| Sprint
for the finish - tips on training for your first marathon
By Maren Farnsworth
November 17, 2004 | Whether it's gratifying
or grueling, unexpectedly humorous or inspirational,
a runner's first marathon will be forever memorable.
The excruciating pain, tedious training and exhausting
results take a backseat to self-determination and a
desire to accomplish something extraordinary. While
marathons were traditionally reserved for the running
fanatics, the last two decades have produced something
remarkable, the rise of the average Joe marathon runner.
Every runner's experience is unique, yet all convey
the universal pride that is found in this running revolution.
Twenty-six point two miles, a marathon can be a humbling
distance, so be prepared for whatever the day, the weather
and the course throw at you. Preparation for a first
marathon is found in the details.
How to tackle your first marathon is a noteworthy question.
John Bingham, a Runner's World columnist advises, "The
old adage for first-time marathoners is to start slowly
and then taper off. While many people laugh at this
saying, it's not a bad plan."
Your focus should be on finishing and doing it so you
can still feel good. We've all heard the horror stories
of marathon runners with stinging blisters and toenails
that eventually fall off. Bingham suggests taking a
conservative approach, walk through the water stops,
try walking one minute for every 5-10 minutes of running
and don't go out too fast. All these things will help
you finish more comfortably.
Secondly, Run! Get into a routine, because as someone
wise once said, "Perfect practice makes perfect."
Running becomes easier if you set aside a certain time
and place for your runs. While mileage varies, beginning
marathon runners should typically be running 15-25 miles
per week.
Running
Planet, a runner's online source, classifies runners
in four divisions: The beginner, weekend warrior, competitor
and athlete. As a runner transitions through these stages
running becomes more enjoyable and goals shift from
simply finishing the race to improving and setting new
personal records.
Another important part of the runner's preparation is
in the footwear. Experts are insistent that there is
no perfect running shoe; there's only the perfect shoe
that fits all your foot's needs. To find your basic
shoe needs try the Wet
Test.
Take note of your old tennis shoes and look for signs
of wear that may tell you whether you pronate (your
feet roll inwardly) when running, or supinate (you run
on the outside of your feet).
Stephanie Proctor ran her first marathon in September
of 2004. "Shoes make such a big difference, because
when you're running your feet slam into the front of
the shoe," said Proctor. "I wear a size seven,
but ran in a size nine! I never once had a blister."
Running is a balance of physical and mental preparedness.
You train to push yourself beyond your expected limits.
While this may be incomprehensible to the average American
couch potato, ask any serious runner and they will tell
you the intense exhilaration and euphoria that comes
after running is what motivates them most. This euphoria
comes from a beta-endorphin release triggered in the
nervous system. Intended to alleviate the pain after
a run, it creates a feeling of extreme happiness and
exhilaration. This is the "runner's high"
that is frequently referred to by avid runners.
Marie Bonham trained for three months and ran several
half-marathons before attempting her first marathon.
"[Mentally] the last six miles were the hardest
because you hit a wall," said Bonham, first-time
finisher at the St. George Tri-Marathon. "But running
with others encouraging you helps you make it to the
finish line." It is this mental control, the ability
to keep beating the pavement that sets good runners
apart from great. The real marathon starts at mile 20.
Nutrition
is an important component of marathon running. In addition
to claims of more energy in daily life, running also
helps bring appetite, exercise and food into balance.
The cardinal principles are: start hydrated, stay hydrated
and aim for 65 percent of your caloric intake to come
from carbohydrates. Sports drinks are also beneficial
for replacing lost sodium in runs over 90 minutes.
Kate Eccles, a recreation resource management major
at Utah State, is preparing for her first marathon,
which she will run Dec. 5 in Tucson, Ariz.
"It's something that I've always wanted to do and
now I'm going to do it!" Eccles said. "The
hardest part is running the full length. I'll get to
a certain distance and think 'I want to be done for
the day', but I know that if I expect to do 26 I have
to keep going."
Eccles runs about 24 miles per week right now, and when
miles start wearing on the knees or shins she mixes
it up with some cross-training.
"I'm so excited. This is probably the best shape
I've been in for a long time," she said. "I
can run the stairs of the Merrill Library without getting
winded."
Whether you're a beginner, weekend warrior, competitor
or athlete, with a decent pair of sneakers and some
determination, anyone can run.
NW
MK |
