The
Marathon by SANDY MUSSON
The marathon is a foot race over a course measuring 42 kilometres, 195 metres. To run one is challenging, exciting, fulfilling and worth the time and effort if trained for correctly. The fastest marathon on record is 2:03:38, the average time is 4:37 and for most major marathons you need to be at least 18 years of age while the oldest marathoner on record is 100 and has a finishing time of 8:11:05. once considered a sport for the elite, today it is a sport for the masses and holds a spot on many bucket lists. If you’re considering running a marathon this year, there are a few things you should know. • To stay injury free, you should not consider running a marathon until you’ve been running for at least a year and are covering 10 km regularly. • You will likely not qualify for Boston in your first marathon. • You should train specifically for 12 to 24 weeks. The greener you are, the more time you require. • A marathon is not simply two half marathons put together, it is so much more. • Count on a finishing time that is double your half time plus ten to twenty minutes. • All marathons are the same distance. There are no 5 km marathons. • A well trained athlete only fails at the marathon distance for two reasons…incorrect pacing or failed nutrition strategies. • You can only use the elites racing philosophies if you are as fast as them. • You can train for a marathon on three days a week although more is better but finding the least amount you can do to achieve your goals is optimum. • If you can’t hit your goal pace in training you won’t be able to do it race day. • Top 5 Rookie Mistakes: #5 Wrong Training Program (get a coach), #4 Starting too Fast (practice pacing), #3 Lack of Knowledge (ask a coach, training partner or local running store), #2 Hydration (carry it, drink it, add electrolytes), #1 Injury (avoid too much, too fast, too soon). A good plan is to run at least four days a week, adding in cycling, swimming or other cross training activities, weight training with light or body weight. Some runners like a complete day off while others use an active recovery day of yoga, Pilates, stretching and/or massage to be proactive with injuries. A typical late program training week might look like the following:
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35 min easy
Off Yoga
40 min Warm up 10 mins easy then 8-10 x 1 min hard w/1 min
60 min easy Or Cycling
80 min at marathon goal pace
Off Or 45 min easy
Long Run 32k
Finally the goal for your first marathon should be to finish upright and smiling, taking in the entire experience as Emil Zatopek, 1952 Olympic Marathon gold medalist once said, “We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon.”
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613-779-7799 www.therightfittraining.com
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