Training for the Marathon
Fall is finally here and it's time to start training for the marathon. Millions of people do this every year on a regular basis – it's tradition at its finest; what could be better than get up at 5:00 AM on your day off to join your running buds to hammer the pavement until it hurts to get back into the car?
Dietary Considerations - Fueling Up
Carbo-loading is a time honored tradition is the distance running world. Consuming processed carbs is fine right after a training run and during the race. But for regular meals, consider adhering to the South Beach diet, with plenty of protein and whole grain carbs. Before any race, consult the glycemic index for foods that sustain energy over the long haul.
Find a Marathon Training Group
Is this your first marathon? If so, and you're unclear where to start, the best bet is to find a local running club and join their group for weekend long runs. Some runners do this for charity and don't mind soliciting pledges. See Team in Training. These are great folks and will guide novice marathoners to the first (of many) successful marathons.
Local running clubs are important for mental support. Those shorter runs are not so challenging from a psychological point of view but when the weekly long runs get beyond twelve miles it's easier for the runner to cut himself or herself some slack. Walking too often becomes tempting.
A Basic Marathon Training Program
A basic marathon training program involves several components which will be explained in the following sections. One important thing rule is to run at least five days each week. That leaves two days off. Make one a rest day, no exercise at all. The body needs time off for its maintenance. The second non-running day is for cross-training. Biking, swimming, weight training, yoga, it doesn't matter as long as it's enjoyable. Switching things up is also good for losing weight, if that's one of your goals.
Marathon Training Activity: Hillwork
Hillwork is a marathon training activity that strengthens the legs and builds stamina. It should be done one day a week. In locales that are very flat, runners usually seek out overpasses, bridges, or treadmills. If the target marathon is a hilly course such as Austin Marathon, hillwork workouts are critical.
Run uphill at a consistent pace and downhill easy to save those knees. One effective workout is to pick a long hill, run up hard for fifty paces, turn around and run down for twenty five paces. Repeat until the peak is reached and do it again.
Marathon Training Activity: Speedwork
Speedwork, or interval training, is best done on a track. This allows the runner to know the precise distance. Is this important? Yes, because it allows the runner to develop a sense of pace. The shorter the interval, the faster the pace. The idea is to huff and puff while maintaining the same pace throughout the interval.
Generally, the intervals are in meters or yards in distances of 50, 100, 200, 400, and mile repeats. Mix and match, with a short jog between intervals.
Marathon Training Activity: the Long Run
The long run is the keystone of marathon training. Run a very easy pace. The idea is just to train the body to stay in motion for a long, long time and distance. Try to stay on gravel, trails, or asphalt – anything but concrete. Stay hydrated and pack some energy gels. A water bottle belt is a great investment.
Starting with a base of a twelve mile long run, add 10% distance every other week. On the between weeks, run a ten miler.
Marathon Training Activity: Those Two Extra days
These are for easy runs. The distance? Figure it this way; calculate the total weekly mileage and add 10%. Make these two runs add up to the difference between weekly totals.
Remember that the marathon is not just an accomplishment, it's fun! And next year, try an ultramarathon!
Kelly Smith - Kelly has over 30 years experience as a journeyman carpenter and 20 as a freelance writer and photographer.
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