Want to run a marathon? Take slow strides
The glory of crossing the finish line at the Chicago Marathon doesn't have to be an impossible goal, even if running a mile seems like a stretch.
To get in shape for a marathon, experts say the trick is to get started early.
That means now.
Seasoned runners already know that these late winter months are the time to build their endurance, strength and speed for all those summer and fall races.
For novice runners, though, now is the time to "build a base," says Tony Bothell, a physical therapist and athletic trainer at AthletiCo in Schaumburg.
"You can't just go out and say, 'I'm gonna start running 10 miles now and move up to 26.2 miles by October,'" Bothell says. "Your body is going to break down."
Starting slow is key for newbies, and that means just seeing if you can run for even 10 or 15 minutes. No worries about speed or mileage -- just aim for time, he added.
Elmhurst resident Bill Sanders, the marathon coordinator for the Elmhurst Running Club, agrees that this approach is smart. He recommends newcomers mix walking with running to start.
"I'd go out five days per week and just start walking," he said. "Make a goal for yourself and say, 'I'm going to walk for 30 minutes.' Then gradually change that to 20 minutes of walking and 10 minutes of jogging, gradually changing the ratio."
But once you can run or jog a respectable mile, then what? Join a running group, both Bothell and Sanders say. The pros in these groups will teach you tricks to prevent injury, like alternating running days with low-impact cardio, such as swimming, to give your joints a break.
Some groups, like Illinois Runs (which has training groups throughout the suburbs), pair with professional groups like AthletiCo to offer health screenings and seminars about topics such as training and injury prevention.
Not only will these help you develop an effective training program and prevent injury, but they offer a new level of motivation.
Sanders says that even with 42 marathons under his belt, he still struggles with getting mentally geared up.
"The marathon itself is only a part of the whole thing," he says. "The training is what is really exciting. It's kind of like when you get married, the wedding day goes by quickly, but the planning and preparing, there's so much excitement behind that. Plus you build great relationships and make great friendships."
Another key to staying motivated for a big run like the Chicago Marathon is to sign up for smaller races. Bothell says working up from a 5K, 8K, 10K and half-marathon isn't necessary, but may help with speed, discipline and the final key ingredient -- confidence.
"You need to have some self-confidence in order to get it done," Bothell says. "If you think, 'I can't run more than three miles,' then it's going to be really hard to get past three miles."
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