Marathon and Half-Marathon (19 page)

If you feel a little awkward or even a little intimidated at the prospect of joining a running clinic, rest assured that you’re not alone. As adults we generally move in groups and within communities that we have known for years. The prospect of entering a new environment to perform an unfamiliar task is something rare and can be unnerving for even the most confident individual. Beforehand, tell yourself that at some point everyone who joins has experienced similar feelings. After a few training sessions, your uncertainty will disappear, and before you know it you will be comfortable with the other runners.

How the marathon clinic works

Prior to each training session, there is usually a short presentation by the clinic coordinator on a running-related issue such as stretching or nutrition. This is followed by a brief explanation of the upcoming training session. Afterward, participants separate into their designated pace groups. Most marathon clinics group people according to each individual’s running pace; some ask that registrants list their approximate 10-kilometer running time in order to assign them to the appropriate pace group. If you are a beginner, and you don’t have a clear sense of your running ability or 10-kilometer time, you may want to start in a slower group for the first few sessions. Once you complete a couple of runs with your training group, you will get a sense of which group works best for you. Runners are allowed to change groups if, for example, they improve faster than the others in the group, or if they feel the need to move to a slower group because of missed sessions.

Most people tend to push too hard right from the start of a run. Be conservative. You can always switch to a faster group, but starting too quickly and aggressively may lead to injury and frustration.

Each pace group is assigned at least one leader who will run at the front or back of the group. Clinics usually design a course that is some sort of loop, in order to allow run leaders to easily move forward or backward within the group. This way everyone still feels they are part of a group, and it minimizes the risk of participants getting lost or running at a speed that is too fast for their current fitness levels.

What to look for in a marathon-training clinic

• Make sure the clinic leaders are knowledgeable. They should understand the various elements of marathon training, such as the physical and mental demands, as well as injury-prevention and pacing strategies.

• Check that the clinic has a training program that meets your needs by inquiring as to the suggested level of fitness for their programs, and make sure you’re honest with yourself regarding your current level of fitness.

• Each clinic has a different atmosphere. Some are friendlier than others, and you will learn what works best for you after trying a few.

• By visiting a clinic, you will get a sense of whether or not the coordinator is organized and punctual. If you are a busy parent or a single person with a demanding career, you may want a clinic that runs like clockwork. Some clinics are not as structured as you might prefer. This may seem a minor issue, but over the course of several months it can become incredibly frustrating.

• The location of the clinic should be a consideration. If it is conveniently located in your neighborhood or close to work, you are more likely to regularly attend the training sessions.

• If you plan to drive to the clinic, make sure there will be adequate parking. The last thing you want to do each week is spend 15 minutes searching for a parking spot before your training clinic.

Finding a Running Partner

Most marathoners would agree a good training partner is one of the most precious gifts any runner can find. Besides providing safety and security for the runner, a running cohort motivates, supports, and keeps you true to your training program. But before you ask your closest friend or spouse if he or she wants to fill this position, take some time to figure out your training needs, time limitations, and other responsibilities that will compete with your marathon schedule. Also, it’s a good idea to figure out the areas in which you can be flexible. For example, you may have some leeway as to the days of the week you could join your partner, but you know the runs must occur in the morning hours before work. Once you have itemized your own needs, you can ponder which of your friends might be a good fit. At this point, consider the following questions to narrow your choice of running partner, as you want to be confident he or she can hold up one end of the partnership:

• Is she at a similar running level?

• Does he share your enthusiasm for the sport, or will you have to continually motivate him to train?

• Is he supportive of your marathon goals?

• Do you have similar schedules?

• Will it be easy and convenient to coordinate runs?

• Is she a consistent and reliable person?

• Do you enjoy spending extended periods of time with this person?

Making a plan with your running partner

Once you and your partner have agreed to try running together, it might be a good idea to start with one group run per week to establish whether the partnership will work. Make sure you organize a specific meeting place and time. Remember to be courteous and on time. It may not seem an issue to be 15 minutes late for a dinner date, but if you are regularly late in meeting your running partner, it can become a deal breaker. Waiting in the wind and rain is different from waiting inside a warm coffee shop, watching the rain beat down on the window. If you can, try to meet your partner in the foyer of a building or in a bus shelter. Some running groups have a 5- or 10-minute rule whereby they meet at a given time, and if others are not there within the set time frame they commence the run; the late party is left to his or her own devices. This is a good way of making sure that people show up on time!

Even if you have a running partner, occasionally join another friend for some extra motivation and company. He or she may accompany you on a bike, or simply drive along your route and be there for you every mile or two along the way.

