Build Mileage Gradually

Whether you are a beginning runner or a beginning marathoner, build mileage gradually when training for a marathon to let your body adapt to running longer distances. If you are new to running and you want to train for a marathon, give yourself several months of training time so you can build mileage and endurance. Don’t increase your weekly mileage by more than 10 percent per week and you’ll reduce your risk of overuse injuries.

Runner’s World magazine, either in print or online at runnersworld.com, is a great resource that includes detailed suggestions for beginning runners. Some of these plans include timed periods of walking during long training runs, and some beginning marathoners find that a combination of walking and running a useful way to build strength and confidence as they cover longer distances, especially those who are new to running, not just to marathoning. Some runners, both beginning and experienced, follow a walk-run plan to complete the marathon, but even beginners can run the entire distance successfully if you give yourself time to build mileage and if you cross train to build strength and endurance.

Stay Motivated By Enjoying The Journey

Some beginning marathoners are motivated by a cause and they are running and raising money for a charity. Others simply see it as a personal challenge. Regardless of your reason for running a marathon, staying motivated during long runs can be hard, especially if its cold, or raining, or if you have had a long week.



If you like to listen to music, bring your favorite tunes, with you, but please don’t tune out your surroundings; you still need to watch for traffic or other hazards when running. Running with a group or even one training partner also boosts motivation, and talking to fellow runners helps the miles go by remarkably quickly. Or, use the time to clear your head and review issues from your work or personal life and think about pleasant events to come, such as your non-running weekend plans or your next vacation. Remind yourself (as often as necessary) that you will enjoy the experience and look forward to the accomplishment of completing a marathon.

Choose Asphalt Over Cement

Many beginning runners think that running on a cement sidewalk is no different from running on an asphalt road. Not so. Asphalt has some “give,” while cement has none. If you regularly run on cement sidewalks, you may find that your feet or lower legs start to hurt as you increase your mileage. Try to run in neighborhoods or on side roads where you can run on the street rather than the sidewalk, and seek out asphalt paths wherever possible. When you run on any road or street, be sure to run on the left, facing traffic, and stay on or near the shoulder of the road.

Listen To Your Body, Learn Your Pace

As you start running longer distances to train for a marathon, pay attention to your muscles, your feet, and how your body responds in different temperatures, and after different distances. When you increase your mileage, decrease your pace so you can run the entire distance at approximately the same speed. If you are used to sprinting for 3 miles for a workout, you will need to moderate your pace as you adjust to a longer distance. Your easy runs should be easy enough for you to carry on a conversation with your fellow runners. Not only does a “conversational pace” ensure that you aren’t going too fast, it makes the run more fun.

Check Out Your Local Running Club

If you are new to marathons, you may find it helpful to run longer distances with one or two friends or with a larger group for safety as well as for socializing. Seek out running clubs in your area to find company for your weekly long runs. Not only do some of these groups arrange to place water in strategic locations, but they will know where you can safely run 15-20 miles.

If you prefer to run by yourself, use the local club as a resource to help you plot a route for a long run if you aren’t sure where to go. Also, many local running clubs can recommend local sports medicine professionals, such as podiatrists and chiropractors, who are sympathetic to runners.

If You Hurt, Get Help

It almost goes without saying, but if you experience any type of pain beyond the next-day soreness of a tough workout, if any muscles are visibly bruised, swollen, or warm, or if something just doesn’t feel right, visit a sports medicine professional.

Experienced runners know that it is better to catch an injury early, identify the cause, and solve the problem then to keep running with chronic pain. There’s no point in being stubborn and allowing something to get worse and sidetrack your training. The majority of running injuries are easy to correct and you can prevent them from recurring. Don’t be afraid to go to a podiatrist, orthopedist, or other sports medicine professional. The right person will not say, “Just stop running.” He or she will help you keep running, or modify your workouts until you heal.

• If your feet are bothering you, start with a podiatrist. Ask runners you know or check with a local running store or club to find someone who treats runners.
• If your knees, hips, or back are the problem, try an orthopedist or a sports medicine specialist.
• Some people have great success with chiropractors for help in managing minor knee, hip, and foot problems. Make sure you get a recommendation from a friend or colleague, fellow runner, or another sports medicine professional.

Post-Marathon: Let Yourself Recover

It takes your body a few weeks to recover from a marathon, especially for beginners. Even though you feel great, resist the temptation to sign up for that other marathon in town three weeks later. You can get away with this once you have had some experience with marathons and your body is used to the stress, but it is always a risk because you are still recovering. Even if you didn’t run hard or fast, be sure to respect the marathon distance, because your body will respond with an overuse injury if you don’t allow time to rest. But rest doesn’t mean that you have to sit and do nothing (although that’s fine, too). Walking is a great post-marathon activity, as is easy running, biking, and yoga. I’m not saying don’t run, but give yourself at least few weeks off from weekly long runs if you want to train for another marathon.

 

 

 

 

The Running Experience

If you haven't run seriously before, you probably don't know exactly what to expect from your running. There will be new experiences, and the person in those jogging shoes is going to change.
• Early on, you'll probably run out of breath during your runs. Don't worry; it's normal. And it will get better.
• You may also experience “side-stitches” and muscle soreness. This, too, is normal, and will also disappear as your body becomes accustomed to its new routine.
• You'll probably get thinner – even if you don't lose much weight. Muscle is denser than fat. As they lose fat and build lean muscle mass, some new runners experience relatively little weight loss. But it's likely you'll need to buy smaller clothes.
• You'll probably feel happier, too. Vigorous exercise like running releases endorphins into your body, producing the “runner's high.”
• You're likely to get sick less often. A fit body means a fit immune system.

