Eamonn Coghlan's guide to running fitness
Are you thinking of running in the 25th Anniversary Adidas Dublin Marathon on October 25th next? Perhaps you want to introduce regular running to your lifestyle. If so, now is the perfect time to start training. With the summer here and long bright evenings ahead, the incentive to get fit couldn't be better.
No matter what your level of fitness, there is plenty of time to get in shape and feel good about yourself as you train over the coming months. Whether you are planning to walk, jog or run, the formula over the coming months is pretty much the same.
One must learn to gradually build up as much mileage in their legs as possible in a controlled way, whereby it will be the total accumulation of the training that will have you ready to complete the 26 miles 385 yards distance of the marathon.
Remember, it's not the distance that hurts; it's the speed at which you do it. The important thing to remember is to learn to jog for as long as you can, at a slow pace. As your legs and body adapt to the training regime, you will be very surprised at what you can achieve. As the weeks pass by, you will increase the distance you run or walk.
If you find it hard to complete the run distance recommended, then use the jog/walk formula. In other words, run for as long as you can and then walk for five minutes and start jogging again until you complete the distance. Eventually, you will be able to jog without stopping.
The marathon is a test of endurance, not speed. Practically all runners who fail to complete the marathon fail because they run too fast early on, not because of the distance. The pace you run at must be controlled if the ultimate goal is to just finish.
Training schedules: The schedules I have designed are based on the belief that an average, healthy person with no previous experience can prepare to complete a marathon over the next four and a half months and are geared towards the beginner and novice marathoner. In simple terms, they are like a road map, you should take one phase at a time and when completed move on to the next. I will cover the next phase in my next article.
The most important element in building a house is solid foundations. It's the same in running. In order to run well and to be in control of your running, you must build a strong foundation. A strong foundation for running is long, slow and easy miles over many weeks and months. Nothing fast!
There will be time later on in the programme to build up to a faster pace. When you start and find it discouraging because it's difficult to complete the distance, do not think too far ahead to "how will I ever finish 26 miles?" Just take one week at a time and focus on that week only.
Discipline, routine and consistency: Discipline is the food for your enthusiasm. Once you've made up your mind to do a marathon, stick to it. Keeping a log of your training will be an aid to encourage you. Look back over the log and you can see the improvement. Total the mileage at the end of each week and see if you meet your targets. Likewise it will show you when you slack off. It is very helpful to get into a good training routine, i.e., try to train at the same time on each of the scheduled days. Likewise be consistent. If you are scheduled to train three, four or five times a week do so and don't miss a week or two here and there in between. Try to live like a clock; wake up, eat, work, train and go to sleep at the same time every day.
The first month: In the first month of training look for nothing. Do not time yourself or compare one day's training with another. Just put in the work suggested and eventually you will begin to feel in control of your running. Too many people make the mistake of running certain routes day after day and try to beat their time at each attempt.
Variety: Do not run the same route all the time. Pick out different routes and this will help eliminate boredom. Avoid running on treadmills in the gym. Do most of your running/walking on grass or roads. Find a hilly route and do this once a week. This will build up strength.
Training partners: Try to encourage a friend or work colleague to take up the challenge with you and plan to train together. Having a commitment to meet some one is always a big help. If you can't find a willing partner, go to your nearest running club or local meet and train group. They will offer the best advice, friendship and encouragement.
Running shoes: Tennis players wear tennis shoes, golfers wear golf shoes and runners wear running shoes. Make sure you get a proper running shoe that meets your personal satisfaction. I prefer a hard shoe as I notice more runners get knee problems from a softer soled shoe. These are usually marketed as ones that absorb more shock but that's not true. Your specialist running store will provide the best advice.
Remember to run slow, stop and walk if you have to, simply complete the recommended time suggested. Eventually you will be able to jog without stopping. If this is too much, just do a little less than suggested and build up over the weeks.
Check list:
• Consult your doctor before taking on the marathon challenge;
• Wear running shoes only;
• Do stretching exercises;
• Follow schedule as close as possible, don't over do it at first;
• Keep a diary of your training;
• Drink plenty of water;
• Stick to a balanced diet;
• Reduce alcohol intake;
• Shower immediately after training;
• Cut your toe nails;
• Have fun.