Running Marathons & Races

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• How To Train for a Marathon
• Marathon Running...a reality?

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How To Train for a Marathon

Aug 2012

I am hoping someone has advise on how to start training for a marathon? I am middle aged but in better shape than I was when I was young, and would like to test what I am really made of. I've never been fast, but I do have staying power. Where does one train? Are there tracks in Berkeley? Where does one find a marathon to cut one's teeth on? Any advise is greatly appreciated! Re-born to Run

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Hi, I walked/ran the New Orleans Marathon when I turned 50. I did it with the help of the Aids Foundation Training Program. I raised donations; they provided the group training. It was fantastic. There are other training programs through non-profit organizations, like Team in Training (Leukemia). A great book is Jeff Galloway's on Training to Run a Marathon. His approach is a little counter-intuitive but really helps to avoid injuries. Go for it! Pat

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Have you thought about joining Team in Training? They do require you to raise a certain amount in funds for the Leukemia and Lymphoma Society, but in return you get great marathon training and camaraderie. L

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One of the best ways to start up running is to join a group. The Lake Merritt Joggers and Striders running club is a really fun group of folks. They have Saturday training runs, low-key races the fourth Sunday of every month, social events a couple times a year, and they also run a training program for the Oakland Marathon. Check them out here: www.lmjs.org Sharon

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Well, the first thing you need to do to train for a marathon is be a runner, which it doesn't sound like you are (from the Q about where to run). So, start running! On the streets, on the trails (Wildcat canyon trail from Little Farm is a nice beginner trail as an out and back), in the parks (Cesar Chavez/Berkeley Marina), on the waterfront (Bay Trail), and, sure, on the track if you want (Clark Kerr is nice), even on a treadmill if that works best for you (I know someone who trains for 100-mile ultramarathons on a treadmill in his basement, because that's what he can make work with his family and his schedule). Although you might be in generally good shape from other activities, the best training for running is running, so start building your base mileage - the week-in, week-out time on your feet at easy aerobic effort level. If you are very new to running, start with Couch to 5k (Google it). Even if your base fitness means it seems ''too easy,'' it's still a really great place to start, because you don't want to start with too much too soon - that's a path to injury. If you're already past the C25k stage but not sure on the next step, I've heard good things about the One Hour Runner program.

Then, I'd start with shorter races. 5k, 10k. You'll find plenty of challenge in these distances, and they can be as casual or as hardcore as you want. The Lake Merritt Joggers & Striders club (join them! lmjs.org) has monthly races around Lake Merritt, on the 4th Sunday, at both 5k and 10k distances, and every other month there's a 15k. And, they're a bargain! Five bucks, I think. You don't get a tee-shirt or closed course, but you do get an official time, and the chance to challenge yourself that you're looking for. You can also start looking for longer distances, too, like a half marathon (Oakland Half Marathon is the end of March), or mix it up with some trail races (Google Coastal Trail Runs).

As you build running into your daily life, and if you find you like racing, then, sure, add marathon training in. Honestly, I don't get the big push to do a marathon, in a bucket list kind of way. I want to run for as much of the rest of my life as I can, and continue to find challenges in it. I do run marathons, but I ran for a number of years before I started taking them on. I think having a solid base of 20-mile weeks is ideal before taking on marathon training - *months* of 20-mile weeks, with some harder/longer weeks thrown in as you train for 10ks and half marathons. Yes, you can find marathon training plans that will ''get you to the finish line!'' and if that's your goal, then, more power to you. Lots of people do it that way, and many of them are faster than me, so maybe I'm just a bitter old plodder.

Marathon training plans are readily available online. I used Hal Higdon's novice program for my first marathon, and found it quite manageable. Runner's World Online also has a novice program. But, you will see that they start with that 20+ mile/week base assumption. So, you'll need to get there first. As for where to find marathons? Marathonguide.com has a comprehensive marathon calendar, and race reviews. The local marathons, SF and Oakland, are both nice races, and plenty of people run them as first marathons. I have a particular crush on the Oakland Marathon, but it's not an easy course. The California International Marathon (''CIM'') in Sacramento is a very well-run race, on as easy a course as you'll find for a marathon (they are all 26.2 miles, after all ;- )) and I particularly like its focus on the marathon distance (there's no corresponding half). It's the first weekend in December, so maybe set your sights on 2013? If you're willing to go farther afield, your choices obviously open up even more. I'm not a huge fan of the big city mega-races (although CIM and SF fall in that category), but plenty of people are, and they can be enjoyable. Do something like the SF Half Marathon (end of Jan/beginning of Feb) and decide how you feel about big races. A contrast to the big urban race would be something like Avenue of the Giants, or, even further down the spectrum, a trail race. Whatever race niche you decide you like, there are marathons in that niche.

One other option is joining a running group. I'm a solo trainer myself, but certainly lots of people find motivation in a running group, and the big local races (Oakland, SF, etc.) have training groups associated with them, and there are the charity groups as well. LMJS has regular group runs, and sponsors an Oakland Marathon training group. Marathon Maniac

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You don't say how much running you've done. I would start with a 10k and then a half marathon to see how you do. There are lots of half marathons around: http://calhalfseries.com/

I've run 9 marathons and I'm training for one next year. I'm in my 50's so I started using the ''Run Less, Run Faster'' system of 3 days of running and 2-3 cross training days/week.

