Marathon and Half-Marathon (9 page)

How you might feel during this phase

With luck, you’re feeling excited about your new challenge. It’s understandable if you feel some uncertainty, especially during the first few training sessions. Rest assured that before long these feelings will be replaced with a comfortable confidence.

Coaching tips: Find a comfortable shuffle

Most people, at least initially, try too hard and do too much too soon. If you find things too easy to start with, that’s good! As your workout time increases, you will find it challenging enough. Here are a few things to consider when you’re trying to find your own running pace:

• Both of the walking and jogging portions should be completed at a “talking pace,” which means exactly that: you should be able to comfortably carry on a conversation at all times, whether you are walking or jogging. If you find yourself short of breath, you need to slow down.

• The run, or jog, portion of each session is more like a “shuffle-jog.” You want it to feel as though you could walk as fast as you run.

• It may sound a little odd, but if you’re unsure of how the shuffle should feel, try doing the first minute of your running interval shuffling on the spot. This will give you a clear sense of the slow and easy nature of running at your own pace.

• The long-term goal is for your shuffle-jog and your walk to eventually blend together into continuous jogging. But for the duration of your half- or full-marathon program, there is a clear distinction between jogging and walking.

• In addition to finding a pace that works for you, it’s also important in the early stages to establish a solid training pattern. This means you need to decide when, where, and at what time you will do the bulk of your training.

• Make an appointment with yourself, just as you do for the other parts of your life, and do not cancel these new appointments. By making your sessions a priority from the start, you are more likely to stick with your training.

• As the program indicates, spread your sessions evenly over the week: for example, Tuesday, Thursday and Saturday, with optional cross-training sessions on Friday and Sunday. For information on cross training, refer to chapter 7.

• You will soon figure out whether you prefer to exercise early in the morning, during your lunchtime break, or at the end of the day. You will find your commitment to the program easier if you establish a weekly pattern for your training times.

Tips from an elite athlete:

Two-time Olympic marathoner Bruce Deacon knows all about the importance of good footwear. “The most important equipment you need right now is a pair of good, supportive running shoes. If you haven’t already done so, do yourself a favor and head to your nearest specialty running store, with at least 30 to 40 minutes to allow yourself time to be fitted properly. Bring in your old footwear so that the experts can analyze your tread and at the same time look at your gait and foot type. The athletic-footwear world has become very specialized, with shoes to accommodate things like a neutral foot (if that’s you, you’re lucky), overpronation, supination, you name it, and most companies offer width sizing as well. Do treat yourself and buy the best shoes you can afford. You won’t regret it, because you’ll be more comfortable and have less chance of injury.” Let the important people in your life know you have made this commitment to train for the half or full marathon. Share your excitement, and give them a “heads-up” when you plan to work out, so that they can support you. The time commitment is huge, and there Find good footwear is no doubt it will affect their lives as well as your own. They will respect you for your hard work, and who knows, maybe even join you!

Phase 2: Weeks 5–8

To climb steep hills requires a slow pace at first.
—Shakespeare,
King Henry the Eighth

Patience is key. Avoid focusing on the work ahead. Instead, feel good about your progress. Each workout brings increased confidence and positive reinforcement: you can do this!

Goals for phase 2

1. To be able to jog consistently for 6 minutes at the end of week 8

2. To truly start to find your own jogging rhythm

How you might feel during this phase

The initial feelings of excitement from your new goal are likely being overshadowed by fatigue and the odd ache or pain. You may be feeling some soreness in muscles you didn’t even know you had. These are normal feelings, but you still need to take care of yourself. Now is the time to establish healthy habits such as proper nutrition and hydration, as well as making sure you have adequate sleep.

Coaching tips: Find your own personal jogging rhythm

Your goal is to become physically comfortable while learning to run. This means finding an easy, relaxed rhythm that you naturally settle into each time you walk/jog. Try incorporating the following suggestions on your next training run:

Phase 2 Programs

• Pace is definitely part of finding a comfortable running rhythm. You should be able to carry on a conversation at all times. If you’re out of breath, you need to slow down.

• As the jog portion increases, remember it’s your arm action that will help you to maintain your rhythm and pace.

• Try to keep your shoulders square and relaxed and your arm action quick, and ensure your elbows are tucked close to your sides.

• Distance running is all about efficiency and conserving energy, which means shorter strides, with very little knee lift.

• In addition to your rhythm, think about your technique. Keep your body upright, keep your arms relaxed and close to your body, and take small steps, without a strong knee lift.

• When you’re running, try to remember this is a shuffle and avoid bouncing. Your weight should be distributed on the mid- to forefoot, unlike in walking, which is a heel-toe action.

You’ve penciled in your commitment to training, but it’s essential to keep an actual training logbook. It might be in your daytimer, or the calendar in your kitchen, or it might be a separate bedside book you write in each night. Jot down the time of day of your session, how you felt mentally and physically, and anything going on in your life that may have affected you, such as a late night at work or a stressful situation at home. It’s helpful to be able to look back and track how you’ve been handling the program, both as a confidence builder and as a way to prevent injury.

Phase 3:Weeks 9–12

The Two Rules of Perseverance:
Rule #1: Take one more step.
Rule #2: When you don’t think you can take one more step,
refer to Rule #1.
—H. Jackson Brown Jr., American author

Persevere and stay on track with your training. Each completed session brings you that much closer to achieving your goal.

Goals for phase 3

1. To be able to jog continuously for 10 minutes

2. To understand the importance of the non-running elements of your training

How you might feel during this phase