sports watches for marathon runners image
Adam
Hi,
I play football/soccer, i am fit enough to last 80 minutes (thats the time we play at my age), but how can you get really, really fit like marathon runners. Also, how long does it take, how long do you train for etc..?
Thanks
Answer
Hi Adam,
How fit any given individual gets and how quickly is very individual - a lot is determined by genetics that we don't have any control over. However, what I can tell you is that most people are capable of becoming fit enough to at least finish a marathon (if they're disciplined enough and can make the time commitment). If you are already in reasonably good shape (and it sounds like you are), you could probably get into marathon shape (ie, develop enough endurance to finish) in 4-6 months. That's about how long most people allow to train for their first marathon. (People who are truly beginners and in poor shape should allow more like a year.)
If you google "marathon training program", you can find thousands of programs online for all different levels of runners, so I'll leave that up to you. Runner's World also has a SmartCoach program (free, though I think you have to register with their site) that will put together a program for you based on what kind of shape you're in now, how much you want to run, what pace you want to shoot for, how long you want to train, etc:
http://runnersworld.com/cda/smartcoach/1,7148,s6-238-277-278-0-0-0-0-0,00.html
Here are the basics, though:
1) If you haven't been fitted by a pro for running shoes, take care of that first (especially if you're thinking of training for a marathon), since improper or poorly fitted shoes are one of the number one causes of injuries in runners. Find a store in your area that caters to runners (avoid general sporting goods stores) & tell the clerk that you need a shoe fitting. They should measure your foot in several different ways, watch you walk & run barefoot & in shoes, & have you try on several different pairs. Use your running shoes ONLY for running and track the mileage you put on them - most pairs only last about 300 - 500 miles before they are no longer good for your feet.
2) If you don't do a lot of distance running, start off with a relatively low amount of weekly mileage, say 10-12 miles a week. A third of that should be run all at once (your "long run"). If you're feeling ambitious, you can devote a tenth of your weekly mileage to speed training (mile or half-mile repeats at a fast pace, with short walk-recovery breaks in between). The rest should be divided into medium-distance runs that you do at a moderate pace. (Always be sure to jog for 5-10 minutes to warm up, and cool down with an easy 5-10 jog or walk & stretching.)
3) Resist the temptation to increase your mileage too fast, even if you feel like you can - this is the downfall of many a new runner. Distance running is a high-impact activity, and your muscles & connective tissue needs plenty of time to acclimate to the new demands you're making of them. You can safely build mileage by 5 - 10% per week, though it's good practice to make every third or fourth week a cut-back or plateau week.
4) Listen to your body & take extra rest days when you need to. Getting sidelined by an injury because you tried to run through it SUCKS, and plenty of beginners make that mistake. Invest in the long haul and back off if you experience shin splints or lower leg pain / soreness that doesn't go away in a few days. If that happens, spend fewer days running and more days cross training (cycling, swimming - anything that's low impact on your legs) to keep up cardiovascular fitness until your legs are fresh enough to continue running.
So those are the basics - there are a ton of more detailed resources online you can look at if you're interested (Runner's World is a great place to start). Best of luck!
Hi Adam,
How fit any given individual gets and how quickly is very individual - a lot is determined by genetics that we don't have any control over. However, what I can tell you is that most people are capable of becoming fit enough to at least finish a marathon (if they're disciplined enough and can make the time commitment). If you are already in reasonably good shape (and it sounds like you are), you could probably get into marathon shape (ie, develop enough endurance to finish) in 4-6 months. That's about how long most people allow to train for their first marathon. (People who are truly beginners and in poor shape should allow more like a year.)
If you google "marathon training program", you can find thousands of programs online for all different levels of runners, so I'll leave that up to you. Runner's World also has a SmartCoach program (free, though I think you have to register with their site) that will put together a program for you based on what kind of shape you're in now, how much you want to run, what pace you want to shoot for, how long you want to train, etc:
http://runnersworld.com/cda/smartcoach/1,7148,s6-238-277-278-0-0-0-0-0,00.html
Here are the basics, though:
1) If you haven't been fitted by a pro for running shoes, take care of that first (especially if you're thinking of training for a marathon), since improper or poorly fitted shoes are one of the number one causes of injuries in runners. Find a store in your area that caters to runners (avoid general sporting goods stores) & tell the clerk that you need a shoe fitting. They should measure your foot in several different ways, watch you walk & run barefoot & in shoes, & have you try on several different pairs. Use your running shoes ONLY for running and track the mileage you put on them - most pairs only last about 300 - 500 miles before they are no longer good for your feet.