Pregnancy and Running: Some Questions

Can sedentary women start running once they conceive?

The short answer is, yes! It may seem strange, but if you’re a woman who was sedentary prior to becoming pregnant, now might be the time to take up a gradual and progressive walk/run program. Sport medicine physician Dr. Liz Joy of Salt Lake City, Utah, says, “It’s a myth that it is dangerous for sedentary women to start exercising once they become pregnant. I encourage all of my pregnant patients to keep moving, especially the ones who are at risk of gestational diabetes.” For most previously sedentary women, Dr. Joy encourages a regular walking program during the first trimester. Once the nausea—which is usually limited to the first trimester— is over, she suggests that these women take the same approach to exercise as the rest of her non-pregnant patients. Dr. Joy believes everyone, including mom and baby, can benefit from a gradual and progressive walk/run program.

Depending on how they feel, pregnant women can begin a gradual walk/jog program, perhaps working up to a 5- or 10-kilometer (3- or 6-mile) distance, but this is definitely not the time to embark on a half- or full-marathon journey.

Is distance running safe for pregnant women?

We don’t have to look very far to see pregnant women exercising. Whether it’s at our local yoga studio, swimming pool, or jogging track at our community center, women are choosing to stay active during pregnancy. However, marathoning women need to look for a balance between staying healthy while pregnant and not pushing themselves too hard. Dr. Karen Nordahl, physician and co-author of the pre-natal fitness book
Fit to
Deliver
, says, “A woman can run as long as she feels comfortable and has no pregnancy or orthopedic complica- tions.” It has been found that women who were regular runners before becoming pregnant often find they can run long into their pregnancies.

Can I continue to train for a marathon during my
pregnancy?

Dr. Joy says pregnancy is not the time to improve your fitness level for a future marathon. Instead, she encourages women to focus on staying healthy and active. Being active means different things to different women. For example, a woman who was sedentary prior to pregnancy would likely find a gradual walk/run program to be the ideal challenge. For elite marathoners, running at a moderate pace several times a week is likely achievable. Although there are no specific guidelines for how much or how little running is safe for pregnant women, Dr. Nordahl suggests that if you ran regularly before becoming pregnant, and you don’t have any complications, you could continue running until 8 to 10 weeks before your delivery date. Be certain to monitor your exertion level, and only run at a moderate pace. Also advise your health care provider of your exercise routine. If you are fit and have done a significant amount of distance running prior to pregnancy, you still should ask your doctor for the green light to continue training. As you know, each pregnancy is unique, so it’s important to be responsible and plan according to the guidelines provided by a health care professional.

When can new mothers begin training for a marathon?

If you’re wanting to continue or start a half- or full-marathon program post-pregnancy, it’s essential that you take a gradual and progressive approach. Your body has been through a lot. You need to be well rested and recovered from your pregnancy before starting an aggressive training regime. If you start back too soon or take an overly aggressive approach, it increases the likelihood of injury and extreme fatigue. Because of this, health care providers recommend that you check in with them for specific guidelines that will work for you. However, as a general rule, it’s good to wait at least two weeks after a vaginal birth and 6 to 8 weeks after a cesarean section before returning to a regular running schedule. As a means of easing your body back into running, you may want to start with some fast walking, then progress to faster walking, and gradually you will be jogging and running as your body adjusts and is ready for it.

Do lactating marathoners need to take any special
precautions?

Hydration and finding a good sport bra are essential for lactating runners. During pregnancy and beyond, it is especially important for women to remain well hydrated, especially if they’re breast feeding. Take along a water bottle, or include a water stop on all of your runs, even the shorter ones.

Given that your breasts will have increased in size and tenderness (if you’re breast feeding), a good sport bra is essential. But finding one that provides comfort and function and minimizes movement can be difficult. Some women have found that because of extra sensitivity and density of the breast, they prefer a bra that eliminates all or most of the movement in the breast area. Most bra and sportswear companies provide a good selection of exercise bras that meet the needs of all women, regardless of shape and size. Ask your local running store for suggestions on good running bras. If they don’t have one that meets your needs, it’s likely they will be able to suggest a brand and store that does.

Marathoning Families

There’s little doubt that taking on the challenge of training for and completing a half or full marathon will affect almost every aspect of your life. Your diet, your sleep patterns, your relationships, and your work will almost certainly be realigned and reshaped along the way. Viewed by some as a crime of selfishness, marathon training doesn’t have to be a felony if you are committed to making it work for you and your family. The following section provides tips, suggestions, and tools for making the marathon experience a positive one for you and your loved ones.