Marathon and Half-Marathon Read online

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  • Marathon training will require an incredible amount of time on your feet. For beginners, the training is significantly more demanding than preparing for a 5- or 10-kilometer event. The time spent on your feet requires a shoe that can meet the demands placed on all parts of your feet, so take your time in finding a pair of shoes that work for you, and remember to replace the old ones once the cushion and support no longer feel like what you need.

  Toenails

  Trauma to the toenails comes on quickly, often without warning, and then it’s too late. It results in pain, eventual loss of nails, and sometimes infection. There are occasions when the nail goes black even when there is lots of shoe length, and the nail never seems to be anywhere near the end of the shoe. This commonly happens to the four smaller toes and can be a real mystery. If the toe is clawed somewhat, it makes the nail push down into the inside of the shoe. Over short distances it may be nothing, or it may create a small blister at the end of the affected toe. Over a long distance, the nail is traumatized to the point where it creates a bleed under the nail, or “black toe.” Toes that overlap can be problematic as well, creating blisters or even cuts if the nails are not kept short enough.

  RUNNER PROFILE

  Nicole

  Nicole, an active 30-year-old who ran a few times a week, always knew that one day she would run a marathon. For her, the marathon epitomized running. When she learned the London Marathon had selected her employer, Outward Bound, as the 2002 official charity for the race in London, England, she saw this as the perfect time to reach for her running goal while raising some much-needed funds for Outward Bound. Nicole is one of the many dedicated employees of Outward Bound, a non-profit organization that teaches life and survival skills to participants of all ages.

  Over the years, the London Marathon has established itself as a premium fundraising event, selecting a different charity each year. Tens of thousands of marathoners take up the challenge to raise money for a charity that’s near to their hearts. In 1998, for example, approximately 75 percent of participants in the race also raised money for the official charity.

  In preparation, Nicole developed her own running program and took a relatively casual approach to preparing for the 26.2-mile event. Her relaxed attitude was the result of her busy work schedule and her manageable fundraising goal for the event. On race day, Nicole’s husband and friends were along the course to cheer her to the finish. She found the first 20 miles to be pretty painless, but, like many marathoners, she struggled during the last 6 miles. Nicole felt pretty beaten up by the end, but she was able to celebrate her numerous achievements: running the entire course, finishing in her 4:30 goal time, and raising over £1,000 for Outward Bound.

  At the finish of the marathon, Nicole swore she would never run another. Now that a few years have passed, she’s beginning to consider another marathon, but this time she plans to follow a more detailed training program, with the goal of breaking 4 hours.

  Shoes to suit your feet

  • “Pronation” is the flattening of your foot’s arch during weight-bearing activity such as running. The foot naturally rolls inward. It is normal to have some pronation in order for your foot to absorb shock. However, excessive pronation will put stress on your foot, as well as on other parts of your body.

  • “Supination” is the opposite of pronation. It occurs when the arch does not flatten out enough during weight-bearing activity. It’s less common for your foot to supinate than to pronate. If you do supinate, you will tend to walk on the outside edges of your feet.

  • The “normal” foot requires a stability shoe, with moderate control features and a semi-curved inner sole.

  • The “flat” foot needs a motion-control or stability shoe, with a firm midsole and a straight or semi-curved inner sole.

  • The high-arched foot is best in a cushioned shoe with good flexibility. Avoid motion-control shoes with a curved inner sole.

  Clothing

  In the past 10 years there have been tremendous improvements in running and exercise clothing. Today, technical athletic clothing is primarily made of synthetic fibers, and you can find lightweight running shirts, sport bras, shorts, and tights made from multiple layers of nylon- and polyester-based materials. Phil Moore says, “The weaves and textures of these fabrics are designed to wick moisture away from the skin, rather than absorbing it into the garment itself. Cotton, on the other hand, can absorb up to seven times its weight in water, resulting in clothing that is colder in winter, warmer in summer, and very heavy when wet.”

  Consider the weather

  If you’re lucky enough to live in a climate that’s neither too hot nor too cold, you should avoid overdressing. Your body will heat up when you run, and a jacket that’s cozy when you start out will feel suffocating when you reach running temperature. When you overheat, you tend to lose a lot of body fluid through sweat, thereby dehydrating yourself. When you begin your run, you should feel a little chilly and a need to get moving.

  RUNNER PROFILE

  Bill

  Bill, 27, is a policy analyst for a left-wing think tank. He had been running since high school and usually managed to run three or four times per week. When he was relocated to a new city and promoted to a more demanding position within his organization, he gradually started to skip his regular runs. Between looking for a new apartment, attending dinner meetings, and being unfamiliar with the neighborhood, he seemed to have more excuses than reasons to run.

