JOINT BASE SAN ANTONIO-RANDOLPH, Texas –
With the Air Force Marathon at Wright-Patterson Air Force
Base, Ohio, three months away and the
Rock ‘n’ Roll San Antonio Marathon less than six months away, it’s time for
runners who wish to compete in either or both of those races to commit
themselves to a training program.
The prospect of running in a marathon may seem especially
daunting to runners who are used to running 15 to 20 miles a week but have
never risen to the challenge of a 26.2-mile race.
However, proper preparation – including a dedicated training
program – can help them reach that lofty milestone, according to Tommy Brown,
Joint Base San Antonio-Randolph Rambler Fitness Center recreation aide.
“It’s good to have some 5K and 10K runs under your belt
before you train for a marathon,” he said. “We recommend a 16-week beginners’
training program for those who haven’t run in a marathon before. It’s a gradual
process.”
The 16-week plan, which is outlined in the Marathon Training
Guide available at the Rambler Fitness Center, starts at 15 to 16 miles the
first few weeks and works up to a peak of 39 miles a week, including a 20-mile
run, by week 13. The plan includes aerobic intervals, uphill runs, easy runs,
long runs, speed work and rules for race day. In addition, three to four rest
days are prescribed each week.
The guide also includes a plan for intermediate runners –
those who have regularly run 20 to 30 miles per week for a year or more and
have experience in 10K races, half marathons and possibly a marathon.
Brown said one thing that can help an aspiring marathoner is
to run with a partner while training for the race.
“Some of the advantages of running with a partner are
accountability, motivation and the competition,” he said. “Once you reach a
certain level, you’ll be able to train by yourself.”
The proper mindset is also essential, Brown said.
“Running 26.2 miles is tough, so you have to follow the plan
and believe in yourself,” he said. “You have to tell yourself you’re capable of
it.”
Other considerations are diet and nutrition as well as
hydration.
“You have to know what to add and subtract from your diet
and you want to be sure you have enough energy to complete these runs,” he
said. “Running this distance will require more calories.
“Hydration is also very important,” Brown said. “People
underestimate how important water is for the body.”
Drinking water during the race is vital, he said, but too
much can be detrimental.
Latoya Marble, Air Force Personnel Center force support
career field administrator and a runner with three marathons to her credit,
said her advice for runners training for their first marathon is to slowly
build up miles and follow a training plan.
“Ensure you get your training runs in during the week,” she
said. “Running long on the weekend is important, but you maximize your
conditioning by completing the training runs through the week.”
Marble, who plans to run in the Chicago Marathon in October,
also suggests adding strength training on non-running days.
“Strength training builds muscle and also helps with
endurance,” she said. “I also suggest trying out any new energy gels or breakfast
before race day to avoid any tummy problems.”
Runners also need to consider the proper gear, especially
footwear, Brown said.
“Select running shoes that are comfortable and have the
proper spacing,” he said, referring to the recommended half-inch of space
between the front of the shoe and the longest toe.
The Marathon Training Guide also covers weight training, the
selection of running shoes, nutrition and eating tips.
For more information, call the Rambler Fitness Center at
652-7263.