You can find the book at the library or on Amazon: http://www.amazon.com/Runners-Faster-Revised-Edition-3-Run- /dp/1609618025/ref=sr_1_1?ie=UTF8&qid=1346008270&sr=8- 1&keywords=run+less+run+faster

So far it has worked for me. I was able to beat my target 10k time in a race using that system. In October, I'm running a half marathon to see how it works for that. --Good Luck

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Marathon Running...a reality?

June 2009

I just completed my first half marathon. It was hard, but after training for a few months, do-able for me. About 6 months ago, running a mile was very, very difficult, but when some friends decided to do the half marathon I thought it would be a good way to get into running, lose some weight and keep motivated. I was right on all accounts. Now that it is over, I don't really have another 'goal' in mind and am worried that I'll sort of stop running (since I never really got that runner's high people speak of). I have considered starting the training for a marathon, but it seems so impossible and awful, I rule it out before getting very far in the thought process. I never thought I would be able to run 13 miles, so I suppose going from 13-26 isn't a huge leap. But still I struggle with it. Have any other beginner runners out there done a marathon? Was it as bad (or good) as you thought? Did you train with a group or alone? If you didn't set a marathon as your next goal, how did you keep motivated to keep running? Keep on running?

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Congratulations on the half marathon! I just ran my first this year. I think a goal definitely helps and I would join a supportive running club. I recommend WOW, coached by Stephanie Atwood. It is all women, a variety of ages and abilities, but we all enjoy training together.

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Run! Run! Run! You can do it!

I've been running for most of my life (36 of my 41 years), but finally completed my first marathon this past year. I've talked several friends into running one with me this year...many are neophyte runners. I think that if you can make it through mentally, then the physical will follow... -anon

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Believe me when I say if you have run a half marathon a full marathon is almost easy. I'm not talking about your time, but completing it should not be a problem. I did it, running very slowly, with the Aids Marathon group, using Jeff Galloway's methods. Essentially it includes a periodic walk break to your run, which gives your muscles a break and let's you go farther than you would believe. I really was happy to have a group, esp. on the long runs. They made time go by so easily and I really looked forward to Saturday's that used up to 7 hours just for running. Good luck. Kean

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How about finding another half mary and improving your time? Look for one X weeks away and find a training plan to follow for that time period. Just think of your giddiness when you improve your time. Or maybe the new course has more hills and you don't improve but have the satisfaction of conquering hills. Or transition to triathlons, sprint or olympic length. regardless, I find having a race on my calendar, a set day to 'prove' my accomplishment or test my training, helps motivate the continued training. Try some 10Ks! keeping going too

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If you have time for the training, I say go for it. But another option would be to just sign up for another half- marathon. Try to beat your time from the first one if you need a more challenging goal. I ran my first half marathon about 9 months ago, and like you thought about doing a marathon as my next goal. But, frankly, I run too slow, so the time it would take for the training runs would be just too much, particularly with my almost full time job and three small kids. I just don't have the time for a 20 mile training run, not to mention the time I would be sitting on the couch recovering from the 20 mile training run. So, I have settled into being someone who runs half-marathons. I sometimes feel bad that its ''just'' the half, but I get over that quickly when I still have the energy on the weekends after my training runs to go on a bikeride with my kids. 13.1 miles is still pretty far

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Yes! You can do it! It's a reality if you want it to be. I found the following book to be particularly helpful when I trained for the NY Marathon in 2000. 'The Non-Runner's Marathon Trainer' by David Whitsett. You may want to check it out for tips and a basic training schedule. I followed the schedule and felt I was adequately condiditioned to run a marathon and finish (which was my only goal). In general, I'm the kind of person that needs to have an event that I'm signed up for to get me motivated enough to run. Running just to run doesn't do it for me. It's like playing an instrument, but never getting 'to perform'. I need the fun, the camaraderie, the energy of the events to get me going. While training for the marathon I did it solo, with occasional friends joining me for a handful of runs. There are a number of running clubs (Lake Merritt Joggers and Striders in Oakland, The Endurables in SF, SF Road Runners Club, etc) that you may want to look into if you enjoy the social aspect and support of running together. Good luck! kristy

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My husband is a personal trainer (has been for over 18 years). He's run a bunch of marathons and done lots of triathlons. He trains all sorts of people for their first marathon or triathlon or specific races etc. I've seen him work with people who were not runners before and they have succeeded and been so proud of themselves. You definitely have to have someone put a training calendar together for you so you know how much you should expect from yourself on a daily basis, when you should taper off and have breaks etc. But it's totally doable! Congrats on doing the 1/2 marathon already! My husband trained me (along with about 5 other clients) to do our first sprint triathlon a few years ago. It was something I thought would be cool but never thought I could do because I'm not a strong swimmer and was intimidated. I did it and another one after that! Go for it. If you want his help, email me and I'll pass you his website etc. Ranjana

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Sure you can, if you take it one step (ha) at a time. Don't think of 26.2 miles, think of the next half mile improvement. There are many running groups and charity organizations you can join, or you can do it yourself with some guide (I've suggested Hal Higdon's website: http://www.halhigdon.com/marathon/Mar00novice.htm before, but ran my first marathon with the help of Team in Training).

Marathon takes more of a time commitment, and you should consider cross training/weight training. A good book to read about all this: The Complete Book of Running for Women by Claire Kowalchik. If you are a member of the YMCA, I suggest talking to Nancy the director of the Women's gym. If any aches or pains become a bigger problem, have Dr. Hannaford in San Ramon evaluate your running style.

Rent and watch The Spirit of the Marathon (http://www.marathonmovie.com/) for inspiration.

The California International Marathon in Sacramento early December is a good "beginners" marathon. Feel free to email me to ask for any further info or pep talks :D.

Carrie