Going the Distance

I don’t want to get your hope up here, but let’s face it, spring is already apon us!  For a certain group of you runners out there that means one thing and one thing only:  Marathon season.  While running is a great way to stay in shape, there are a few key factors to keep in mind when preparing for a marathon, especially if this will be your first.

Allow yourself enough time to train for the run.  It‘s recommended that you start roughly three to four months in advance.  While it’s not etched in stone, just remember, like anything you do, the more time you have to prepare the more comfortable, and confident, you will feel on race-day. 

Select a course that is suitable to your ability.  For beginners, you may want to consider a flatter course with little-to-no hills (and for the more advanced, you can consider a race with more).  When training, it’s a good idea to choose routes that best reflect that of the race.  If the marathon course has a lot of hills, for example, then you should consider training on inclined slopes.

Take your time when training.  Not only should you start gradually and then increase distance once you’ve become more accustomed to running, but it’s also important to get proper rest too.  Remember to take anywhere from one to three days off a week when logging all those extra kilometres because your body will need time to heal.  Also important is adequate sleep (see post here) and nutrition (see post here).

If you’re wondering how often you should be training, there are a number of links out there to help.  The link provided is for Canada Running Series and should help you get started.   (http://www.canadarunningseries.com/crs/training/basicmar.htm).  Remember that there are no hard-and-fast rules to abide by here so, ultimately, choose a program that best works for you. 

There are 2 marathons held in Toronto every year:  The Goodlife Marathon May 15, 2011 http://torontomarathon.com/ and the Scotiabank Waterfront Marathon October 16, 2011 http://www.torontowaterfrontmarathon.com/  Both offer shorter distances as well.

If you want assistance in starting your marathon training, or addressing any running related injuries, please contact the health professionals at Kew Gardens Health Group.