Just the thought of running a marathon can be intimidating.
Whether you love running and just haven’t had time to participate in an event, or you want to challenge yourself to get truly in shape, there are steps you can take to get both your body and your mind ready.
“Start with a visit to the doctor if you don’t get regular checkups,” suggests Chuck Mikkelson, race director for the Oklahoma City Running Club. “I research for a training plan that fits with my current physical fitness and follow it. Local clubs or groups are a wonderful place to start. There isn’t one plan that fits everyone, so you should be flexible and find what works best for you.”
There can be hurdles along the way as you prepare for your first marathon, especially if you aren’t a seasoned runner. Mikkelson mentions that training can take 16 weeks or longer, and setbacks are just a part of the process.
“You will deal with exhaustion, sore muscles, nagging injuries … but one needs to be smart on when to cut back or push it,” he says. “Stay positive. You must love the small steps, as you don’t go from the couch to a marathon in a week. Over-training is worse than under training. Listen to your body.”
In most plans, runners will do a gradual increase in activity for three or four weeks, then taper off for a week to allow their body to heal.
Training in the summer – particularly in states where the heat can be as extreme as Oklahoma – can look much different than training in the winter.
“Most people in the heat will need to slow their pace and work on keeping hydrated between workouts,” says Mikkelson. “Workouts don’t do you much good if you are dehydrated and exhausted. In cold weather, warm up your muscles before pushing them to a higher intensity. You also need to hydrate even though it is cold; you are still losing fluids.”
Mikkelson adds that it takes time for your body to adapt to the changing seasons. Be sure you have the proper equipment, such as running shoes that fit your body mechanics.
“Find a local group, as there will be plenty of members that are willing to share what worked and did not work for them,” he says. “Plus, a group will help you get out the door and get in those long miles that are needed. Treat race day as a day to celebrate all the hard work it took to get there. Smile and be thankful for what you have accomplished.”
While it may seem like a tough hobby to break into, Mikkelson thinks many people can enjoy the thrill of marathon competition.
“While I’m no expert, I’ve achieved the feat of running marathons in all 50 states over the past 20 years,” he says. “Along the way, I’ve trained alongside thousands of runners, forged numerous friendships and had the pleasure of visiting every state in the U.S. – while enjoying a beer in each one.”
Preparing for Your Marathon
• Hydrate. The National Academy of Medicine recommends that athletic men drink 104 oz. of water (13 glasses) and athletic women drink 72 oz. (9 glasses) per day. Don’t go too far beyond this, as over-hydration can be dangerous.
• Carb load. Eat plenty of carbohydrates the night before your marathon.
• Avoid alcoholic beverages. Running whilst tipsy or hungover is a recipe for disaster.
• Get enough sleep. While you may be anxious, ensuring you get a full 8 hours is key to a strong run.
• Be prepared. Have clothes, shoes, protein packs, headphones and other items ready to go the night before.
• Give yourself time. Set your alarm early so you have a moment in the morning to relax and prepare.
