Marathon and Half-Marathon (17 page)
Read Marathon and Half-Marathon Online
Authors: Marnie Caron,Sport Medicine Council of British Columbia
Tags: #SPO035000, #book
Using, for example, the goal of incorporating weight training into your routine, a poorly set goal might be: “I think I’ll try to learn about weight training.” A
SMARTER
goal would be: “I will go to the introductory class on weight training at my gym this Monday at 7
PM
.”
Dr. Sedgwick suggests that a common pitfall for all athletes is negative self-talk. If you catch yourself saying “I have to...” frequently, it is a good idea to step back and reconnect with your original reasons for running. A person who, in contrast, has a high level of motivation to do a marathon would frequently use positive self-talk such as “I want to train” or “I get to go for a run.” Even better, add an exclamation point: “I want to train!” You can see it doesn’t take much to give yourself a positive message.
Make Running a Routine
Making running part of your routine increases your chances of sticking with it and achieving your marathon goals. Dr. Sedgwick suggests that when starting a new exercise or running program it’s important to, as early as possible, establish habits or routines that work for you. Before you cross the finish line of a half or full marathon, ideally you will have created and maintained a running routine that easily fits into your daily life. Through trial and error you will figure out what works for you. You will learn whether you run better alone or with a group, the best time of day for you to run, and the pre-run diet that works for your body. These are a few examples of tests you will repeat throughout your training until your best options become known and routine. For some people, running will become as much a part of their daily routine as brushing their teeth.
Mix It Up
Beginning marathoners usually start their training with an abundance of excitement and motivation, but maintaining enthusiasm over the months of training isn’t easy. To keep things fresh, include some variety in the time, place, and terrain. Habits and routine are key to sticking with your marathon program, but if you aren’t motivated you will begin to skip runs. For example, you may find training in your neighborhood sufficiently rewarding, but over time the experience is likely to pale. Passing the same houses, barking dogs, and coffee shops can be tedious and tiring. Avoid boredom and waning enthusiasm by planning times when you’ll leave the comfort of your own community for neighboring trails and parks.
RUNNER
PROFILE
Craig
Craig was never really into running; he preferred sports like hockey and skiing. “I always thought running was for tiny guys. I’m 6 foot 4 and built more like a football player than the waifs I see running marathons.” But when Craig’s good pal Brian was trying to put his life back together after his divorce and suggested they choose a destination marathon so that they could run the event and holiday afterward, Craig decided he couldn’t say no. After all, this was the first time in months that his friend had been excited about anything.
Craig, a 44-year-old stockbroker, had hardly run more than a few miles when he found himself completing the on-line entry form for the Venice Marathon. In the 6 months leading up to the event, he and Brian trained regularly together. Craig was surprised at how much he enjoyed the new sport and at how excited he was about the upcoming trip. The two friends planned to run the entire 26.2 miles (42 kilometers) together. Brian was by far the better runner, having run in college for Michigan State. Brian really appreciated his friend’s support over the previous several months, and he wanted to celebrate their friendship by crossing the marathon finish line together.
The two guys left for Venice only days before the marathon. In hindsight, they agreed they should have allowed more time to recover from jet lag, but they had wanted to make sure they had enough time after the race to enjoy the sights of Venice. The morning of the race was sunny and warm. The two were stunned by the huge number of marathoners, as well as by all of the support along the route. Until mile 21, Craig felt great, as though the crowds and amazing scenery had helped carry him along the course. But when he had 5 miles left to complete, he felt his tank was empty. Having run most of the race, walking only through the water stations, he now told Brian to go on without him, as he needed to walk. Brian refused to leave him behind. Instead, he walked with Craig, encouraging him to keep moving and to focus on the runners in front of them. Eventually they resumed a slow jog. The pace was a little painful for Brian, as he was accustomed to running much faster, but he really wanted to cross the line with his friend, which he did. Once across, the two were overjoyed: Craig because he had run his first marathon and Brian because it was a celebration of his friendship with Craig and a positive way to deal with the loss he felt after his divorce. And it was an ideal opportunity to enjoy the sights of Venice!
A marathon-training group or a training partner are great ways to improve motivation and stay on track. Turn to chapter 8 for more information on training groups and running partners.
Common Personality Traits of Elite
Marathoners
Sport psychology research has looked at personality characteristics of high-level runners. As a whole, these individuals tend to be very goal oriented, and they maintain a consistent, steady approach toward achieving their long-term aims. They demonstrate determination and commitment to their goals, and focus more on their bodies (versus distracting themselves with external stimulus) during runs. Not surprisingly, high-level athletes use more self-talk than less experienced runners. They possess higher levels of self-awareness and use it to their advantage. Regardless of your level of experience, you can approach your running in a similar fashion.
