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Getting Ready for a Marathon
by Violet Mardeza
http://www.firstrunning.com
Almost anyone can run a marathon if they have the right
motivation and the appropriate training. Of course, your
success rate during the race will vary depending on your
level of skill as an athlete and your practice schedule.
Everybody is different, after all.
It used to be the case that people thought marathons
were only the provenance of superstar athletes. It's
understandable that people would have this perception,
considering that the very first marathon runner (an
ancient Greek man who sped from Marathon to Athens to
deliver a message about a coming attack) died right
after completing his run.
But in modern times, many people from all skill levels
participate in mass marathons like the New York City
Marathon. This NYC event began in 1970; then there were
only 55 runners who completed the event. By contrast,
today almost thirty thousand runners take part in the
event each year. That number is similar to the attendance
record for other big marathons around the world, including
those run in Tokyo, London, and Chicago. This proves that
practically anyone can run a marathon.
Of course, it's hard work. A lot of practice and dedication
goes into completing a course. The people who run
successfully are those who are very physically fit and who
have trained faithfully. Perhaps they are regular athletes,
perhaps they have already instated a healthy diet and
training program. But marathon runners also include
formerly overweight or unfit folks who decided to use a
marathon as an excuse to get into shape.
Those who are fit already may be in for a shock - running
for anywhere between three and seven hours is unlike any
exercise you have tried before. You may be able to play
ball one on one for an hour without any problems, but you
may find it a tough job to run for an hour. If you really
are fit, you should probably expect to train seriously for
six months before your first marathon.
Six months is the minimum for people who are already in
reasonable shape. If you are out of shape, you will need
to start training much more than six months in advance.
A couple years is actually a much better timeframe.
Throughout, stick to a training schedule, which will
provide goals to keep you motivated. The marathon is the
furthest goal, but also come up with some targets to
work for in the meantime. Set goals such as running ten
miles at one go, for instance.
Whether you think you are fit or reckon you need work, you
should go see your physician first and get a health check.
Unless you are lucky, your physician is not likely to be an
expert in sports medicine, so you should not expect
training advice. You want the doctor to tell you if you are
fit enough to start training, and explain to you how to go
about it safely.
Remember, preparation is key. Consult the internet or
fitness or running magazines for much more information on
this. Look for training schedules that you can follow.
You will find some schedules for average folks (timelines
for just managing to get through the whole course) as
well as for speed demons and serious athletes. Don't push
yourself harder than you can reasonably go. Pick the
schedule that is appropriate to your skill level. Then
stick to it: if it's cold, don't wimp out, just throw on
a jacket and head out for your daily run!
In the weeks right before the marathon you'll need to take
it easy to let your body get ready for the intensity of
running the whole course. Run less in the last two weeks,
which tapering off should be built into your schedule.
As for the marathon itself, remember that slow and steady
is likelier to win the race than fast at the beginning and
then burning out half-way through!
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