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How to Prepare for a Marathon
by Violet Mardeza
http://www.firstrunning.com
If you have the motivation, you can run a marathon. Of
course, how well you do depends on your training and your
intrinsic abilities, and this will vary from person to
person.
It used to be the case that people thought marathons
were only the provenance of superstar athletes. It's
understandable that people would have this perception,
considering that the very first marathon runner (an
ancient Greek man who sped from Marathon to Athens to
deliver a message about a coming attack) died right
after completing his run.
But mass participation marathons like the New York City
Marathon showed this to be false. The NYC event started out
in 1970 when there were only 55 finishers - now there are
nearly thirty thousand runners each year. Similar numbers
of runners are seen in other big cities around the world
like London, Chicago and Tokyo. All this proves that
marathons are for mortal men and women.
Of course, it's hard work. A lot of practice and dedication
goes into completing a course. The people who run
successfully are those who are very physically fit and who
have trained faithfully. Perhaps they are regular athletes,
perhaps they have already instated a healthy diet and
training program. But marathon runners also include
formerly overweight or unfit folks who decided to use a
marathon as an excuse to get into shape.
Certainly, training for a marathon is a serious endeavor,
and it's a hard way to get back into shape. In a marathon
you run for 3 to 7 hours straight, which is very difficult
considering that most people have trouble running even an
hour at a time. It takes training--at least six months of
it--to get to the point where your body can actually run
for such a period of time.
Six months is the minimum for people who are already in
reasonable shape. If you are out of shape, you will need
to start training much more than six months in advance.
A couple years is actually a much better timeframe.
Throughout, stick to a training schedule, which will
provide goals to keep you motivated. The marathon is the
furthest goal, but also come up with some targets to
work for in the meantime. Set goals such as running ten
miles at one go, for instance.
And no matter what your physical situation is, it's always
a good idea to consult with your physician before you
embark on any new fitness regimen. Make sure your doctor
knows your plans, and ask for any advice about how you
can stay healthy and safe while training.
Aside from that, everything is in the preparation. The
Internet is a great source for training schedules, as are
running magazines. They can be inspirational too. Schedules
are organized by how fast you hope to run the marathon -
from Get Me Round (At Any Speed) right up to the sub three
hour schedules for serious runners. Find a schedule that
meets your needs and make yourself a timetable. Stick to
your timetable strictly - stop only for injury or a really
unavoidable problem. Do not miss training days because it
is a little cold - buy a jacket instead.
As you approach the marathon date you will taper down. This
means in the last two weeks you will run less and less - it
is all in the schedule you will be following.
On the day of the marathon, do not get carried away. It is
easy to set off way too fast and really struggle after half
way. Getting used to being in races is one reason why you
should do that six or ten miler I mentioned earlier. Watch
your pace carefully, keep drinking water and the occasional
energy drink... You will be fine, just like millions of
other normal folk who have met the ultimate running
challenge!
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