YOU NOW SEE YOURSELF AS A DISTANCE RUNNER. Congratulations! If you’re like many of the people who catch the running bug, you might be asking yourself how you can become a better runner. Good technique is definitely important, but there are more factors than this that can help you to improve. Strength training, stretching, and cross training form the foundation to further your running, minimize chances of injury, and increase your level of enjoyment. It may seem obvious, but if you enjoy running, you are likely to not only make it to the start line but also to become a lifelong runner.
If you use the elements outlined in this chapter, together with the guidelines set out elsewhere in this book, you will arrive at the marathon start line prepared and ready for the experience of a lifetime.
The Importance of Laying the Groundwork
The groundwork of a good running program includes two key elements: strength training and flexibility exercises. The training programs in this book use a gradual and progressive approach, but fitness varies with the individual. Age, weight, previous injuries, athletic history, and your current level of fitness are just a few of the elements to be considered when training for a marathon. A healthy 50-year-old who has spent a lifetime swimming and playing squash is starting from a different place than, for example, an overweight 45-year-old who hasn’t done any exercise since high school gym class.
A regular routine of strengthening and stretching exercises alongside your training program are the building blocks for all marathoners. This is especially the case if you have been sedentary for a long period. It’s like building a house: without a good foundation, the house might be able to stand upright, but chances are that it will not stand the test of time. As a marathoner with weak hip flexor muscles and tight hamstrings, you might be able to cross the finish line, but the result could be years of pain and suffering or, worse, surgery. This does not have to be the case if you implement the strength and stretching exercises outlined in this chapter.
Strength
Increasing the strength of a previously injured area will provide your joints with the support they need to keep an injury from flaring up again.
If, during the course of your training program, you become injured or experience delayed muscle soreness that lasts longer than 48 hours, it’s a good idea to check with a sport medicine professional. Once you receive advice on the best approach to rehabilitating the sore or injured muscle, it’s important to be patient with your recovery. As Dr. Jack Taunton of the University of British Columbia points out, “Too often, athletes return to their running program too soon after being injured. They return rested, but they have not regained the strength they need.” The result is usually reinjury.
As well as helping to prevent injury and reinjury, strength training can help prevent the decrease in muscle mass that occurs with age. Increasing your strength also has some great psychological benefits: feeling strong feels good, and it makes you more confident to conquer the hills and valleys of your marathon-training runs.
Distance runners need a strong core
Core muscles include your trunk and pelvic regions. If you have weakness in your back or abdomen, distance running is going to intensify the problem. Take the time to improve the strength in the core region of your body by doing regular abdominal exercises. Yoga or Pilates classes are also great for improving the strength and flexibility of your lower-back and abdominal muscles.
Strength training
A strength-training program is an effective way to develop your muscles for running. Lower-body training strengthens your leg muscles, making your stride stronger and more powerful. Upper-body and core strength is needed for good posture and running technique. For example, if your back and abdominal muscles are weak, you will not be as erect as you could be and will have a natural tendency to lean forward, which decreases your stride and endurance. What to consider before starting a strength-training program:
1. Seek out the advice of a fitness professional. Most private gyms or community centers will provide you with contact information for someone who can help you set up a program.
2. Make sure the fitness professional who is assisting you in creating a program understands your running goals, time demands, and any previous injuries or health care concerns.
3. Before each training session, be sure to warm up properly.
4. Include 2 or 3 training sessions per week in order to achieve optimum response.
Stretching
Runners especially need a regular stretching program for their muscles to work properly. The act of running shortens the muscles. If you regularly sit at a desk in front of a computer, it is even more important for you to stretch. Humans are not designed to sit for extended periods of time. According to Vancouver chiropractor Dr. Raffi Titizian, who works with a large number of beginning marathoners, “The combination of training for a marathon and sitting at a desk is a disaster waiting to happen. The result is short hamstrings, short hip flexors, and poor posture. The result is problems when you are erect and trying to run.” Muscles that are short want to be long, but they can’t be, because the brain neurologically is used to keeping them short. The result is short, tight muscles. Your muscles do not have full range of motion if they aren’t flexible. Full range of motion doesn’t mean being a yoga guru; it’s an anatomical range of motion for your height, weight, and body type. In addition to injury prevention, increased flexibility can minimize tightness in other areas of your body, which improves running performance. The less tight and stiff you are, the better you will feel.
Stretching is essential to any running program if you want to avoid injury. Stretching should be done after you have adequately warmed up (5 to 10 minutes of easy walking or jogging) and at the end of your cool-down session. Hip and upper-leg stretches work the pelvic and upper-leg muscle groups. Stretching the lower legs works the muscles and tendons of the lower leg and calf region. Lower-back stretches work the core area, which is the stomach and lower back.
Refer to appendix A for specific stretching exercises.
Tips on stretching
