Marathon and Half-Marathon Read online

  For many, 26 weeks seems a long time to prepare to complete a race. After all, running appears simple enough—and many approach it thinking success will come easily. Although the half- and full-marathon distances can seem daunting, beginning runners all too often become hurt or injured because they don’t allow themselves an adequate amount of time to prepare, or they overtrain by working out too frequently and too intensely.

  Our panel of running experts recognizes the growing interest of beginning runners in completing a marathon or half marathon in as short a period as possible. Keeping this in mind, after consulting sport medicine practitioners and distance-running experts we created a road map for beginning runners that will take you from the couch to the finish line using the safest and most direct route possible. Our experts decided that a walk/run approach is the best way for beginning marathoners to train for and complete both the half-and full-marathon events. The training schedules in this book start off slowly to help build strength, stamina, and confidence. Your focus over the next 26 weeks will be to improve your overall health and fitness while remaining injury free.

  If you’ve ever watched a half- or full-marathon race, I’m sure you’ve seen people hobble across the finish line looking as if the last mile was more of a death march than a euphoric experience. It is our firm belief that finishing a distance race is one thing but finishing with some degree of grace is another. Hence, the philosophy behind this book is to live to run another day. Our goal is to have you not only make it to the finish line but also, in the weeks and months following, continue to reap the rewards of an active lifestyle.

  Choosing between the Half and Full Marathon

  Time—and time again. This is a key element separating the demands of the full and the half marathon. It takes almost twice as long to complete and recover from a marathon as it does from the half marathon. The following questions should help you decide your best running goal at this time:

  • How long have you been maintaining a regular running routine?

  • How much time do you have to commit to your exercise program?

  • Does the time you have available for your next exercise endeavor match the demands that characterize the half or full marathon?

  • Have you been injury free for the past few months?

  • Have you enjoyed your recent running program enough to continue to increase the distance and intensity?

  • Are you mentally and physically prepared to train for significantly longer periods of time?

  • Do you have the commitment of family support?

  • Do you realize there will be a “tired” factor that will take its toll? You will probably need to be in bed earlier, and you will have less energy for other physical activities and less free time.

  • Are you bored with running? Do you feel the need to try another athletic activity?

  The half marathon

  It is true that the marathon is a huge undertaking, but this is not to say that training for and completing a half marathon is an easy task. It isn’t. It is a significant achievement in and of itself.

  In recent years the half marathon has become increasingly popular. According to Running USA, in 2002 over half a million runners completed a half marathon, which is over 200,000 more participants than in 1987. The number of half marathons has also drastically increased. Many of the large marathons are now adding a half marathon to attract participants. As Allan Steinfeld, president and CEO of the New York Road Runners Association, points out, “The distance really makes sense... For some runners the half is an end point, something they peak for, and for anyone training to run a marathon, it’s a perfect endurance test.”

  Why a growing number of runners view the half marathon as the perfect distance

  • It is less physically demanding than the marathon.

  • Recovery time is shorter.

  • Time demands are more realistic.

  • Risk of injury is lower.

  • It’s a great way to explore the challenges of distance running.

  • It builds confidence before an attempt at the full marathon.

  • It’s mentally less taxing.

  • It’s a great way to increase your fitness level.

  How to tell if you’re ready for a marathon

  Check your physical history before you decide whether a half or full marathon is for you:

  • Ask yourself what your body has been through in the past. Have you, for example, been in a car accident, or been pregnant? Depending on your history, you may need to customize your stretching and strengthening program to accommodate your specific needs. For some stretching exercises, see appendix A.

  • If you’ve been sedentary for a long period, it may take you longer to reach the start line. It’s important to go at your own pace and trust your instincts. You may need to build extra weeks of training into the 26-week program outlined in this book.

  • Once you start running, closely monitor the little aches and pains and seek expert advice on the best form of treatment, whether it be rest or extra strength and stretching exercises.

  After considering these points, you may decide that training for a half or full marathon isn’t for you, at least not right now. This might be the case if you are carrying a significant amount of extra weight, for example; you may find it is better to lose some weight and set short-term goals for yourself. Completing a 5- or 10-kilometer event in a few months’ time might be more realistic, and you can keep the marathon as a more long-term goal you can build toward.

  Are you physically able to walk/run long distances?

  One way to decide whether you need medical supervision is to take a physical readiness test. The Canadian Society for Exercise Physiology has developed a good one, called the Physical Activity Readiness Questionnaire, or PAR-Q for short (see appendix B). If you complete the questionnaire without answering yes to any of the questions—and it’s in your best interest to answer honestly—then you can probably start an exercise program without fear of hurting yourself. If, however, you answer yes to one or more of these questions, you should talk to your doctor before proceeding. If you want a more accurate assessment of your physical condition, ask your doctor to do a Physical Activity Readiness Medical Examination (PARmed-X).

