Looking for advice on preparing for a Marathon?
Question:First, I am planning to run in the Chicago Marathon on October 7. I am 38 and have NEVER run a marathon in my life. I have actually let myself get out of shape...I'm 240 lbs and stand 5'11". I believe I need to lose at least 60 pounds in order to be at a healthy running weight.
My goals are both fitness and awareness as I am planning on doing this with my Church to bring awareness to the AIDS issues in Africa. We are teaming up with World Vision.
Anyway, as I go to get started I have seen loads of material that shows an 18-24 week training program to run a marathon...however many of these assume that you can run at 5 mph to start.
I can go 5 mph for about a 1/2 mile and then I hit a wall...I have been training on a treadmill in my local gym using the 5K as my usual work out. I have walked it at 3.5MPH at a 4% incline and my heart rate stayed at 129-132 fro the duration of the work out...when I run at 4.0MPH or faster, my hear rate jumps to 170 give or take 5.
Answers:
Good enough for Middle School track team?
Nikerunning.com is THE BEST site for marathon training! It's all free and you can get a complete marathon training schedule, with fun charts and graphs. It's totally interactive and you enter your progress each day. I trained for my first marathon on it last year and i loved it!Looking for someone with Real Hurdle experience in track- not if you just saw it; only if you do it?
Firstly Good Luck , I ran my first marathon in Chicago at 244 lbs. a few years back . I would recommend training with the view to get around the course , Hal Higdon has some great training plans for beginners, you still have plenty of time to get a great base of training under your belt.It would be worth starting a training plan now to get a good base to led you into the full marathon training plan . plus it gets you into a training regime . Ensure that you stick to the plan and it will work.
Some plans actually recommend a run/walk approach to training.
I think a 1% incline on a treadmill equates to running outside.
Build up your speed and distance slowly no more than 10% each week . Take a look at the below website for some great plans and tips .
As a larger runner myself , I would suggest, a pair of Lycra running shorts to prevent chaffing , I wear them under normal baggy running shorts.
Also as any distance runner will tell you , wear T shirts that wick sweat , not cotton , and a dab of Vaseline on the nipples will help joggers nipple , I remember the pain of wearing a new white t shirt on a 10 mile run up and down the lake front. which ended up with two bloody spots on the front. I was in pain for a week after.
Also get a good pair of trainers from a proper running shop , I used to use fleet feet in Chicago . You are going to spend a lot of time on your feet , they are worth the investment and will help prevent injury.
Keep a training log , it keep you thinking about the taining you have done or have skipped!
After all the training a lot of running the marathon is mental , always keep in the back of your mind the great job you and your church are doing , enjoy the day , there will be tough times . but the elation of finishing is second to none.
I pulled together the below website to contain all the tips I learnt along the way.
Are my times good and how much can they improve with a year os Cross Country?
I cannot top your first answer, and, I expect that is the reason you've not gotten more. There are lots of people who begin training for a marathon who aren't able to run 12 minute miles.My best advice is to not worry about speed, and to work on stamina and endurance. Once you can run 8 - 10 miles without stopping, you can begin some "speed work," but you may find that it will come naturally as you train.
Some very good answers so far. The only thing that I would add is that before beginning your training you should see a doctor and get a full medical check up, including an EKG and a treadmill stress test, if possible.
Your doctor will probably be happy to see you are committed to fitness but think that a marathon is a big first step - and it is, so tell your doctor your plans. Show him or her the training program you are thinking of following and work together to make sure you are not tackling too much or putting your health at risk. Don't think that your weight means you can't run a marathon. I have run marathons with people who looked far heavier than you and they had smiles on their faces. Just make sure that your heart and other physical systems aren't compromised before you start.
That said, 9 months is sufficient to train for a marathon safely and effectively. Jeff Galloway (the king of slow and easy marathon training for everyone) has a good program on his website. You'll see it is longer than most others - 26 weeks (week 27 is the first week of recovery). It also doesn't require the day-after-day pounding of many training programs.
http://www.runinjuryfree.com/training/ma...
Congratulations and good luck!
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Lots of great information at this site as well as training programswww.runnersworld.com
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You have received some very good advice so far, but I have to throw in my 2 cents worth of experience to put your good advice and good intentions into perspective.1. At your current weight and level of fitness, I can only be your cheerleader for Oct 7. I think it's too optimistic, and I don't want you to end up with overuse injuries because you have this really great project in mind. I suggest you opt for training, establishing a base, and trimming off some weight this year. After you've done that, you could easily train for the marathon next year.
2. A marathon is a beast that requires a "mind over matter" attitude, lengthy and unorthodox training, mental toughness, and a "keep going when I want to quit" attitude.
Having said all that, I'll just finish with some tips to consider:
Feet take a pounding even lightweight runners. So be especially careful.
Always run in the shade
Take on water every 20 minutes
Listen to your body
Don't ignore problems
Good luck
Go get the "Runners World" book for beggining running. There is a 24 week run/walk plan that builds a fantastic foundation for running. On the first workout you do something like:
1 min run/2 min walk and repeat 10X this gradually increases every week until you can easily run 30-40 minutes without stopping. I would then enter in a 5k race and follow hal higdon's training plan for that. Good luck!
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In 2004, I ran the Marine Corps. marathon in DC. It was my first marathon. I couldn't run well either. I would run for a minute or two and then walk for a few minutes. I finished the marathon and am currently training for a half marathon. I used Jeff Galloway's training schedule for the marathon and am using it for the half marathon as well. Just stick with it and train at your own pace. You are just racing against yourself. You'll be so proud of yourself.Does anyone know where I can buy a decent pair of running shoes?
First of all, find the best shoe for your weight and training period. Focus. Enjoy. Love your RUN.I cant give you an advice to win so that you will enjoy.
Concentrate on finishing the distance but don't worry about time.
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