a marathon task
by Ben Whittacker-Cook
Okay so we can't all be Paula Radcliffe. But with a bit of careful advice and planning you can be running marathons to the very best of your potential, and without the aid of Paula's silly long socks and pained expressions.
© C4/intuitis
First step: set a realistic goal. When do you want to run your marathon? Most runners start training as soon as they have decided to enter. There are major marathons taking place all around the world most weeks but in this country they are usually held in the spring or early summer so that the organisers can be sure of a sunny, if not too hot, day. The drawback for you is that this means training should start in the winter.
get kitted out properly
Whether you're running in a chicken costume or looking to finish sub-four hours, cheap trainers will not do! Any old training shoe is fine if you're running for a bus. But it does matter when it comes to marathon running. You're going to be spending hours and hours in them so a good pair is a must and spending around £100 is the norm for a pair that will last. Look upon it as in investment. It's not poor preparation that's the enemy of the marathon runner, it's blisters. Durability and flexibility is key and a good cushion is a must. Most high street sports shops will suffice but its best to go to a shop with a resident running expert. Marathon running is so popular now that everyone knows someone who has done one, be it a work colleague, friend or a family member. Don't be afraid to ask for some advice and look around for the most suitable shop in your area. During your training you'll soon realise what kind of trainer is best for you. There's no secret, just wear what you're comfortable with.
once a week is never enough
So you've got your shoes. How do you build up to being able to run 26 miles? Starting a sensible running programme in November means there are no nasty surprises round the corner when you suddenly realise how much you've eaten and drunk over Christmas. Paula Radcliffe runs 150 miles a week. You be pleased to hear that you don't have to. Start by running for 30 minutes twice a week for a month and then build this up to one hour three times a week. Within another month you should be able to step up to two hours and then two and a half hours after another month. Keep going and after five months you'll be running for four hours three times a week, maybe more if you're feeling good!
Sunday morning always seems like a good time to start your running week. Make this your long gentle one where you really put in some distance. Two or three days later run for the same length of time but push yourself every now and again, jogging for ten minutes and then hitting the accelerator for ten minutes and so on. On Thursday or Friday it's time for your long gruelling run. This is the one where you can really feel how well you're progressing. Training is so much easier with someone else and entering with a friend is even better. As for the surface, stick to grass if you can. It puts less pressure on your joints than road running.
eat well, run better
When it comes to diet, common sense prevails. Sports people eat loads of carbohydrates for a reason. They're good for you and give you long term boosts of energy. Nutrition is not rocket science. Just stick to bread, rice, pasta, potatoes and some fruit and veg. Eat little and often rather than three square meals a day. You'll feel less bloated each time you head off for a run.
As you get more confident and step up your mileage, why not try a couple of half marathons? First up, it gets you in a competitive frame of mind because no matter what people say, no one likes being overtaken by someone old enough to be their father and someone younger than your little sister. This enables you to see how well your own training programme is coming along, teaches you to pace yourself, and helps decide whether you have the right equipment. Secondly, you learn to run in a crowd. Don't let anyone tell you running a popular marathon is all pats on the back and bonhomie. You'll be elbowed, kicked, have your toes trodden on and your calves scraped. Only running a competitive race will teach you how to avoid the traffic jams and bottlenecks.
With about one week to go you should be regularly running 18 miles, but don't fall into the trap of over training. First-time runners shouldn't feel the need to run the full 26 miles to complete their preparation. On the big day, most people find the last eight miles are run on adrenaline, bloody-mindedness and with the help of the crowd.
Resting over the final few days before the event is very important – make your last run about a week before the big day. During that final week it's plenty of early nights and sleep (if your nerves can stand it). The last thing you want to do is turn up for your first marathon exhausted. The night before drink loads of fluids. Water is just fine – you don't need to spend loads of money on energy drinks. Yes, you'll be racing to the loo every five minutes but your body is retaining plenty of that liquid for the big day. On the day of the race don't oversleep. Hundreds do and the stress of rushing to the venue will make you tired before you even get to the start line. Oh and one final tip. Wear your oldest tracksuit on the day. You know the bit when everyone strips off and hurls their tracksuit to the side? Well, they don't come back and look for it afterwards. Have you tried looking for your kit among 20,000 others?
enjoy it!
Don't push yourself on the day of the race. Pace yourself. It might feel like the whole field is overtaking you but they're not. The only thing that matters is completing the course and enjoying the experience. There are many different ideas on what you should do after the race: warming down, cold turkey runs, etc. The best advice is do nothing. When you get home, have a long hot bath and a cold beer. Followed by a cup of tea. And don't even think about running for a few weeks.
help and info
Step 3 of our Stress Gym explains how a regular exercise regime can help you manage stress. Or check out our feature on fitness for free to see how you can shape up even if you're hard up.
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websites
London Marathon
www.london-marathon.co.uk
Everything you need to know about the world's favourite marathon. Includes entry information, course details and history.
London Marathon Store
www.londonmarathonstore.com
Affiliated to the event itself, this comprehensive web site provides loads of useful product information, so you feel good as well look good.
Sport England
www.sportengland.org
Provides information on everything from local sporting issues to the low down on where to find your nearest club.
Runner's World
www.runnersworld.com
Athletics calendar, celebrity news, running, nutritional and injury advice for the newcomer and veteran runner.
reading
Marathon Running for Mortals: An Ordinary Mortal's Guide to the Joy of Running or Walking a Marathon or Half-marathon by John Bingham and Jenny Hadfield (Rodale, 2004)
Once considered a feat for superhuman athletes alone, the marathon is now within the reach of any ordinary person. Former couch potato and 'Runner's World' columnist John Bingham has joined forces with coach Jenny Hadfield to create a plan designed to work for all.
Get this book
(January 2004, resources updated January 2005)
