SO YOU WANT TO RUN A MARATHON?

By Captain Fitness - Ron Moore

Appeared in the Arizona Republic and azcentral.com

At 6 feet tall and 225 pound I look more like a football player than a marathon man.  I have still managed to run and complete 3 full marathons, 6 half marathons and 3 triathlons.  I have been running for 12 years and have been a fitness professional in Phoenix for more than 20 years.  As a personal trainer that runs I have a unique prospective on marathon training.  I have found that a strong fitness foundation or base will make running just another activity your body takes on.  Your fitness foundation should focus on strength training and conditioning.  Resistance training will give your body the strength it needs in the late portion of long runs and protect your joints and connective tissue.  Cycling, kickboxing, stadium stairs, swimming and other cross training will get your body in condition and add variety to your marathon-training program.

The experience of running a marathon starts with the training process.  Ask yourself this question before you decide to start training for a marathon.

Do I have time to train consistently?

Training for a marathon can take 12 hours or more per week.  Short runs, long runs, cross training, stretching, and strength training are necessary parts of a marathon training program.  Check your calendar to see if the time exists in your life to train consistently for 4 to 6 months.  Inconsistent training can lead to injuries and failure to complete your marathon.

I am also looking for a group of beginners interested in a training package with me at my club Oasis Personal Training & Group Fitness Studio for their first marathon.  The training program will include running, cross training, strength training and nutrition.

The best thing about my program is I will run every step with you.

I have put together some tips and information that will help the first time marathon runner as well as the experience runner.

GETTING PREPARED TO TRAIN

Failing to plan can be planning to fail.

The first thing you need to do when you prepare to start a marathon training program is putting together a Training Calendar.  Your Training Calendar will be your schedule for the days and times that you will run, the distances that you will run, the types of cross training you will do and the event in the coming months that you want to participate in. The best place for your event calendar is on your refrigerator door so every morning at breakfast you will see it.  A copy should be with you at your work place so you can make changes anytime of the day.  Inconsistent training can lead to injuries so stick to your training calendar.  A good Training Calendar will give a weekly and monthly schedule of what you need to do to be ready on race day.

Read as much material as you can before you start your marathon-training program.  Having a lot of information and different perspectives on marathon training will reinforce your decision to train when the training gets tough.

WHAT AND HOW TO EAT

Athletic performance is enhanced by proper nutritional habits and must be maintained throughout your marathon-training program to insure completion.  By giving your body the proper amount of what it needs, makes it possible to stay healthy and make progress during your training program.

THE TRAINING TABLE

Breakfast Lunch and Dinner with a snack in between each meal.

Plan your meals around your runs.  A pre-run and post-run snack or meal is what your body needs to start a run and recover from it.  Eat your pre-run snack or meal early enough to process it and visit the rest room.  Try to have a post-run meal within 45 minutes after your run because your body will need to replenish the nutrients your run depleted.  Professional athletes always have a pre-game and post game meal and you should too.

How you eat is just as important as what you eat when training.  When you start your marathon-training program, start eating breakfast. If you don't eat breakfast you are not giving your body what it needs to start the day.  Break the fast that your body has been on since the night before to jump-start your metabolism.  Breakfast is the first of three meals a good athlete will consume in a 24-hour period.  At least 60% of the calories in your meals should come from carbohydrates because they are used for energy.  A meal consists of a least 3 or more food items. For example: A balanced meal like your mother would serve mother.  Remember you are not on a diet. You are an athlete training for a marathon.  Good athletes do not forgo calories.

Eat something every 2 to 2 1/2 hours so your metabolism will contiue to run fast and smooth.  In between meals a snack will do the trick. Fruit, sports bars, yogurt and veggies makes great snacks. If you can throw and catch it, it is probably a snack.  Think of your metabolism as a fire that needs to keep burning throughout the day. To keep the fire burning you have to throw fuel on the fire.  If you wait too long to throw fuel on a fire it will go out and fuel that is not burned will be stored.  When you have big gaps between meals your metabolism fire goes out and your food gets stored.  When you train for a marathon you will be responsible for an inferno because of the amount of running, cross training and resistance training you should be doing to prepare for the big day.

