In it to win: getting ready for a marathon

Ebony, May, 2007 by Alicia Villarosa

What do Oprah, Diddy and Lance Armstrong have in common? All three and countless other novice runners have pounded the pavement for 26.2 miles to complete a marathon. And with a little preparation, you, too, can cross the finish line.

Getting started

But before you begin preparations, there are a few things to consider. First, respect the distance: 26.2 miles is no joke. Running Coach Jonathan Cane, president of New York-based City Coach, says, "Training is tough, but if you can get to the start, you've done your work and you will get to the finish." So take a gut check and honestly ask yourself if you have the discipline and desire to put in the necessary training to finish the race comfortably and safely.

Get medical clearance. Visit your doctor to get the green light.

Next, keep a log of your mileage and frequency to assess your current level of fitness. It's recommended to have run for at least a year, working up to 4-5 days averaging 20 to 25 miles per week before training for a marathon.

Follow the 10 percent rule. To safely build a mileage base, do not increase your overall weekly mileage or long run mileage by more than 10 percent per week,

Once you've built your base, it's time to find a training schedule. Typical programs are about 18 weeks long, so carve out five months to prepare.

The ABC's of Training

Training programs vary from an intense schedule of speedwork coupled with grueling long runs to programs with a less-is-more approach with more modest weekly totals and fewer longer runs. Whichever method you chose, your training should contain the following components:

Long Runs. Typically done on the weekend, long runs are more than 10 miles and at least 90 minutes. These challenging workouts build mental and physical endurance and help you cope with stressors you'll face on race day.

Shorter Runs. These midweek workouts are done at a fairly easy pace and vary from about 3-6 miles.

Cross Training. To guard against an overuse injury, mix it up. Throw in another form of aerobic exercise that uses different muscles.

Stretching. Tight muscles are inefficient, rigid and prone to tears. Make stretching a part of the run to keep the body flexible and to prevent muscle soreness and accelerate recovery.

Rest. Rest is just as important as any other part of your program. For novices, two rest days per week are recommended.

What (Not) To Wear

Nothing's more important than what goes on your feet. The right shoe depends on your size, foot mechanics and running surface. For expert help, go to an athletic store with a knowledgeable sales staff and shop late in the day when your feet are biggest. For more on shoes, log on to www.roadrunnersports.com.

Dress The Part. Invest in performance-apparel. Look for fabrics that don't chaff or suffocate, but wick and breathe.

And, finally, don't just survive the marathon experience, enjoy it!

To find sample training programs, check out these Web sites: www.marathontraining.com www.halhigdon.com/marathon/Mar00novice www.aidsmarathon.com

from hi-tech to cool comfort

SPORT KIT FOR IPOD NANO IN CONJUNCTION WITH NIKE

Insert sensor in the pocket beneath the insole of your Nike shoe, then plug the receiver into the dock connector on your iPod nano. A.s you run or walk the sensor sends information to your iPod nano. Buy online or at Apple and Nike stores

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FUEL BELT

Just say no to water bottles. Carry nutrition drinks and energy gels, and keep your hands free, www fuelbelt.com or www.revelsports.com

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SOCKS

Yes. there are special socks for running. Some with extra cushioning, odor control elements, blister-reducing socks and basic cotton socks. www.runningunlimited.com

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ROAD ID SHOE POUCH

A shoe pouch that holds keys, money, identification and other items. It's an essential for the runner. www.roadid.com

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