Wednesday, March 31, 2004

One step at a time

Training for and running your first marathon may be one of the toughest yet most uplifting things you may tackle as an individual. It takes patience, determination and support from friends and family. Here are some tips to help get you through:

Mental obstacles

• I’ll die. Unlikely. But if you are seriously wondering, see your doctor before starting an exercise program.

• I’ll look like an idiot. Faggetabowdit. No one actually sees you run. They just see some runner; you’re part of the landscape. If you think you’re too out of shape to wear running clothes, you’re not. Athletes respect you just for trying. And everyone else will wish they had your guts.

• I can’t run 26.2 miles. True. But you will. No matter what kind of shape you’re in, there is someone in a marathon today crossing the finish line who started out just like you.

Mantras

“A thousand mile journey starts with the first step.” “Just put one foot in front of the other.” “I’m only going to run 10 minutes.” “Pain is temporary. Winning is forever.”

Logistics

• When to start? Today. With a little run. Half-a-block. Slow. That’s a run. Hey, you’re a runner!

• How do I train? Everyone is different. If you run already, say three miles or a bit more several times a week, check out www.halhigdon.com/marathon/ Mar00novice.htm. Yes, that’s the “novice”-level program. But remember, this is for marathon training. Don’t be tempted to start at a level your body isn’t ready to tackle.

If you are lacing up for that first half-block, take a look at something more accessible on Hal’s site. Try the 5K (kilometer) guide to race about 2.5 miles after just eight weeks.

• What about stretching? With 50 just around the corner, I need to stretch. A little before a run. More after. Check a book or the Web for stretches, such as runnersworld.com.

• What shoes are best? Don’t mess around. Go to a running store during off hours. (I like A Snail’s Pace).

• Wear running socks. (I like thick socks, but some people don’t.) Plan on at least 30 minutes. Tell them about your goals, and that you are there for expert advice. Ask them to see you run. This is to determine what type of shoe is best for you. Be sure there is room for your toes. Figure on spending around $100.

Show care

• Thread the laces through the notch in the tongue (if there is one). This helps keep the tongue aligned and allows for looser laces in the toe box with slightly more snug lacing higher up. Double tie.

• Toss shoes after 500 miles or so when the rubber is trashed. It’s cheaper than seeing a doctor.

• What clothes work? It will feel like it’s about 20 degrees higher than the actual temperature once you start running. During colder weather, layer. Running tights are comfy below 45 degrees.

Those skimpy running shorts my daughter hates? Just get whatever shorts you like. But remember: Cotton retains moisture. It is cold, doesn’t dry quickly and rubs. Go for the synthetics.

• What to eat? An energy bar a half-hour or so before a run should give you fuel for a few hours. Gel packs are quick energy for about 35 minutes. Try different combinations. And get something you enjoy.

• What about water? Hydrate. This is critical. Figure on about a quart of water an hour. A sports mix ensures you are getting enough sodium. Experiment.

I wear a fannypack bottle for runs up to eight miles. For longer runs, I prefer a hydration pack.

• I don’t want to be roadkill. Stay off roads. Cross streets carefully. And if you run at night, wear reflective tape and/or flashing bike lights. I like trails because the softer surface is kinder to your body, and it’s beautiful.

Once you start

• Should I go solo? If you’re a social animal, jump on the Web and find a running club. Or you may find solace in the simplicity of running alone.

• The weather is awful. There is no such thing as “bad” weather, just different kinds. Besides, it’s fun to run on a stormy day once you warm up. Really!

• I’m too tired/busy to run. Listen to your body. If you really need an extra rest day, grab it. But if you have too many days like that, either see your doctor and/or reduce the amount you are running.

You might also try putting on your running gear and just stretching. Then step outside. And keep putting one foot in front of the other.