RACE WEEK NUTRITION

Your eating habits should not change the week of the race.  They should be as balanced and consistent as they were during training.  A nice pasta meal the night before will always help get those carbohydrates in before the big day.  Be sure and get up early enough to have a good meal and go to the restroom.

On the big day you will need to consume calories during the race.  Gel packs, fruit, sports bars, and sports drinks are some of the ways you can consume calorie during your run.  The time to experiment is during your training program not the day of the race. During your long runs try different types and flavors to find out what will work best for you.

Every race has a sports drink that will be served during the race.  At least 1 week before the race you should start drinking it during your training sessions to get your body use to processing it.  You wouldn't want to find out that it doesn't agree with your stomach during the race.

WHAT TO WEAR: TOP TO BOTTOM

Make sure you have all the equipment necessary to train safely and successfully.  Here are some tips to help you get what you will need.

HEAD

On a hot, sunny, summer day in Phoenix a hat or visor is standard equipment for runners.

The brim will keep the sun out of your eyes and help shield your face from the sun.  If you choose to wear a hat over a visor make sure the hat you wear "breathes" or has good ventilation because body heat escapes through the top of the head.

EYES

A good pair of sunglasses will help safeguard your eyes from glare and harmful ultraviolet radiation. Running glasses should be lightweight, and comfortable.  A rubber nose bridge that has good ventilation will keep your glasses from fogging up by allowing the air to circulate behind the lenses.

ARM

A good timepiece is a must for a runner.  Make sure it has a chronograph mode so that you can keep track of your laps, as well as your overall running time. Sports watches also are available with G.P.S. or "Global Positioning Systems" that makes it possible to record accurate speed and distance.

SKIN

Sun Screen will protect your skin from the suns harmful rays.  Choose one that is waterproof and high S.P.F. number.  Vulnerable areas are the nose, backs of the ears and the back of the knees.  Vaseline or Body Glide will help with chafing in spots you never thought would chafe.  

CHEST

Female runners should buy their jog-bra from a store that sells running shoes and running apparel.  It should give them the support that is needed without chafing the under arms.  Be sure and run several long runs in your jog-bra to be sure it will be comfortable.

SHIRT

The shirt that you wear should be made of material that has been treated to allow perspiration to be carried away from the body.  The materials are sold under the brand names of Dry-Fit, Cool Max and many others.  A short sleeve shirt will give you more protection from the sun than a tank top will.

SHORTS

The shorts that you train in should be the shorts that you run your marathon in. By training in them you will be sure that they will be comfortable and have pockets big enough to carry things like aspirin, hard candy, and gel packs.

SOCKS

Your socks should fit comfortably and be made of a material that has been treated to allow sweat to be carried away from the foot. A thick sock dose not help to cushion your feet it only prevents the removal of sweat.

SHOES

Get fitted for your running shoes by a shoe sales person that runs.  A person that runs will understand the importance of the right running shoe.  The right running shoes will give support where your feet need it.  Your shoes are the most important piece of equipment you will purchase.  Make sure they are the right shoes for you foot.   If you find a pair you like it is a good idea to buy two pairs and rotate between them and they will last longer.  The shoes you train in should be the shoes you run the marathon in.  

TIPS TO DEAL WITH THE HEAT

HYDRATION

Water is the number one way to deal with the heat. You must be well hydrated before, during and after a run to avoid dehydration and heat related illnesses.  On a long run you'll need to drink a sports beverage (such as Cito-Blast, Gatorade, etc.) about every 30 to 45 minutes to replace needed nutrients.  If you start off with a full tank your only job will be to frequently top it off.  A quick trip to the Porta Potti and you are on your way for a safe and well-hydrated run.  Practice running with a "hydration device" or water pack.  Once you become comfortable with your device it will give you the ability to run routes that do not have a water source.

START EARLY

Summer time is a great time to start a marathon training program if you are an

"early riser".  Sunrise is around 4:45 AM during the summer months.  If you start your run due east, the sun will be at your back on your way home. Starting early leaves your entire day intact and allows you to beat the heat. For longer runs, a "hydration device" will come in handy.

