Amanda Munoz
Professor Montoya
English 1301-2029
October 16th
A Guide to Running Your First Marathon Marathon training can seem overwhelming to many people. There are many important factors that will help a first time marathon runner to cross the finish line. Once prepared, a runner can choose to run a full marathon race at twenty six point two miles or a half at thirteen point one. Marathon races are timed events. Achieving the goal will take physical endurance and perseverance. Three of the most important things to consider are diet, apparel and physical training. Nutrition is such an important factor when preparing to run a full or a half marathon.
Complex carbohydrate intake from grain and pasta has long been recommended as the foundation of a running diet. This is called carb loading. Carb loading works by adding additional glycogen to the body. Glycogen is the fuel muscles will burn during long distance running. Sports gels like Gu or Honey Stinger taken every 30 minutes of running will add extra glycogen, and give the extra energy needed for long runs. Recovery drinks will also help to recover glycogen lost during physical activity. A recovery drink should be taken as soon after running as possible to be the most effective at aiding in the recovery of muscle soreness. Hydrating properly is another very important part in preparing to run a marathon. A good general guide is to drink 3 to 6 ounces of fluid for every 15 to 20 minutes of activity, or on average, about a cup every other mile. Taking in the proper amount of fluids will help to make up for the fluid lost due to perspiration. Try to limit alcohol and caffeine intake to a minimum. Alcohol and caffeine will cause dehydration. Staying hydrated and keeping the body fueled properly will help to prevent fatigue. The proper running apparel and equipment is another important factor to marathon training. The right running shoes are the most vital piece of equipment a runner will own. Getting fitted at a specialty store such as Run On or Luke’s Locker will help to ensure the best possible fit. A specialty store will take into account the runners stride, pronation and the type of running that will be done. Using the wrong shoes can cause injury or aggravate any issues marathon training may cause. According to Runnersworld.com running shoes should be replaced every 300-400 miles. A common mistake that first time marathoners will make is to overdress for the race. The 20 degree rule is a good guideline. Make sure to dress for temperatures 20 degrees less than the actual temperature outside. Dryfit and compression clothing are also great. Dryfit will keep the runner as dry as possible, and help to prevent chafing on those long distance runs. Compression pants and socks also help to prevent muscle fatigue. Compression will lend support to muscles, and also even help treat some injuries, such as shin splits. Preventing injury and having the physical strength to make it to the finish line is the ultimate goal when it comes to any marathon training schedule. Base building is the first phase of a twenty four week training program. During base building trainees will run five days a week. Four runs will be shorter and one will be the long run. Running should be done at a conversational pace. A conversational pace means that the runner can easily hold a conversation while running. This is very important because starting too fast can expend all the energy that is needed to cross the finish line. Each week a mile will be added to the long run until the base building phase is complete. The next phase of training starts at week ten and is called the Strength Training phase. The purpose of this phase is to strengthen the body and to increase speed. Hills and intervals are incorporated into this phase of training to accomplish this. Hill running is a type of resistance training. Running up the hill at an intense pace and going down at a conversational pace helps to build strength. Fartlek is a version of interval training, during Fartlek running takes place at an intense pace for one or two minutes followed by a slower pace for four minutes. This helps to vary the training schedule. New aches and pains may present themselves during strengthening phase. Allow time to rest on the days running is not scheduled. Icing any areas that are causing pain will also help to get through this very challenging phase. The final phase to marathon training is the Tapering phase. The purpose of this last phase is to get to the starting line on race day in top physical shape. Tapering usually occurs during the last four weeks of training. Tapering is accomplished by gradually reducing mileage by up to eighty percent while maintaining speed work. Rest during this phase is very important. Allow the body time to make up for all the hard training it has to do up to this point. Take time to prepare for race day. Deciding which race to train for is a great first step. An example would be if deciding to run the Dallas Marathon on December ninth then start training in July. Allow enough time to complete a well-balanced thought out training program. Finishing a marathon can be done with the proper tools, knowledge, and mental outlook.