Spring is here… believe it or not! That means most of us will be spending more time outdoors. Getting outside after one of the harshest winters on record will foster some crazy “I’ve-been-cooped-up-and-cold-for-too-long!” behavior, which may just prompt some of us to want to run a marathon!
But what does it take exactly, to run a marathon? We asked Melissa Broyles, RRCA, who is one of our Business Development professionals in Michigan, how she prepares for a marathon race. Melissa is a Certified Coach of the Road Runners of America, and has successfully completed three full length marathons, including the Chicago Marathon in ’11 and ’13, and the Boston Marathon in 2013. As one might imagine, preparing to run a marathon is quite an undertaking, and takes tremendous discipline and fortitude.
Melissa breaks everything down into four areas:
- Signing Up
- Preparing
- Creating A Plan
- Training
Signing Up:
“The first thing you should do if you are serious, is sign up for a race!” laughs Melissa. “If you don’t sign up, you won’t be committed to it. If you are not committed, you won’t follow through on your training, it’s just that simple. If you are just starting off, sign up for a shorter distance race like a 5k or 10k, then go from there. You should be running at least a year consistently before taking on a full marathon.”
Preparing:
Absolutely check with your doctor to ensure you are medically cleared to run a marathon, and adjust your diet and nutrition to intake more carbs (yes ladies, you will need these) and protein. “Obviously, your shoes are incredibly important, but you would be surprised as to how many people overlook this. You can’t just throw on a pair of shoes you pick up at a retail store and expect to succeed! You need proper running shoes fit to your feet correctly. See a running store specialist for the best shoe for you. In addition to the shoes, I always recommend consulting a physical therapist or professional long distance running coach for proper running form and stretches.”
Creating A Plan:
“There are so many resources out there it can get overwhelming fast. I recommend hiring a long distance running coach to help you establish your plan. Everyone is different, and has different schedules, but you must establish a routine that is right for you. Join a local running club. There are literally thousands out there, and find some friends or running partners to make the training more fun. Learn from them, and others that have come before you. Trust me, you will need the support of your family and friends!”
Training:
“Ideally your routine will have you running five days a week, with a variety of runs for each of those days. Your shorter runs should be distances between three to six miles, and over six miles for your longer runs. Not every run should be the same. If you have a busy weekday schedule, save the longer runs for the weekends. Gradually increase your weekly distances, so you are running about 10% longer every week. Do not over train or try to increase your distances too fast! Your body needs to develop endurance and stamina; this just takes time. If you are in a hurry you probably won’t ever complete a marathon! Stay hydrated with every run, and set short term goals that are obtainable that gradually work up to a full marathon distance.”
“Another thing a lot of people miss: you absolutely need one or two days off every week for your body to rest and recover. Finally, decrease your distances for the last two to three weeks before your race day- this is critical and will give you an edge on the day that it matters most!”
“Perhaps the most important aspect to all of your training, is to enjoy it! Have fun with your training! Run relaxed, and with joy. Use the time you are running to reflect on what you are thankful for and what is good about life!”
For more information about long distance running, please visit The Running Institute.