Are You Ready to Run a Marathon

 

A marathon is more than twice a half.  Once your body gets past 32k it faces some physiological and psychological challenges that are unique to the marathon.  Some refer to it as The Wall.  When you train properly, bust through that wall and cross that finish line, it is an unforgettable experience.

 

Here are 10 tips to help you in deciding if this is the year.  First we look at the heart then we look at the body.

 

The Heart

 

1. Look in the Mirror.  Why do you really want to run a marathon?  If it’s to look better in the eyes of others, others have a message for you: “We really don’t care that much.”  If, however, you want to do it to satisfy that runner in the mirror then get ready for a profound experience.

 

2. Moving On Up.  Did Donovan Bailey run 100m just once and then move through the race distances to marathon?  No.  There is a pressure out there in the running community to keep moving up in distance.  Ignore it.  Find the distance that works for you; one that features training volume that fits your life.  Maybe that perfect distance is 5k, maybe it’s the marathon.

 

3. Support.  If you have significant others in your life, they need to be in full support of your goal.  Many look at the time commitment and see it as easily fitting into their weekly schedule.  The reality is, however, that running will be on your mind frequently.  You’ll be thinking about your last run, looking forward to your next, questioning your strategies, working on recovery and, possibly worse for your loved ones, talking about it a lot!  You will also need to make some sacrifices in terms of other hobbies.  If you plan to train for a marathon while playing volleyball two nights a week, you’re heading for trouble.  If you can make the sacrifices though, and you have a good support team behind you, you and your team will be amply rewarded.

 

4.  Goal Setting.  Unless you are an accomplished runner at the shorter distances, setting a time goal in your first marathon is dangerous.  It’s like estimating how many points you would score in an Aussie Rules football match, without ever having played the game.  It’s a whole new world, is the marathon.  Get to the start line healthy, pace it based on your training, and try not to slow down the last 10k.

 

The Body

 

5. Medical OK.  Simple: don’t become a statistic.  Have a full medical before under taking marathon training.

 

6. Preparation.  If you have been running consistently for the last 6 months then you have built a base or aerobic and muscular fitness as well as injury resistance (bones, tendons, ligaments).  At the commencement of a 4-month building program for the marathon distance you should be running a volume of around 30k per week, including a long run of at least 10k (after which you experience little soreness.)

 

7. Hurt Factor.  Could you complete marathon training and the race when starting with less than the above volume?  Yes, of course.  You will, however, experience a higher injury risk, greater soreness, and higher levels of fatigue through the weeks, and these things may affect your overall enjoyment of the process.  Please note that six months is enough time for almost anyone to train to walk 42.2k.  You need to decide how much you want to walk and how much you want to run.  The more running, the more you need to be ready on day one.

 

8. Feeding the Engine.  The newer you are to distance running, the more your body will transform during the training process.  If your body doesn’t have access to the proper building blocks provided by a healthy, balanced diet, then its adaptation will be hindered and so will your training.  Two pieces of good news: 1) in the latter stages you are likely to be consuming more calories without storing fat and, 2) the more active you are, often the healthier you want to eat; an interesting behavioural adaptation experienced by many.

 

9. I Love Cold Days.  Repeat that to yourself often.  Some look at running in the winter as crazy due to the cold but will turn around and go downhill skiing.  You’ll stay a whole lot warmer running than you will skiing downhill (and sitting on a chair lift most of the time.)  The proper mind set and the proper equipment and you’ll discovery that running on a winter’s day is a true joy.

 

10. Consistency.  Many runners are always looking for the short cut.  They buy the latest gear or try the latest training plan.  The fact is, running consistently makes you a better runner.  Each day’s workout should set up the next one.  Build slowly so you miss no planned runs.  Go harder or longer than you should on any given day and you may have to miss a workout or two, or more.  Consistency is king.

 

By Geordie McConnell, Ottawa Running Club