Running a marathon is one of the most life-changing accomplishments that you can ever set your sights on. We have a clear reason for doing most other things in our lives – for example, we work so we can earn a living – but deciding to run a marathon is one of those decisions that are not fueled by anything other than the sheer determination to prove to ourselves that we have the spirit and the discipline to do it. By running a marathon, you will be able to break free from the physical and psychological limitations that confine and define most people. It is not an unattainable goal, certainly not for those who decide and commit to a training program that will see them through to the finish line.
Here are ten recommended steps to follow when preparing for a marathon.
1. BEFORE EVERYTHING ELSE, TALK TO YOUR DOCTOR.
It is tempting to defy all logic and reason and just run with abandon into your first marathon finish line. But remember that you are running to give meaning to your life. It is extremely important to make sure you take care of your health and well-being in the process.
Talk to your doctor to determine if there are potential complications when training intensively for a marathon. Whenever you feel any dizziness, shortness of breath, nausea and the urge to vomit, dial it back and settle for an easier pace. If you have history of high blood pressure, make sure you get yourself regularly checked for complications. Involve your doctor in every step of the process by providing constant feedback that can be analyzed to assess your fitness for running a marathon. While it is indeed not impossible to run a marathon even at age 40 and above, every medical precaution must be taken that your body can handle the rigors of marathon training and actually running all 26.2 miles of the marathon on race day.
2. PICK THE CORRECT TRAINING PLAN AND STICK WITH IT.
Depending on your running proficiency, there is a suitable plan that can be used for the training period. For intermediate to elite runners, the training will consist of more miles with more speed work. For less accomplished runners, there are routines that allow you to train in an intelligent manner so you can build your stamina without putting unnecessary and unproductive work on your body.
Likewise, it is important to follow through any training plan. Remember that every schedule on the calendar is designed to achieve a specific goal such building stamina, improving your base speed, or training to a target pace. Missing a critical component of the workout can set you back in your training so always allocate time to focus on the specific workouts so you can reap the benefits of the training plan as intended.
3. BUILD YOUR TRAINING GRADUALLY.
The common fault with many eager marathon-wannabes is that they push too hard too early and end up suffering from various injuries that render the training ineffective. The best training plans will gradually build your performance peaking on the week of the race. A good rule to follow is to add 10% mileage on weekend long runs. There are also other proven training routines that add 2 miles on some runs but space the long runs every other week to allow proper recovery. Pick the plan that suits your schedule and routines so you can maximize the training and reap the rewards. Also, make sure to follow the recommended speed and distance routines so you can condition your body to perform at its best on race day.
4. ADOPT A RUN-WALK PROCEDURE.
Popularized by accomplished running guru Jeff Galloway, a run-walk procedure alternates running and walking to rest specific muscles during the run. The walking part lasting no more than 1-2 minutes at a time rests the muscles used for running allowing the runner to recover while on the run. It’s a fantastic way to gradually ease into marathon rhythm especially for runners looking to complete their first marathon.
5. REST AND RECOVERY.
A critical component of marathon preparation is rest and recovery. Muscles are most vulnerable to injuries when they are fatigued. To make sure this does not happen, learn to listen to your body and rest on a regular basis to allow your body to recover. Running for 3-4 times a week with rest periods scheduled in between will allow your muscles to perform better every time you go out on a run. An important rule to remember is to put a rest day after a long run in excess of 10 miles so the body has one extra day to rebuild the muscles and allow it to adapt to the next round of training sessions.
6. TEMPO RUNS.
Regardless of the training plan you picked, you are bound to stumble upon a schedule on the calendar called a tempo run. A tempo run is 4-miles running at a pace that is slightly faster than your target marathon pace. If you plan to run at 8minutes/mile on race day, run your tempo runs at 7:45 for 4-miles. This will build extra stamina into your muscles allowing you to comfortably run at your target pace while still having enough margin for a quick boost if needed.
7. LONG RUNS.
The centerpiece of any marathon training plan is the long run. These runs gradually build distance into your workouts allowing your body to run farther. For a 20-week training period which is ideal for beginners, runners can start from 6-mile long runs gradually building up to 22 miles 3 weeks before race day. Always take an easy approach to long runs preferring instead to experience the distance rather than putting emphasis on checking your time. Allow your body to ease into the concept of running for more than a few hours and let the tempo and speed workouts take care of your time.
8. SUPPLEMENTAL WEIGHT TRAINING.
Weight training strengthens the muscles that are not normally worked on during running workouts. These include the core and back muscles which hold your posture for extended hours while running. A poor back can compromise any run because you will start hurting once you’ve ran in excess of an hour. With a strong back and core developed with supplemental weight training, you can run at your intended speed without worrying if your back can hold itself during the whole process.
9. WATCH YOUR DIET.
Diet is one of the most important aspects of marathon training. Eat your share of carbs after the workouts to replenish the amount consumed but make sure to also watch your portions. It is tempting to eat more after an intensive workout but it is also important to watch your weight through the whole process. Eat correctly; do not eat more than what is necessary. Your weight is a critical consideration to determine how fast you can run and how much impact your knees and ankles are dealing with every step. By watching your diet, you can also watch your weight and make sure your knees are not working much more than they should.
10. ENJOY THE EXPERIENCE.
The whole essence of running a marathon is to experience a life-changing moment and to test and break your limits. The only way this should be done is with excitement, fun and appreciation for what you are about to accomplish. Treat every workout with the fervor of a child discovering new things. With the right attitude, every training run becomes easier and more instrumental to overall success.
The secret to any marathon dream is putting in the correct training so you can take it easy on race day. By working on your distance and pace goals, you can be assured that the actual run will just be about going through the motions you have practiced for the last few months. By putting in the work in training, you can stop worrying on race day and focus your attention on savoring the accomplishment that is about to change your life.
By Sam M., for Consumer Top 10.