MID MORNING RUN

Summer mornings in Phoenix heat up. If you have to run during the mid morning it is a good idea to run north and south. If you choose a route with tall trees or buildings you will be able to take advantage of the patches of shade that may occur on the east side of the street.  The Central Avenue bridal path provides shade from the trees or the Central Corridor gives shade from buildings.  When you start a mid morning running program you should keep your running time to one hour or less to allow your body to get use to the rising temperatures and improve its ability to receive and process fluids.

EVENING RUNS

Running in the evening may not beat the heat during the summer but it will beat the direct sunlight that can be unhealthy for our skin and drive up the temperature. Running later in the evening will give the city a chance to cool down from a day of direct sunlight and may give you additional relief from the heat.

Training for Beginners

A beginner can be defined as someone that is new to running, needs to establish a fitness foundation or base and plans to complete their first marathon in 5 to 7 hours.  The good thing about being a beginner is that you do not have a time from a previous marathon to beat.  The bad thing about being a beginner is your longest run is somewhere between a 5k and a 10k run.  That means you have a lot of training to do both physically and mentally. 

The Foundation

If you run 3 times per week or less and your total mileage is 20 miles or less you need to establish a fitness foundation.  A fitness foundation is preparing your body for endurance training.  Beginners often make the mistake of neglecting strength training and conditioning before they start their marathon training.   Even professionals are asked to report to training camp in condition or with a fitness foundation.   A marathon-training program is progressive, which means your mileage will increase throughout your training.  The objective of weight training during your progressive running program is to make sure that your body has enough muscle to handle the new work load.  Just running to gain the necessary muscle can lead to joint or connective tissue injuries. For example:

Let's say your body has the muscularity to safely complete a 5-mile run but you have a strong willed and you push it far beyond that point. The risk is that at some point your muscles fatigues and transfers the work to your connective tissue, which can cause injury.

The conditioning part of your fitness foundation reduces fatigue and helps your body recover.  During a 60 minute run you could take 3000 to 5000 steps. The muscles that are used for running are the jump and catch muscles.  Plyometric exercise is the type of exercise you need to condition your jump and catch muscles.  Bounding, hurdling, hopping and star jumping are plyometric movements.  By working out or conditioning the muscle groups involved with plyometric movements you will increase your ability to handle endurance training and decrease the risk of injury.

The Fitness Foundation program

The Fitness Foundation program will help a beginner answer many questions about themselves and their commitment to running a marathon.  The "mental toughness question" will be answered right away.  The increases in distance and the demand of maintaining a training schedule have ended many a training program before it's completion.  The Fitness Foundation Program is based on time applied to running, strength and conditioning.

The time-applied approach gives the beginning runner an opportunity to make progress every time he or she runs.  If your longest run is 30 minutes, try to add 2 minutes to your next run.  Running for time rather than distance will make it possible for a beginner to increase distance without being concerned with pace.  With consistent and progressive training your pace will improve.  If you run 12-minute miles, a 5-mile run will take you 60 minutes to run.  If you can't run for 60 minutes, time-applied training will make it possible for you to experience the time it will take to run 5 or more miles.

The strength and conditioning part of the Fitness Foundation Program is weight training and plyometric training.  Weight training or resistance training should be progressive and full body for the first 2 months.  A good progressive full body weight training program would be 6 to 12 repetitions, 1 set per exercise, 3 exercises for the legs, chest, back and shoulders with 2 exercises for biceps and triceps. 2 workouts per week give you time to recover and maintain you time-applied running program.  If you can't perform 6 repetitions with good form, the resistance is too high.  If you can perform 12 repetitions, it is too low.  This type of resistance program allows a beginner to make progress safely and at his or her own pace.  To learn the exercises and proper form please consult a fitness professional. 

Here is an example of a full body resistance program:

This is an example of the 8-week Time-applied Fitness Foundation training program. The program will give a beginner an opportunity to get stronger, increase his or her running time to 60 minutes and see if they have what it takes to maintain a progressive training schedule.  You should always check with your doctor before starting any fitness program.  Warm up 5 to 7 minutes and stretch before each run.  