  After several months of minimal exercise, Bill realized he no longer felt like himself— he had less energy, and he missed the feelings associated with running. It was at this point that he decided to join a running group: it would be a good way to meet new people, explore his new surroundings, and get motivated. The only running group available at his local community center was a half-marathon clinic. Bill had never contemplated training for a distance event, because he was certain he would not enjoy the long runs, let alone the actual race. But he was starting to feel a little desperate for some running partners and a means to motivate him to get moving. The following Sunday, he joined 20 other intermediate runners for a 70-minute trail outing at the local college.

  After his first session, he was surprised at how quickly the time passed. Between the changing terrain of the trails and the constant chatter of the group, the run was more enjoyable than he had thought possible. He continued with his weekly long runs with the group, and he managed to get out for two or three lunch-hour runs during the week. In the months leading up to the half marathon, Bill began to look forward to the long run more and more. He found the pace relaxing, and he liked the feelings of satisfaction and elation at the end of each of these runs. On race day, he ran most of the distance with a couple of his new training companions. Bill was more excited than he had anticipated at completing his race goal, and he was equally happy to have met new friends and discovered his passion for long runs.

  Within the first 5 to 10 minutes of warming up, you’ll find you’re dressed appropriately. It’s a good idea to layer clothes so that you can adjust the layers to suit weather conditions.

  Sport bras

  Female runners will probably want to consider a sport bra, as physical activity causes the breasts to bounce. The breast is supported by a fragile structure of skin and ligaments that can be stretched by bouncing, leading to breast sag. Most everyday bras will not stop this bouncing. Enter the sport bra.

  The importance of a good-fitting sport bra cannot be overstated. There are numerous types on the market, which can be confusing. Before you purchase one for your marathon training, here are a few things to consider:

  Tips from an elite athlete: Stay warm in winter

  Three-time Olympic rower Derek Porter uses running and skate skiing as a means to stay fit. In order to keep warm and dry during the winter months, he makes sure that his first layer of clothing is made from a technical fabric that will draw moisture away from his skin. He cautions runners to avoid cottons, as they tend to
absorb moisture, leaving you damp and chilly.

  Quick-drying clothing

  Cotton is a great natural fabric that is good for casual clothing and bedsheets, but these days, with all the advancements in “breathable” fabrics, cotton has no place in your marathon wardrobe! If you’re tempted to pull on your favorite cotton T-shirt from college before heading out the door for a long marathon-training run, just remember that cotton can absorb up to seven times its weight in water, and, when damp, can cause chafing and lead to blisters and abrasions. As well, clammy items against your skin will make you cold in the winter.

  When choosing your running gear, the most important clothing consideration is to ensure that the layer closest to your skin is nylon- or polyester-based moisture-wicking material. There are numerous great brands on the market; try a few, and pick one that fits you and your pocketbook.

  Tips from an elite athlete: Keep odors away

  As a two-time Olympic triathlete, Jill Savege seems to always be changing from one sport to the next, which means she needs to use a lot of different gear. To keep her clothes smelling fresh, she washes her quick-drying fabrics regularly. “The material is great, but it is highly prone to capturing body oils and making you unpopular in close quarters. And avoid drying your running clothes next to extreme heat, like hot dryers, radiators, and campfires.”

  • If you are large breasted, you will probably need to wear a bra that is the same size as your regular bra, rather than a “bra top,” which is worn as a bra and an outer garment at the same time.

  • The true supportive sport bra is usually an undergarment, which is sold by chest and cup size. Material is patterned to support in certain areas and is designed to wick away moisture.

  • The elasticized lower portions of the bra, or the underwire area, need to be comfortable. Lubricating the area may create more problems than it solves, if the gel absorbs into the garment.

  • Duct tape on the skin is a terrific anti-chafing device for all areas of the body. It is particularly good because it doesn’t lose its stickiness when introduced to moisture.

  • The shoulder straps are another common area of concern, as they can cut into the skin and/or chafe. Some bras have padded straps, or padding can be added if the bra of choice has only thin straps.

  3

  What’s Involved?

  THE BASIS OF THE TRAINING PROGRAMS IN THIS BOOK IS to build a strong foundation of walk/running. Nothing fancy; just back-to-back weeks of progressive training and a slow increase in running time that will improve your endurance and gradually develop the mental and physical strength required to complete the 13.1- or 26.2-mile (21- or 42-kilometer) course.

  What most beginners may not understand is that training for a distance event like the marathon is a process of stress and rest. The programs here have you completing two short-to-medium-length sessions and one long session per week. Most sport medicine practitioners suggest that beginning marathoners should not walk/run every day and should avoid back-to-back training days. Allowing yourself one recovery day after each session increases the likelihood that you will be rested and ready for your next run, and in turn this decreases your chances of injury and overtraining.

  Dealing with the Physical and Psychological Demands

  Physical demands

  There is no doubt that distance running is a physically demanding sport. Even the lean and fit need time to adapt to and recover from the miles of running. For the average person, or for those of you carrying some extra weight, a gradual training schedule that incorporates flexibility as well as rest and recovery days is essential.

