sports drinks keep you from dehydrating and overheating. Experiment with which drinks work best. Don't experiment DURING your first marathon.
- Find the foods that give you the most energy without causing cramps or sluggishness. Practice eating while you are doing long runs. Orange slices, bananas, bagels, energy bars, energy gels, cookies, crackers, even noodle soup might work for you.
- Cross training. The term refers to doing other activities in addition to running. Swimming or biking once or twice a week, for example, can help increase your fitness and reduce your risk of running injuries.
Set Your Schedule and Start – Now
- Get out your calendar or make one that allows you to write in your training schedule – both what you plan and what you actually do. The first week you might walk and jog three or four miles three or four times, bike 10 miles, and go swimming once. Be sure to stretch. How do those new shoes feel? You can see a sample of training schedules at: http://www.nyrrc.org/nyrrc/mar01/training/schedules.html.
- You can increase your running by about 10 percent each week until you reach your goal of 40 or 50 miles a week. If you increase mileage too rapidly you are more likely to injure yourself.
- After you feel reasonable fit – maybe six or eight weeks into your program – start doing one longer run each week. Start with a six-mile run and build up gradually from six or eight to 16 or 18 for your long run. Always take a day off or an easy day after your long run. Practice drinking different liquids for electrolyte replacement. Juices, sports drinks, and other sugar replacement drinks all work.
- Try running faster once in a while. If you live near a track, go out and run some timed laps once a week. Don't push too hard, just faster than your normal pace. Run a lap moderately fast, jog a lap, run another lap moderately fast, jog a lap. You get the idea.
- Are you having fun yet? Many people find that after a few months they like running, feel great, and have the motivation to keep going. Whether or not you ever run a marathon, lifelong jogging can add quality and years to your life.
It's Here, Your First Marathon
- As race day approaches, ease up. Do your last long run about three weeks before the marathon. Cut down to 20 or 15 miles a week during the last two weeks.
- Race day tips: Start out easy. There is a tendency to get caught up in the excitement and go way too fast. You'll suffer later. Stay at the pace you trained at. If you have lots of energy at the end you can sprint across the finish line. This rarely happens. Stop at every water table and take a drink – even if you don't feel thirsty. There is usually food available too. It's OK to eat a little now and then. It might help to walk a few seconds while you drink.
- Later in the race you will probably be tired and sore. Many runners alternate walking and running during the last eight or ten miles. This helps keep your muscles from cramping. Stop and stretch occasionally. Finishing is more important than setting a speed record. There will usually be somebody finishing behind you. Remember to smile if they're taking pictures at the finish line.
- Take it easy for a few weeks after the marathon to allow your battered body to heal. Walk and jog easily to help limber your stiff muscles. After three or four weeks you can start planning for your next marathon.
Added Benefits
A regular running program will have some additional pleasant benefits in your life. You will probably lose weight, reduce body fat, and experience an increase in your general energy level. You will even be able to eat pizza occasionally without feeling guilty.
Your family and friends will be impressed with your commitment and admire your finisher's shirt after the marathon. They might even join you in training for the next one. Then, as the experienced expert, you can make sure they do all the right stuff. |
