Dan's Papers - January 18, 2008 - Running Down A Dream

The commitment to training for a marathon is the first thing that keeps people from actually running one. Actually, the idea of running for 26.2 miles is the first thing that keeps people from running a marathon. The physical strain on the body is another one of the hurdles, but the mental toughness required to deal with the monotony of running for over three hours straight is equally grueling.

So how do you get yourself in shape for a marathon? First step is to visit a doctor. Explain that you are looking to begin training for a marathon. The doctor may perform some tests to determine if there could be health issues. After you get the doctor's clearance, if you can, visit a nutritionist. Feeding the body properly will help muscle growth and energy levels. Hydration is also a key ingredient in training.

The right shoes are the next step. Don't go for the coolest looking set of kicks. Avoid big block sports stores with salespeople who don't know squat about running. Take a trip to a smaller store geared toward runners, with a knowledgeable staff. Gubbins in East Hampton is a solid place to start. Explain your plans to the staff. Different shoes are designed for different purposes, so pick the pair that is suited for long distance running and are comfortable. Don't worry about how they look.

While I have a friend who doesn't stretch and can finish a marathon in about three hours and fifteen minutes, most anyone will tell you stretching is incredibly important. Contemporary thoughts on stretching go as follows - if you put a rubber band in the freezer then try to stretch it, it is half as pliable as it would be if you warmed it up first. The same goes for muscles. Jog or walk for 5 to 10 minutes before you stretch - nothing strenuous - just enough to get the blood flowing and the muscles loose. Then follow a stretching routine, which works all the major muscle groups including the upper body. Running takes a toll on the neck and shoulders.

Unless you are currently running about 25 miles a week, properly training for a marathon can take years. I know it's a frightening thought, but the better you train, the less frightening the actual race will be. First step is to start jogging. From day one, keep a log. This is a little journal where you document the distance, time of run and type of shoe (you'll go through a couple pairs by race day). A log will keep you honest - it will give you a chance to look back at your accomplishments along the way and at goals still to be reached.

Running straight is the name of the game, but you should complement the mileage training with some cross-training. By cross-training, I'm talking about lower impact exercises which work different muscles and the same muscle groups in different ways. Swimming, cycling, rowing, and elliptical training are all great. These are not supposed to take the place of your running, but to be done in conjunction with it. Weight training will also help to lose weight, build muscle and stabilize joints.

We are not going to talk about running strategies here. There are many websites (including www.nycmarathon.org), which can guide you toward the right training program. It is important not to mix and match programs, instead follow the experts on how to train, after all, they're experts for a reason. What you need to do in order to prevent injuries is to adhere to the schedules. Training too hard, too fast can lead to injury as can taking off days or even weeks of training. That said, if your legs are telling you to take the day off, do it. Running through the pain will usually lead to complications down the road.

These are just a few of the physical things that go into preparing for a marathon. The other side is psychological. The mental race can be more agonizing than the physical if you're not prepared, but behold the power of positive thinking. If exercised properly the mind can do amazing things. Positive reinforcement and self-encouragement are key to surviving the 26.2 miles. Begin visualizing the race. If you can, take up meditation. Depending on the type you can both restore your body and mentally prepare yourself. While I have only given a small percentage of this article to the mental side, make sure you don't. You can run a marathon if you believe you can.

If you're thinking about running a marathon in the next year or two, start preparing today. The more you know, the stronger, fitter and mentally tough you are, the better the experience will be.