Recently, a dear friend and happy runner, Paula Polkow, asked Marathon Mike, Fast Eddy, and me to lend some support and encouragement to a first time marathoner, her friend David. Here is my response.
Dear David,
You have already won. Simply going for it is victory enough. Finishing the distance you set for yourself will be another victory, I can’t even describe. Endurance and persistence are qualities that are learned and earned. Now let’s get you to the starting line.
Getting to the marathon starting line healthy, rested and confident is the best guarantee of crossing the finish line safe and satisfied. It is better to be slightly undertrained and still enthusiastic than overtrained and tired.
Accomplishing this is an art, and it is significant in itself, when you consider that, on average, 25 percent of event registrants don’t make it to the starting line at all. What other sport is there where you’ve already bested 25 percent of the field just by showing up fit? The marathon truly starts on registration day.The first step towards improving your odds of arriving at the starting line ready to go is selecting the right training plan. There are many proven plans available for runners of all levels. HalHigdon.com and JeffGalloway.com are two of the best websites to use in coming up with your plan.
For first timers, I always recommend a novice plan with the goal of finishing. I do not recommend that beginners run for time. Choosing a proper plan and sticking with it greatly increases your enjoyment of the entire experience, and although it may seem too easy in the beginning, I guarantee no matter what plan you choose, it will still be very challenging as the weeks progress.
This is a sport where slow progress is the key to success. Follow the proven training program, and you will succeed. Be patient—easy days and rest days may be more important than hard days. The body, mind, and spirit respond only when hard work is followed by rest, recovery, and growth. If you have selected a training plan that is too demanding, simply switch to an easier plan. Remember the goal is to finish happy!
Next to being patient, being flexible with your plan is a big key to success over the months of training. The steady build up is what pays off. Don’t be afraid to modify your training week, when you have to, by swapping a rest day with a workout day. In the long run, it won’t matter much.
On longer runs, try to avoid the heat of the day and don’t be hesitant to walk often for short periods to recover, drink fluids, and stay strong. I enjoy a brisk walk for 30 seconds after each mile on my long runs. It is amazing how little time you lose and how energizing it can be. Besides, drinking is so much easier while walking than running. The key is to relax, remain patient, and be flexible short term, but steady long term.
Staying mentally focused and positive is also a key ingredient in achieving the long term goal of making it to the starting line. View each completed day, whether a workout or a rest day, as a victory. By doing so, as the training proceeds, your confidence will grow and spill over into everyday living.
Two great ways to stay positive and keep it fun are to train with other runners who are building up to an event and entering a couple local fun runs to mix it up and check your progress. Remember to run the fun runs to finish, not for time.
Focused stretching and eating right, will also contribute to your goal. Ask yourself, “Is what I’m eating today helping me get to the starting line ready?” If not, choose something else to put in your mouth!
As the event draws near, the final key piece to succeeding on race day is your taper. The last two to three weeks must focus on rest, rest, rest. Although it seems like you should continue to train and build up close to race day, it is just the opposite. The more effectively you taper off your training, the stronger you will be on race day.
Effective consistent training involves intensity, frequency, and duration. In your taper over the last few weeks, if you want to earn the double victory of making it to the start and finish line healthy and happy, I recommend maintaining the intensity and frequency while cutting the duration by two-thirds. Rest is the key! Hal Higdon suggests filling the free time that you would normally be using for running by watching inspiring running movies or perhaps reading one of his books. He also warns against overeating, as the appetite remains high during the taper period and since you are resting, resting, resting, you don’t need the calories. Good advice for the home stretch! Finally, always remember, winning is realizing that you have already won just by being in the running. See you at the starting line!
