Posted Aug 28, 2010
1. Ask yourself why you want to run a marathon. To get fit? To raise money for a charity? To win a bar bet? Motivation is important because training requires a lot of effort.
“Having a clear goal — it does help to know why you want to do it because it’s a lot of miles and a lot of time,” said Ruth England, a coach and co-owner of Rogue Running in San Antonio. England suggested runners raise funds for causes that resonant with them.
“That might help them to get out there on those days they are tired,” she said.
And there will be a lot of those days.
“It’s a commitment. I say it from the get-go,” said Mindy Solkin, owner and head coach of the Running Center in New York. “You’ve got to commit to the process of training.”
That may mean skipping a second margarita Friday night so you’re fresh for a 10-mile run Saturday morning or setting the alarm an hour earlier on weekdays to get your workouts done before the business of life gets in the way. There are sacrifices to make, England says.
Aspiring marathon runners also need to rally the troops. Your spouse should understand that you’re going to bed at 8 p.m. because you’re tired, not because he or she is boring.
“It’s important to have a network of support from family, friends, coworkers, even the boss,” Solkin said.
England suggested getting family members involved, perhaps by having them train for a shorter race, such as a 5K or half-marathon, associated with the main event.
2. Have a plan. Generally, expect to run a minimum of three to four days a week. One of those days should be a long run, another should include a harder effort, and the rest should be done at an easy pace. The distances will increase as you become stronger. England said that during the most intense training phase, beginners should be running 30 to 35 miles a week, intermediates 45 to 50 miles and advanced 50 miles and up.
Specifically, you don’t need to reinvent the wheel. Myriad books, magazines and websites offer proven schedules developed by accomplished world-class marathon runners that will tell you exactly how far and how hard to run each day, based on your ability and experience.
Some online schedules are free. Those that are not typically include coaching as well. When selecting an online coach, ask these questions first, Solkin said:
–How much marathon training experience does the coach have?
–Is he certified?
–What’s her personal best time in the marathon?
–Are there any testimonials from satisfied runners?
–Will the coach be available by e-mail, telephone or both?
“It would also be nice if they had experience with the course because they can relate to the race you’re running,” England said.
But if you really want someone who can relate to what you’re going through, consider a marathon training group or running club.
“You learn so much from the people,” England said. “If you’ve never run 10 miles, it will feel like 1 million miles. But if you’re running and talking about your life, their life, the weather, it will go so much faster,” she said.
To find a group, ask runners whom they train with. Most specialty running stores host group runs, and many marathon websites list area training groups and clubs. Some groups are led by experienced coaches who will provide training schedules and advice; expect to pay for these.
3. Execute the plan. The experts are unanimous: The first step in any marathon training program should be getting good shoes that work for your feet from a specialty running store. The $85 or so is a bargain compared to the medical costs should you get injured. Noncotton socks and a running watch are essential, too.
To gauge your current fitness level, enter a 5K or run a 2- or 3-mile time trial. You can then plug your time into an online calculator that will estimate a realistic goal time for a marathon. You will also be able to gauge how fast you should be running the harder runs.
The experts are also unanimous on a second point: Don’t overdo it.
“Consistent weekly mileage and long runs are the keys to success. Do not run hard workouts if it will make it impossible to get your weekly mileage completed,” said Sean Wade, a former Olympic marathon runner, winner of the 2003 Houston marathon and coach of the Kenyan Way training group.
“Listen to your body,” Wade said. “If you have any soreness, just jog easy instead of doing a harder workout.”
Wade also insists his runners produce “negative splits” on their long runs; that is, the second half of the run should be faster than the first half. But the entire run should be done at a relaxed, conversational pace.
And, lastly, the experts agree: Recovery time is essential. Any credible training program must include at least one day off each week.
“And by off, I mean off, off, off,” Solkin said. “Go to the movies; I mean truly no exercise whatsoever.”
roberta.macinnis@chron.com
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