Run a Marathon
The thought of running 26.2 miles, or even just covering that distance on foot in one day, makes the word “intimidating” leave something to be desired. For some, thinking of covering half that distance, 13.1 miles, is every bit as daunting. However, running marathons is not limited to some slim, superhuman fleet of foot runners who ran track in high school. In fact, 40 percent of people who register for marathons are overweight. The average pace for marathon and half marathon runners in 2007 was 9:36 per mile. Some participants even took over 8 hours to complete the race.
Most people who attempt this feat do it to achieve a goal that many people never even consider attempting. In the process of working towards such an incredible accomplishment, a person has to put in months of running, walking and lifestyle changes. It’s these steps that can ignite a personal health revolution. It could mean losing weight, gaining strength, improving endurance and cardiovascular health, or even making improved nutritional habits part of your daily life. When such a substantial goal as running a marathon or a half marathon is before you, you will make changes to achieve it.
If so many people have reached this goal and proven that it can be done, why do so many resist attempting it or deny that they could do it? There are several myths that fuel these mental barriers. The idea that running causes arthritis is one such rumor. Recent studies have shown that runners are actually less likely to have osteoarthritis of the hips, knees and ankles than non-runners of the same age. Some potential runners say they can’t train for a marathon because they don’t have time to run everyday for that long. The reality is that a runner can train 3-4 days a week, for about 30-40 minutes per run during the week with one longer run on the weekend.
So, does this mean everyone has the green light? Not necessarily. If you have never run before, it is a good idea to have a medical check-up to make sure it’s safe to begin a program. Additionally, having a physical therapist or exercise physiologist who specializes in running do a gait analysis is a good idea. Running is an activity that causes injury through small malalignments of the feet, hips, knees and spine that repetitively stress the wrong areas of joints. If the joints are in proper alignment and have proper movements, the risk of injury is much less.
Increasing mileage and the length of workouts is another key to successful marathon training. Ideally, you should find a program that fits your schedule and progresses your weekly mileage total by around 10 percent per week. Don’t lace up your shoes and go out for a 10 mile run the first day and plan on increasing by a mile the next day.
With wise training, common sense, and persistence, nearly anyone who is willing can run and finish a marathon or half-marathon. We may not all be first across the finish line, but it’s a victory nonetheless.