Dear Reader,

Marathon training programs usually begin at least six months before the event. The New York Road Runners Club Complete Book of Running and Fitness describes a six-month schedule for first time marathoners that outlines weekly mileage, daily totals, and rest days.

• Begin with a total weekly mileage at week #1 of 22 miles run over 5 days.
• Increase the number of weekly miles slowly, ranging from 1 — 3 miles per week.
• Add an additional training day at week #7.
• Reserve Sundays (or Saturdays) for long runs, beginning with 7 miles and peaking at 20 miles at week #23.
• Rest on Mondays (or Sundays, depending on the day you choose for your long runs). Of course, people can change the days to fit their schedules, but rest is important after the long run.
• Taper off and decrease mileage during the last two weeks.

Following an established schedule adequately prepares people physically and emotionally; however, over– or under–training can lead to injury.

Focusing on a total body workout has benefits, especially when it comes to developing a strong, well–conditioned body. Many runners neglect their muscles from the waist up, so weight training is advised. Since upper body strength contributes to improved performance, you can picture your arms as your steering mechanism, and strong, vigorous arm motion may contribute to a powerful finish. Trunk muscles provide coordination and balance. A variety of lower body exercises for the quadriceps, hamstrings, calves, and gluteus muscles helps strengthen muscles, tendons, and other connective tissue that also may help prevent injury. Proper hydration, stretching, and icing are important actions to take as well.

Joining a running club can offer both support as well as running partners. Often, they provide motivation for the big event, group training runs, and possibly lectures. Many communities have such groups through the local Y, community centers, and/or stores that sell running gear. A running coach or running classes can provide feedback regarding form and other valuable tips. Some good books on marathon training include:

• The New York Road Runners Club Complete Book of Running and Fitness (available at the New York Road Runners web site)
• Marathon: The Ultimate Training Guide, by Hal Higdon
• The Competitive Runner's Handbook: The Best Selling Guide to Running 5Ks through Marathons, by Bob Glover and Shelley-Lynn Florence Glover

Depending upon your foundation of fitness, you may consider walk-running the NYC marathon this November, as there are only 3-1/2 months to go till then. For many people, the excitement is in being in as well as completing this marathon. A marathon also has a component involving mind over matter. Don't focus on your time; focus on fulfilling your own particular goal(s), which could include the goal of finishing the marathon, even if you make a healthy decision to walk–run. Remember, you're not competing with anyone but yourself.

Good luck,

Alice

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