Completing a marathon puts ordinary runners in the company of elite athletes—finishing a 26.2-mile run is an impressive accomplishment. But you don't have to be an elite athlete to join the ranks of marathoners around the world. With dedication and training, most runners can complete a marathon—and then have the satisfaction of being able to say, "A marathon" Yeah, I've done that."
So don't shy away from a marathon because it seems too hard, too long, too painful. With the right attitude and a good training regimen, it's just 26.2 miles away.
Don't worry about breaking records or beating times—as you've probably heard, all marathon finishers are winners. "You simply want to survive the event," says Bill Comer, MPH, program director for Community Running in Boston.
If you do survive—and you can—you'll have conquered a great athletic challenge. If you decide you like marathons, you can always do it again—and you'll probably do it faster. Comer says most marathoners complete their second event 15 to 20 minutes faster than the first. So focus on finishing the marathon as comfortably as possible—which means following a training program that prepares your body for the task.
Ask ten different coaches and you'll get ten different ideas about the best way to train for your first marathon. However, most training programs do have a few key aspects in common. Generally, programs last anywhere from 15 to 20 weeks and your weekly mileage builds until a few weeks prior to the race, when you begin to taper (reduce your mileage). Most programs include a long run every week.
Kim Liljeblad, MS, director of athletic programs for Community Running, designed a 16-week program for first time marathoners, which includes the following components.
To complete a marathon, you need both emotional and physical support. It's great to have a training partner or group to run with, especially for the long runs. You should also get used to running with physical support—ie, water, sports drinks , and foods.
"On race day you'll have access to all sorts of fluids and foods," Comer says. Because your body adapts to training, you don't want to do anything different on race day than you do during your training. So get used to taking in water and fluids with electrolytes, especially during your long training runs. Come race day, make sure you drink early and drink often—running 26.2 miles uses a lot of fluids. Comer warns runners that drinking water alone won't cut it—you need to replace electrolytes to adequately hydrate your cells and stave off dehydration.
Not all marathons are created equal. The first time you attempt 26.2 miles, you don't want to run ten miles straight uphill or contend with sub-freezing temperatures. Choose an "easy" marathon—relatively flat, friendly, and temperate. It won't actually be easy, but you can help yourself by choosing a race that doesn't require running in a parka or climbing 10,000-foot peaks.
Great first-time races include:
RESOURCES:
Community Running
http://www.communityrunning.org
Road Runners Club of America
http://www.rrca.org
CANADIAN RESOURCES:
Canadian Association of Family Physicians
http://www.cfpc.ca/
Canadian Public Health
Health Unit
http://www.phac-aspc.gc.ca/pau-uap/fitness/
Last reviewed January 2009 by Robert Leach, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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