The First 8 Weeks

Time-Applied Training

Now that you have a foundation or base of 70 minutes or more, you are ready to begin your mileage build up.  Build up your mileage in increments of 5 to 10 percent of your weekly and/or long run mileage.  Adding 5 to 10 percent to your mileage per week will help you avoid injuries that could end your training program.  During the next 16 weeks you will cross-train and strength train to get ready for the big day.

The cross-training and speed-training element of your marathon-training program is a way to mix up your workout and avoid burn out. Cycling, hiking, spinning and stadium stairs are cross-training exercises.  Fartlek or "speed play" consist of randomly speeding up and slowing down during a long slow run.   Farlek helps to strengthen and breaks up the tedium of your long slow runs.

17 Week Marathon Mileage Build up Program For Beginners

After 8 weeks of mileage build up, your mileage should be up to 26 miles per week and your longest run should be 13 miles or a half marathon.  Strength training should end after 8 weeks of your build up program.  Set up your program so you will be able to do long runs on your day off of work.

When you have completed the first 16 weeks of you mileage build up, you will have run over 400 miles.  That should give you more confidence on race day.

The 2 weeks before your marathon are very important.  Rest and staying healthy are your number one priority.  An optional 1 to 3 mile run the night before your race will help you get mentally prepared for the big day. 

Intermediate-Level Marathon Training

The intermediate level is very board.  An intermediate level runner can be defined as a runner with an established foundation or base, with the ability to run 6 to 10 miles without stopping and his or hers longest run being 10 or more miles.  Most intermediate runners have participated in a 5k or 10k event.  Intermediate runners are at a level of conditioning that permits immediate entry to a marathon-training program.

This is an intermediate level marathon-training program that will prepare an intermediate runner for his or hers first marathon.  This program includes strength training, cross training, and Farlek or "speed play" workouts.  The mileage will increase in increments of 5 to 10 percent of your weekly mileage total.  You will be running 4 times per week on a hard to easy basis.  That means that a long run or hard workout will always be followed by a shorter run or easier workout. The longest runs should be on a day that you do not have to work.  This program is set up with the longest runs on Saturday.  A Saturday morning run will leave the majority of your weekend in tack and allow Sunday to be a rest day and a chance to reconnect with family and friends.  Tuesdays are strength-training and rest days.  Thursdays are strength training with a short run afterwards to loosen up your muscles.  Training for a marathon takes a lot of time so use the early part of your training to figure out when and how you will make time for longer runs, strength training and cross-training.

Goals after 3 months

Complete a 15-mile run

3 month of strength training

Weeks 13-20 are high mileage weeks.  You will average 33 miles per week and your longest run will be 20 to 22 miles long.  Fartlek or "speed Play" will help to lengthen your stride as well as break up the monotony of running.  Week 16 will mark the end of your resistance or strength-training program.

Tapering down and staying healthy are the most important components of the last four weeks of your marathon-training program.  Listen to your body, don't over do it and maintain good nutrition.   

This marathon training programs is flexible.  Make adjustments to the program that will keep you consistent.  Do not miss a week of training and try to jump ahead to be were you should be according to the training schedule.  Inconsistent training and large increases in mileage can cause an injury.

An intermediate runner that completes this program has an excellent opportunity to complete a marathon and have a fast recovery because of the strength-training component of this program.  Strength training will help any marathon runner avoid injury.

This program will also provide an opportunity to deal with the psychological issues that come along with distance running.  Your mind will get just as much of a workout as the rest of your body.  Anticipate the pain because it will occur sometime during a 26.2 mile run.  It will be you that will determine if you continue through the pain or stop and end your marathon.  To combat pain due to inflammation use an anti-inflammatory medication the night before and carry some in your pocket during the race.  Be sure and experiment with the medications before and during your long training runs to make sure your they will not make you sick. 

The Experienced Runner

Experienced or advanced runners make up a small percentage of the running population.   If they are defined as a runner that has run 1 or more marathons, runs 6 to 7 days a week and averages 30 miles per week they are runners that sleep, eat and drink running.  An experienced runner has a huge fitness foundation, the time to run consistently and the mental toughness to make themselves better.  The commitment to improve and the ability to challenge themselves are what separate an experienced or advanced runner from the rest.  A training program for an experienced runner will include strength-training, hill training, timed splits, long slow runs, Repeaters, event running, Fartlek and rest.

