JOINT BASE SAN ANTONIO-RANDOLPH, Texas –
Those wanting to kick fitness into high gear can hit the pavement during several summer runs hosted by the Joint Base San Antonio-Randolph Rambler Fitness Center in preparation for the Air Force Marathon at Wright-Patterson Air Force Base, Ohio, Sept. 21.
For all training in between, the fitness center offers a marathon training guide that helps runners follow 16-week plans.
A 10-mile run June 22, 13.1-mile run July 20 and 18-mile run Aug. 24 are all scheduled to take place at Eberle Park, according to the guide.
When preparing for any marathon-length run of 26.2 miles, forming a strategy is half the battle; sticking with it is the other half.
"You can't decide to run a marathon without a plan, and if you do, you're setting yourself up for failure," Orlando Gonzales, Air Force Personnel Center human resources specialist, said.
A self-described "gym rat," Gonzales has devoted a lifetime to running in some form; he specializes in triathlons - he's competed in about 300 of them during the course of 25 years - but he's also finished a dozen marathons.
"Starting out, I recommend going to a local running store," he said. "There, you will have access to proper gear, dietary supplements and, most of all, guidance for a training plan."
Leading up to a marathon, putting in the time for training is paramount, Gonzales said.
"Any cardio workout is better than none," Gonzales said. "I'm a firm believer in cross training, so if you don't feel like running one day, hop on a bike or stationary bike."
Once training begins, runners should gradually increase their running distance.
"Go out and experience 5Ks and 10Ks first," Rey Salinas, Rambler Fitness Center fitness programs manager, said, which are equal to 3.1 miles and 6.2 miles.
Based on the training plans, people will work up to 30-40 miles a week.
"For Airmen, the Air Force Physical Fitness Test requires them to run 1 ½ miles," Salinas said. "If they haven't run more than that, it will take some time to prepare for a marathon.
"It doesn't happen overnight, so be patient and set realistic goals."
There is no correct time someone should complete a marathon in, so pacing is an individual preference, although Gonzales said "starting slow and picking up the speed" has worked for him.
Staying motivated is a big part of training; Gonzales shared how he keeps his runner's high.
"Join a run group," he said. "There are groups all around the city. Working out with people can help you crank out those few extra miles."
Thinking positive is also a tool for success.
"Believe in yourself; don't doubt yourself," Gonzales said. "Picture yourself crossing the finish line."
Beginners preparing for a marathon may need to change their lifestyle.
"Stick to a balanced, healthy diet and stay hydrated," Salinas said. "Figure out what foods and workouts work best for you."
For more information on weight training programs, consideration for running shoes and eating tips, visit the Rambler Fitness Center, building 999, to pick up a marathon-training guide.