  Training to walk/run a distance event

  Walk/running is a relatively new approach to distance training and racing that has inspired huge numbers of beginning runners to train for and complete distance events. From the beginning of time, animals and humans have combined walking and running. However, Olympic athlete, running teacher, and writer Jeff Galloway is responsible for creating some of the first training programs that incorporate the two activities. The theory is that by interspersing walk breaks throughout a run, beginners can gradually build endurance and strength to complete longer distances. Also, breaking runs into shorter segments with walk breaks makes the process appear less daunting.

  Deciding Whether Age Is a Factor

  It is unrealistic to make general rules and guidelines concerning the safe and acceptable distances that children and the aging population should run. Children grow and mature at different rates. Similarly, the aging process varies from one individual to the next.

  How young is too young to train for a distance event?

  Pediatrician Dr. Trent Smith of Kamloops, British Columbia, says there is very little scientific literature on which to base his recommendations. He also says that making age-based comments or assumptions for the teen population is fraught with difficulty. “For example, 14-year-olds vary—not all are at the same level of skeletal maturity. It is the skeletal age that primarily determines the type and likelihood of injury if one were to occur.”

  From a cardiovascular standpoint he is less concerned. In general, the hearts and lungs of children and youth are easily able to adapt to the stresses of jogging or running. Although they also need time to train, these systems rarely are limiting factors. However, Dr. Smith points out that young children t
end to be more sprint oriented than youth and adults, and they tend to prefer short, sharp bursts of activity.

  Dr. Smith suggests that though it might be okay for a sedentary adult to train to walk/run a marathon in 6 months, that is too short a time frame for any sedentary teen. This is especially the case if the teen is overweight, as that “further increases the risk of developing a lower-extremity overuse injury.” Instead, Dr. Smith suggests a 3-month program to walk a 10-kilometer or run a 5-kilometer event. If a half or full marathon is still the goal, sedentary teens should give themselves at least a year of regular training.

  The time frames suggested may seem a little conservative, but it’s important to remember that safety depends on the skeletal maturity of the teen and on whether there are any underlying orthopedic abnormalities (weight related or not). Dr. Smith suggests that for overweight teens, getting them active every day is a great start toward improved health and fitness. Once this happens, let teens set their next fitness goals; whether it’s a half marathon or learning how to snowboard, the aim should be to have fun and enjoy the many benefits of an active lifestyle.

  Pediatrician Dr. Trent Smith’s tips about teens want to run

  • Make sure your teen has shoes that fit properly, provide good support, and have proper cushioning.

  • Have a physician or a sport medicine doctor evaluate overweight kids for orthopedic problems.

  • Let the child/teen decide on the sport or running event he or she wants to try. Encourage and support, don’t force.

  • Incorporate a mix of training surfaces. Trail running and turf running should be encouraged.

  • Cross training can be invaluable, particularly for kids, as it keeps exercise fun and new.

  As for the extremely active teens who express interest in training for a half or full marathon, the fear for this group is burnout. If that happens, the American Academy of Pediatrics suggests the future adoption of a healthy, active lifestyle will be compromised. The same argument is made in many other sports. There is a risk of future disregard for the benefits of sport in some children who are pushed to be highly competitive at an early age.

  How old is too old to begin distance running?

  The 60-year-old master runner may be in better shape than the 18-year-old couch potato. But when it comes to physical changes, time does affect the human body. Beyond 30 years of age, adults start to lose muscle mass; after age 40, bone mass decreases. As well, tendons and ligaments, which connect muscle to bone and hold joints together, decrease in elasticity and therefore tear more easily. These are just some of the changes that affect the aging population’s ability to enjoy sports. However, if you’re over 40 and think you’re too old to consider training for a distance event, please think again.

  As most of us know by now, the health benefits associated with running are far reaching. Not only is running great for our physical health, it also does wonders for our mental health. In other words: running keeps us young both physically and mentally.

  Dr. Bryan Barootes, a sport medicine physician based in Louisiana, says the benefits of distance running or any regular exercise program for beginners over the age of 50 is immense. There is a reduction of health risk factors such as cardiovascular disease, stroke, hypertension, diabetes, cancer (breast and colon), and mental illness. There is improvement in respiratory function, bone strength, muscle balance/strength, energy/psychological well-being, weight reduction, and overall quality of life. As Dr. Barootes says, “It’s the cheapest prescription available!”

  “All of these [benefits] increase with increased activity, but there is a bell curve effect—too much may increase some risk factors. It is like the ancient Greek philosophy—‘Nothing in excess’,” adds Dr. Barootes.

  Tips for aging runners

  Dr. Barootes recommends that beginning runners over 50 years of age should watch out for the following:

  • The American College of Sport Medicine recommends fitness testing for those over the age of 45, or for those who are at risk for cardiovascular disease who have not been previously active and are undertaking a moderate to intense regime.

