All the info you need before hitting the road
If the goal is to run the entire marathon without stopping and walking, then I recommend at least 18 months to build up from no running to running 26 miles.— Pete Pfitzinger, co-author of “Advanced Marathoning"
The marathon, contested over 26.2 miles, is one of the most respected athletic achievements available to the masses. Training for and finishing a marathon require considerable physical fitness and determination. However, because marathon running also can be an eminently social and even charitable endeavour, the sport has exploded in popularity, with the number of finishers more than doubling between 1990 and 2010 to 507,000. For you to gain the satisfaction of finishing a marathon, it's vital that you prepare properly. "Your chances of an enjoyable marathon experience that sets you up for a lifetime of running are greater with more running under your belt," said Scott Douglas, senior editor of "Running Times" and author of "The Little Red Book of Running." "The marathon will still be there if you wait a bit before starting to prepare for it."
Footwear, food & training
You don't need a wealth of equipment to become a serious runner, but because marathoning is an outdoor and physically stressful activity, you need to be prepared -- especially when it comes to your feet.
There is no one shoe or group of shoes that is better than the others. Some runners require extra cushioning, some need a rigid model to control unwanted lateral movement, and others are best-served by a combination of the two.
While quality shoes can be found at many outlets, you're better off working with knowledgeable salespeople at a running specialty store. These shops often have discounts on models that have been discontinued but are still tried-and-true.
Other important issues include how to modify your diet to satisfy your increased energy needs, which for most people means taking in a higher percentage of calories from carbohydrates; increasing your fluid intake; eating plenty of fiber; and eating smaller but more frequent meals.
"Focus on healthy, colourful foods that help boost the immune system, especially immediately post-workout -- blueberries with plain yogurt, spinach salad with almonds, red peppers and avocado," said Nicole Hunt, a professional trainer.
You'll need to choose an appropriate blend of running and walking to start, and you'll want a running watch as well as a place to keep track of your training progress.
"I suggest a run-walk pattern utilizing time, not distance," Hunt said. "The first week might be just 20 minutes of total running time -- for example, one minute of running and five minutes of power walking repeated six times every other day. The second week might be two and four, the third three and three, etc."
Timing is everything
Timing, and not just in the race itself, is everything. Just as you'll need patience and determination to finish the marathon, you'll also need them to prepare properly.
Before marathon running soared in popularity, it was virtually unheard of for people new to running to make competing in a marathon an immediate goal. Even those with competitive experience were inclined to wait until they had conquered shorter road races before taking on 26.2 miles.
Getting your legs and cardiovascular systems used to high-intensity exercise takes time, and mentally adjusting to the rigors of an event that consumes anywhere from three to six-plus hours can be as challenging as the physical aspects. If you're overweight or have a chronic medical condition affecting your training, it may take you longer to become ready for a marathon.
With the advent of organised marathon-training programs targeting newcomers, however, it's no longer uncommon for people to toe the line of a marathon within a few months of hitting the pavement for the first time. While this is realistic for some, most experts advise waiting at least a year. Hunt suggests waiting 12 to 15 months. "I prefer my athletes to run a 15K to half-marathon race a few months before their goal marathon," Hunt said.
Some are even more cautious.
"If the goal is to run the entire marathon without stopping and walking, then I recommend at least 18 months to build up from no running to running 26 miles," said Pete Pfitzinger, co-author of “Advanced Marathoning."
The power of teamwork
Finding external support can be a critical factor in your marathon-training success.
When training for a marathon, having motivation from partners can make all the difference. Finding companions who are experienced but evenly matched in fitness is a bonus.
"The most important aspect of getting into running for most people is the social and fun aspect," said Greg McMillan, Ph.D., a prominent distance-running coach. "I strongly encourage runners to find others with which to train. It will make every aspect of running better."
Joining a running club also can help you meet like-minded souls who have been in your shoes and can help guide you through the often daunting process. Typically, clubs have specific faster-track workouts scheduled at the same time each week, and these are often led by a knowledgeable coach and followed by a bite to eat or other informal social event.
The emergence of training programs and fundraising opportunities offered by charitable organisations also has revolutionised the marathon scene.
With proper gear, training and motivation, you can go toe-to-toe with the best runners in the world -- and benefit a good cause at the same time.