Running Habits to Adopt and Avoid

Okay, you've got your jogging shoes and a simple outfit you're comfortable running in. While it may not have occurred to you before, running is actually a complex activity. Whether or not you stick with your new activity may depend on the habits you do or don't pick up in your first few weeks. Here's quick list to help make your running experience more enjoyable:
• DO start slowly. Your training pace should allow you to carry on a conversation while you're moving. If you can't talk and run at the same time, slow down.
• DO set goals. Select a short race to run within a few months. Fit it into your overall annual running plan. Occasional races help give greater meaning to your goals.
• DO celebrate milestones. Reward yourself for accomplishments such as your first five-mile run, completing your first 100 miles, etc. Even a small reward – like a favorite candy bar – can keep your motivation alive.
• DON'T beat yourself up if you miss a day. It's just one day. Take a 12-step approach, and run one day at a time.
• DON'T push yourself too hard. Expecting too much too soon sets you up for failure. Set realistic goals, and adjust them for when life intrudes on your activity.
• DON'T “run through the pain.” Serious pain usually indicates a serious problem… and if that problem is structural, running will only make it worse. Anything beyond the normal soreness and stiffness associated with taking up a vigorous activity should be taken seriously.

Getting Started Running

Other than running shoes, you probably already own everything you need to get started. Slip on a t-shirt, a pair of loose-fitting shorts, socks and a sturdy pair of jogging shoes, and you're ready to start on a lifetime activity that not only promotes excellent health, but also does it at a bargain price.



The secret is to start slowly. Don't try to run 10 miles the first time you go out… you'll almost certainly become discouraged, and sore. For your first few weeks, choose routes that allow you to walk home from any point easily – in case you become tired or sore.



Start with a short route – allowing yourself to walk whenever you become tired – and gradually increase the distance – not more than 5% per week. If you don't overdo it early on, you're more likely to stick with your new activity “for the long run.”

Choosing the Right Running Shoe

Different running shoes are designed for different biomechanical needs, and matching a shoe to your needs can be a little intimidating at first.

That's where the “shoe finder” comes in. A running shoe finder is simply a system that helps you select a type of shoe that best fits your body's needs and your style of running. An online search will reveal many options. Shoe finders from magazines are generally the least biased. Large retailers come next – though they only list the shoes they carry. Manufacturers only list their own shoes, so their finders are of limited help.



To use the finder, enter answers to a few simple questions (sex, weight, etc.), and the finder will return (usually) several shoes of the type best suited for you. Make a note of the models the finder suggests. Try several finders, and note which shoes are recommended time and again.



Finally, visit a good running shoe dealer, and try on as many of the recommended models as possible. Jog around the store in each one that fits well, and select the model that's most comfortable.

Stretching

At one time, virtually all runners stretched vigorously before every workout. But most authorities now recommend that you warm up for five to 10 minutes before stretching. Therefore, some runners prefer to do their stretches after their running workout – and some much later.

As long as your muscles are warmed up sufficiently, it's fine to stretch before your workout. (Jogging easily for five to ten minutes should do the trick.) Just be sure you don't over-stretch, which can lead to soft tissue injuries like muscle pulls.

It's important to gently stretch the muscles you work during a run. Stretching not only increases flexibility, but also reduces the risk of injury, muscle tension and soreness. Stretch gently, and hold each stretch for at least 30 seconds. Don't “bounce,” which can also cause injury.

Set a Running Goal - and Track It

One of the easiest ways to make a habit of running is to come up with a training plan, and then write it down. It doesn't have to be fancy or tremendously ambitious. But setting a goal – and then tracking your progress daily – will provide both a roadmap and a record of your progress. The one will give you something to shoot for, the other the satisfaction of looking back on what you've accomplished. Together, they're a powerful way to build the running habit.

Set a 12-month goal – where you'd like to be in a year – but make it reasonable. Then set 12 monthly goals… keeping in mind that each month should bring you a little closer to your annual goal. Break each month down into weeks, and – finally – set daily goals for each week. Be sure to schedule in rest days every week.

Keep a notebook or calendar, and mark down your progress every day. It's not the end of the world if you miss a scheduled day, but try to stay on track overall. As you progress through the year, your mounting success will help propel you to your goal.

Running Safety 101

As with any activity, there are some risks and hazards involved with running. Most running injuries are minor, and won't interfere with your training for long. It's the other hazards that usually present the biggest challenge…
• If you run after dark or before dawn, choose a safe neighborhood. Wear reflective clothing, and – ideally – a small blinking LED to warn traffic. Always run where there are streetlights. Never run in unfamiliar territory after dark.
• If you must run on the road's shoulder, run facing traffic. Always assume that oncoming drivers can't see you.
• Run on as forgiving a surface as possible. Grass is good; concrete is bad.
• If you're running alone, make sure someone knows where you'll be and when to expect you back.
• Don't run with earphones or earbuds, unless you're on a running track or jogging path. Even then, keep the volume low enough that you can hear someone approaching on foot.
• Never, ever run on railroad tracks. Ever.