  • It’s important for these participants to follow the gradual walk/run approach outlined in this book. Some individuals may need to go more slowly.

  • If you have cardiovascular disease or other problems, such as diabetes, it is important to first receive clearance from your MD.

  • Running does not cause arthritis, as so many believe. But it does put those with “abnormal” joints or pre-existing problems at greater risk of accelerating their challenges. Again, it’s important to discuss your fitness plans with your physician prior to commencing an intense program.

  • Older individuals may be more sensitive to advances in the training plan and need to “listen” to their bodies and respond accordingly. This group is most susceptible to overuse problems, particularly if they have pre-existing biomechanical problems.

  • Stretching and strength training should be included in your fitness program. Cross training activities such as non-weight-bearing activities are a great way to improve strength and reduce the risk of injury and fatigue often associated with the high-impact sport of running.

  Age will continue to be a debated factor in distance running, but it’s important to remember that many elite marathoners don’t run their first marathon until their late 20s or even early 30s. Even if you are not an elite athlete and don’t want to race, the more time you train before running this distance, the more ready your body will be to handle this type of stress. If you are over the age of 30 and have had limited exposure to running and fitness, you need to check with your health care provider to ensure training for a half or full marathon is a safe and healthy goal.

  Choosing Your Marathon Equipment

  Most people can get away with wearing their favorite T-shirt, some cotton shorts, and an old pair of runners for a 10-kilometer run or an evening walk around the neighborhood. But a marathon is a different story. Shoes that provide good support and cushioning, as well as quick-drying and free-moving clothing that fits well and works with the environment, are key ingredients for successful preparation for the marathon itself. A marathoner’s shoes and clothing can define his or her training experience as something fraught with misery and pain or full of fun and bliss.

  What you wear should be primarily a function of weather and comfort. The following few pages attempt to answer the most common running-gear questions specific to marathoners.

  Running shoes

  Footwear has come a long way in the past 20 years, and today’s modern shoes can not only help counter various foot flaws but also absorb a lot of shock.

  When you run, each foot strikes the ground somewhere between 800 and 1,200 times per mile (500 and 750 times per kilometer). According to Phil Moore, owner of LadySport in Vancouver, B.C., “In the beginning, you will be coming down on your feet with one and one-half to two times your body weight, but when you get faster the impact can increase to four times your body weight. For that reason alone, your footwear needs increased cushioning throughout, particularly in the heel.” It also has to provide good support for the foot and arch. Women should remember that they generally have narrower feet than men and might have trouble fitting securely into shoes designed for men. Every good running-shoe company now offers separate styles for men and women. As well, many offer shoes in various widths.

  The foot and gait

  Foot mechanics are broken down into three major categories:

  1. The cavus-rigid (high-arched) supinator

  2. The “normal” foot

  3. The excessive pronator

  Find a running-shoe store in your neighborhood. Good shoe retailers can suggest the various gear options to best meet your needs. They can help you find shoes that fit your profile and actually do what they are designed to do; just because a shoe is profiled for certain mechanics does not mean it will deliver those when it comes to your foot. A keen, educated, and experienced eye
goes a long way to help you make a sound choice when it comes to your runners.

  Foot numbness

  Shoes that are too narrow (too tight) can cause numbness in the foot. Here are some ways to avoid this:

  • Don’t choose shoes that are too narrow, and don’t lace them up too tightly over the instep to support the midfoot or to reduce heel slippage.

  • Bear in mind that enough shoe width for a 40-minute run may cause numbness over a 3-hour period.

  • Tie your shoes to give you sufficient tightness for support, especially if you are an excessive pronator, but not so snugly that you lose feeling in your toes.

  Toes

  Your toes will take some abuse from the long distances, and this may result in a variety of ailments. Shoes that are too short can cause black or bruised toes. A shoe that was of suitable length for a 10-kilometer run will likely be too short for a marathon or even a half marathon. Feet tend to swell over distance and time. If the foot does not have at least a thumb’s width of space between the longest toe and the end of the shoe, it is likely that the big toe and often the second toe will suffer some trauma. Shoe measurement should be taken while standing with full weight on the foot being measured.

  Tips for selecting shoes

  • When you find a shoe that works for you, don’t switch just because you’re curious. New isn’t necessarily better—by sticking to the same brand and model, you minimize the chances of blisters, heels slipping, and other problems common to ill-fitting runners.

  • If you’re unsure whether it’s time to buy a new pair of runners, take your shoes into your local running store and put on one old shoe and one new shoe. If the foot with the old one feels as if you have a flat tire, it’s likely time to get new shoes. If it still feels okay, and there isn’t a noticeable difference between your two feet, your old shoes still have some miles left.