  This book does not, in any way, support the theory of “no pain, no gain.” But it is important for you to understand that some level of fatigue, stiffness, and soreness is unavoidable when you begin running. As you can tell by reviewing the training program, progressing at a slow rate helps to minimize the aftereffects of running. A gradual approach also minimizes the risk of injury and burnout. The goal is to gradually and safely improve your aerobic cardiovascular fitness as well as the efficiency of your heart and lungs. The training guidelines suggested are by no means rigid. Rather, they are intended to be flexible and adaptable for the individual. We do, however, strongly encourage a graduated approach to training and discourage jumping ahead and cutting your training short of the suggested program. As we will discuss in chapter 4, if you cut your program short, you are preparing yourself for failure. You may be cheating yourself by drastically increasing the risk of injury or simply increasing the likelihood that you will fall short of your goal.

  One of the biggest risks for new runners is doing too much, too soon, and too intensely. The result is stiffness and soreness. In the early stages of your program, and possibly after some of the longer runs, you will experience some degree of muscle and joint soreness. As you get used to running, your strength and stamina will improve, and you will more easily cope with the jarring that accompanies running. As discussed, good-quality running shoes are essential to minimizing muscle and joint soreness, as is your choice of terrain. Harder surfaces such as roads, pavement, and sidewalks will likely lead to sore legs. Grass and dirt trails are softer and therefore more forgiving on the legs and muscles. As for hills: running downhill is extremely jarring on the legs. For beginning runners, it’s probably best to run on flat surfaces whenever possible, and when you do have to go downhill, try to back off a bit and run extra slowly to look after your legs.

  Mental and psychological demands

  The mental benefits of a regular running program are immense. Some of these include confidence building, stress relief, and an overall attitude boost. And running can help train the mind as much as it can train the body. It provides an avenue to overcome the obstacles that running brings, and it is a great way to learn and to improve focus and determination. However, the mental and psychological rewards that come with distance running are hard earned. It takes time, energy, and a great deal of patience.

  As chapter 6 outlines in detail, training for a marathon has significant psychological demands. In fact, many marathoners consider the mental side as demanding as the physical requirements. Distance running is an activity that requires discipline and willpower. Especially in the initial stages of your training, it can be difficult to overcome the feeling of discomfort. Discomfort—how much and how you handle it—varies from one individual to the next. Although there are countless benefits to becoming fitter and more active, it is important to understand that a marathon or half-marathon goal requires considerable mental, emotional, and psychological commitment. Turn to chapter 6 to learn more about the psychological aspect of distance running. Athletes experience highs and lows in meeting specific time or distance goals and suffering through injury or fatigue; the brain can also experience the lows of cold weather, injury, and fatigue as well as euphoria after climbing a steep hill.

  Pros and Cons of Shorter Running Programs

  Not every marathon or half-marathon training program is the same. Programs can vary in duration, the number of weekly training days, the recommended distance, and the suggested training pace.

  At first glance, it may seem that, for example, a 13-week program would achieve the same outcome as a 26-week program but take you half the time. However, the shorter program may be just that: shorter. It takes a significant amount of time to gradually build the strength and endurance needed to complete a marathon in a safe and healthy manner. There is a stark contrast between hobbling across the finish line or never making it to the start because you’re plagued by injuries, and a euphoric finish with minimal soreness and fatigue.

  Sport medicine physician Dr. Jack Taunton, of the University of British Columbia’s Allan McGavin Sport Medicine Centre in Vancouver, recommends that people run regularly for at least a year before training for a half or full marathon. He does recognize that an increasing number of athletes use the half or full marathon as motivation to start a regular exercise program. Understanding that this is a growing phe
nomenon, we have created a gradual and progressive walk/run program to get you off the couch and to the finish line in 26 weeks. The programs included in this book were designed by our panel of sport medicine practitioners, program experts, and distance-running experts to assist you in meeting your distance-running goals.

  Planning Your Schedule

  Exercise is like most things in life: it needs to be considered a priority in order for it to get done. If running is new to you, one of the first things you need to do is to make it part of your routine. Review your weekly schedule and decide the best times available in your week for you to run. It’s important to consider the other commitments that take up your time, such as family, work, sleep, travel, and other activities. Once you have a good idea of your schedule, figure out where you can set times during the week to train. But it’s important to be realistic. For example, early morning workouts are great for some, but if you have difficulty functioning in the morning, a lunchtime run might be more sensible. It’s not important when you do your runs, just that you set aside the time and make it a priority. By writing these times into your calendar, just as you would a work commitment, you have a much greater chance of sticking to your plans.

  Tips from an elite athlete: Logbook will help motivate you

  Robin Beynon is an elite distance runner who has clocked a sub-32-minute 10 kilometers (6.2 miles). He is a big believer in keeping a training log or journal to stay motivated and on track with his distance-running goals. “If, for example, you’re having a tough time getting up off the couch, try picking up your training log and flipping through the pages summarizing all your hard work. Then look at the next blank page—the one that can’t be filled in until after that day’s training session. Most of the time, this will be enough to get you lacing up your shoes.”