2) If you don't do a lot of distance running, start off with a relatively low amount of weekly mileage, say 10-12 miles a week. A third of that should be run all at once (your "long run"). If you're feeling ambitious, you can devote a tenth of your weekly mileage to speed training (mile or half-mile repeats at a fast pace, with short walk-recovery breaks in between). The rest should be divided into medium-distance runs that you do at a moderate pace. (Always be sure to jog for 5-10 minutes to warm up, and cool down with an easy 5-10 jog or walk & stretching.)
3) Resist the temptation to increase your mileage too fast, even if you feel like you can - this is the downfall of many a new runner. Distance running is a high-impact activity, and your muscles & connective tissue needs plenty of time to acclimate to the new demands you're making of them. You can safely build mileage by 5 - 10% per week, though it's good practice to make every third or fourth week a cut-back or plateau week.
4) Listen to your body & take extra rest days when you need to. Getting sidelined by an injury because you tried to run through it SUCKS, and plenty of beginners make that mistake. Invest in the long haul and back off if you experience shin splints or lower leg pain / soreness that doesn't go away in a few days. If that happens, spend fewer days running and more days cross training (cycling, swimming - anything that's low impact on your legs) to keep up cardiovascular fitness until your legs are fresh enough to continue running.
So those are the basics - there are a ton of more detailed resources online you can look at if you're interested (Runner's World is a great place to start). Best of luck!
What are some good recovery techniques for my knees after running long distances?
MichaelS
I've been running six miles everyday and I'm trying to increase the mileage to either prepare for a marathon or a half-marathon and my knees sometimes ache and hurt afterward. Granted it does have a lot to do with the surface I'm running on sometimes but I'm usually relatively careful with how I step so anyways what can I do after or before a run to be sure my knees don't sustain any injuries from running long distances?
Answer
In terms of treating the pain, take Ibuprofen, Motrin, or another anti-inflammatory and ice for 10 minutes on / 10 minutes off for 40 - 60 minutes as soon as you can after a run. If you are consistent about this, it will help your knees feel less sore in the days following a run.
The next thing to try to figure out is if there is something about the way you're running that's causing your knee pain. A lot of times, runners with chronic knee pain have it because they overstride, meaning they try to run faster by making their strides longer. The result is often that your foot strikes the ground on your heel, out in front of your body rather than directly beneath your center of gravity. Because of the way our bodies are built, this causes your knees to take a lot of extra force, which can lead to pain and injury. The only way to know for sure, though, is to have someone who is experienced in helping runners work on form watch you run & tell you what they think.
Also be sure you're not trying to increase mileage too fast, which can make all sorts of joints and muscles unhappy. Remember that you can safely increase your mileage by 5-10% from week to week; more than that only puts you at risk for injury. Also, if you're running seven days a week right now, it's possible that the tissue in your knees just isn't getting time to recover between workouts. Even elite runners take one day a week off in order to allow their bodies to completely recover from running, and two is a good idea for recreational runners.
Barring those things, there are several knee problems common in runners, including patellofemeral syndrome, chondromalacia, and IT band syndrome, but those are things a sports medicine doctor or orthopedist would have to diagnose. If your pain gets worse or doesn't resolve, you might make an appointment to see if s/he thinks it could be something more serious.
In terms of treating the pain, take Ibuprofen, Motrin, or another anti-inflammatory and ice for 10 minutes on / 10 minutes off for 40 - 60 minutes as soon as you can after a run. If you are consistent about this, it will help your knees feel less sore in the days following a run.
The next thing to try to figure out is if there is something about the way you're running that's causing your knee pain. A lot of times, runners with chronic knee pain have it because they overstride, meaning they try to run faster by making their strides longer. The result is often that your foot strikes the ground on your heel, out in front of your body rather than directly beneath your center of gravity. Because of the way our bodies are built, this causes your knees to take a lot of extra force, which can lead to pain and injury. The only way to know for sure, though, is to have someone who is experienced in helping runners work on form watch you run & tell you what they think.
Also be sure you're not trying to increase mileage too fast, which can make all sorts of joints and muscles unhappy. Remember that you can safely increase your mileage by 5-10% from week to week; more than that only puts you at risk for injury. Also, if you're running seven days a week right now, it's possible that the tissue in your knees just isn't getting time to recover between workouts. Even elite runners take one day a week off in order to allow their bodies to completely recover from running, and two is a good idea for recreational runners.
Barring those things, there are several knee problems common in runners, including patellofemeral syndrome, chondromalacia, and IT band syndrome, but those are things a sports medicine doctor or orthopedist would have to diagnose. If your pain gets worse or doesn't resolve, you might make an appointment to see if s/he thinks it could be something more serious.
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