The following is a description of each component of a training program for an experienced runner and how they fit together in a 24-week program.

24 Week Experienced Runner Program

Strength training is just as important to the experienced runners as it is to beginners.  A lot of experienced runners don't make time or do not realize how important strength training is to his or her training program.  Injury prevention is the number one reason that a runner should make resistance training a part of his or her program.  This is a 24-month program so an experience runner has plenty of time to add 8 weeks of strength training on Tuesdays and Thursdays at the beginning of his or her program.

Weight training or resistance training should be progressive and full body for the first 2 months.  A good progressive, full body resistance training program should be 6 to 12 repetitions, 1 set per exercise, 3 exercises for the legs, chest, back and shoulders with 2 exercises for biceps and triceps. 2 workouts per week give you time to recover and maintain your running program.  If you can't perform 6 repetitions with good form, the resistance is too high.  If you can perform 12 repetitions, it is too low.  This type of resistance program allows a beginner to make progress safely and at his or her own pace.  To learn the exercises and proper form please consult a fitness professional.  Here is an example of a full body resistance program:

Hill training is an important part of an experienced runner's program because the elevation changes on a marathon course will use or recruit different muscle fibers than flat ground.  Hill training will condition and strengthen the thigh or quadriceps muscels that are recruited during elevation changes. Hill training can be done in intervals or as a constant climb. Add a down hill interval should every 4 but be careful you would want to get injured.  Stadium stairs are a good substitute if a hill is not convenient.

Timed split runs are the way an experienced runner can check his or her pace.  If a runner plans to run a 4:00 hour marathon that means he or she will run 9 minute and 16 second miles for 26.2 miles.  During one of your training run time the middle portion or split and maintain a 9.16 pace. For example:  if you are running for 9 miles run the first 3 mile split at a comfortable pace, run the middle 3 mile split at your marathon pace and the last 3 at a comfortable pace.

Long slow runs make strong runners.  The need for speed will be taken care of during the week at some point, so an experienced runner has to know when to slow it down.  Running slow gives your body a chance to use or recruit your leg muscles more than a fast run dose, because your foot is in contract with the ground longer and you will take more steps.  Running 2 or 3 minutes per mile slower than your marathon pace will give your body a chance to experience and learn physiological functions that occur when your heart rate is lower like burning body fat and calories.  You will avoid the risk of unnecessary muscle beak down that will hinder your training during the rest of the week.  Slow down and smell the roses.

"Repeaters" or running intervals are a form of speed work.  Speed work lengthens a runner stride, helps conditioning, and gives a runner a new gears to run in.

When a runner runs in his or her comfort zone or at his or her marathon pace the stride or gait is the same. Running outside of his or hers comfort zone or marathon pace causes them to open their stride and recruit new muscle tissue to increase their speed.  It could be called a new gear to run in.  During the fast interval your heart rate elevates and during the jog or walk interval the heart rate comes down or recovers. Interval training is done best on a track.  Repeating the interval or "Repeaters" help condition the heart to recover quickly during a marathon after being elevated from a hill.

Here is an example of an interval training run: 4 x 400 meters fast and 400 meters slow.

Event Runs or races give an experienced runner an opportunity to prepare for an organized event.  There is a level of concentration and competition that some runners call event mode or a systems check that is hard to duplicate outside of an organized race.  Events are good because they give a runner an opportunity to race manage at a measured distance.  Not getting carried away by the pace of the crowd, finding a you're way through the crowd, stopping at water station and being aware of your split times is race management.  Even experienced runners need the anticipation of participating in a race and completion of one in their marathon training-program.

Fartlek or "speed play" consist of randomly speeding up and slowing down during a long slow run.  Farlek helps to strengthen and breaks up the tedium of your long slow runs.  Some runners take a ball and play catch with their training partner to help with monotony.

Rest is the most important component of any training program.  More is not always better without proper rest and nutrition.  The line between good training and over training is different for everyone according to his or her fitness level.  Rest is the best insurance that you will not cross the line between good training and over training.