By David Freeze
So You Want to Run a Marathon?
Every few years, I visit this topic. Running a marathon is for many a bucket list item. For me it was achieved one year to the day past my first training run. How do I remember this exactly? Because I watched the 1979 New York City Marathon on TV and then gained entry before finishing the 1980 NYC event. I chased marathons for the next 20 years.
Running a marathon is complicated, and much of that comes from goals, many of them that are based on what the participant would be happy with for their first marathon (26.2 miles). Lots of questions become immediately important, like the “why?” What made you want to do this, at this time, at this particular place and what results are you looking for?
Most runners do think about the possibility of their own marathon, even if just in fleeting. I also suggest that runners figure out their own why with some experienced input.
Is the timing right, do you have available hours to hit the road over a continuous period for an average of about 16-18 weeks? At this point, runners need to decide what pace they want to run and how many training days a week will be needed. Usually for beginners, there is a day off or even two per week. And consider a professional who can help you with a training plan that needs to be posted in plain sight. This is your goal sheet for the whole training cycle from start to finish.
The key to a good plan is to increase the long run distance weekly, making this day the most important day of the week. No good marathons come without long distance training runs, the meat and potatoes of marathoning. You want to build to at least a minimum of 20 continuous miles running, but my recommendation for those more competitive is to do 23-24 minimum miles, All this at a slightly slower than race pace but to instill in the mind that you “can” do this distance. Along the way are the evenly paced base runs and the interval sessions or occasional 5Ks to keep your legs remembering how to run fast.
Next comes the “where”. There are thousands of good marathons around the world, so find one that excites you to visit and see closely while on the course. Make it a destination event, to build more energy and excitement. Some want to make the first marathon into a group event, with friends participating or spectating too. Or maybe, your goal is an all-in adventure focused on yourself or just close family. My suggestion, make sure you meet your own goals of how to experience this “once in a lifetime moment!”
Once you have made these decisions on logistics, lock in your travel plans. Take that worry out of the equation and also register at first opportunity for the race. At the cost of marathons now, get the cheapest early pricing. Lock in both and push far away any thoughts of backing out.
Learn about yourself during your training. Do the work, make up any lost training days and research your race. Learn the course and plan how you will run it. Set a goal time and pace but know that you will learn a huge amount about yourself in this first marathon.
What else do you need to worry about? Get your sleep, try out your race day gear, food and any gels you plan to use. Anything else that stresses you, figure it out and remove the issue. Practice your early morning runs at the same time your race will be.
There are a few things you won’t know about until you experience them during training and the marathon. Follow a good plan, get your miles and complete your marathon challenge. Good luck.
Don’t forget Thursday’s Resolution Run 5K at The Forum for a great price while benefiting Rowan Helping Ministries. Look for more info and other upcoming events at www.salisburyrowanrunners.org
