Running a Marathon: It's Not All About Pain

Completing a marathon seems like a daunting task. Many who've accepted the challenge have been abruptly deposited on the side of course questioning their sanity and pondering a new sport.

But the accomplishment of putting one foot in front of the other for 26.2 miles is also exhilarating and satisfying, and it's still the global standard for cardiovascular accomplishment.

Runners have myriad choices - road to trail marathons, marathons in major metropolitan cities to marathons in quaint, rural communities. But just runners of all shapes and sizes, so too are there marathons of diverse quality and reputation. Course beauty, financial bargain, prestige and convenience prompt runners to choose a particular event.

The New York City Marathon, held for the past 37 years in November, is among the world's most popular marathons. It encompass all of the state's five boroughs and concludes in Central Park in Manhattan.

"The one thing that stands out about the New York City Marathon was just its mere size," says veteran marathoner John Caselli of Sacramento, California. "Running with 35,000 people was just a trip. The effort it takes to put on this event is unbelievable. One of the things I will never forget is running over the Verazzano-Narrows bridge while the song "New York, New York" played over loud speakers. It was very cool."

Like runners from several-dozen countries do each year, Caselli selected the New York City Marathon as a destination race. In 2003, he traveled to one of the world's most famous cities to celebrate his wife's 50th birthday and to add a unique event to his list of more than two-dozen marathon finishes.

"The number of people who come out to see the event was sometimes overwhelming," Caselli, 53, explained. "It is a major party. I think they were having just as much fun as we were. It was like people partying in the streets as if it was New Year's Eve and we were running through their party.

"Running through the boroughs was a rush. They all have their own distinct personality. The Gospel Choirs, for example, were out on the steps of the Baptist Churches in Harlem. They were singing for the runners and it was neat."

The celebratory nature of the New York City Marathon is among many reasons an estimated 90,000 runners apply yearly for the field's lottery selection And regardless of whether an entrant is an elite athlete or a first-time runner, proper cardiovascular training is imperative to a successful marathon.

In general terms, proper marathon training includes several months of steadily increased weekly mileage. The mileage should include varying mix of daily shorter-distance runs, increased sprinting sessions and periodic long runs that extend to nearly as long as the marathon.

A new runner can train to comfortably finish a marathon with a six-month program that incorporates a steady increase of weekly mileage, long slow runs, speed workouts and strength training on hills. For beginners, walking can also be incorporated on longer runs.

"New marathon runners and experienced marathon runners all experience peaks and valleys in their training; it's normal," explains Rich Hanna, a nationally renowned coach and reigning (Anchorage, Alaska) Mayor's Marathon titlist. "But you need to stay focused and realizes that there will be bad patches. But the bad patches will go away."

Most new marathoners will also experience body changes, including weight loss, increased appetite and varied sleeping patterns as their training increases. Muscle soreness after long runs and speed workouts is common and normal. In addition to training, proper diet and common sense precautions can mean the difference between having a successful first marathon and dismissing the sport out of frustration.

"Don't eat anything you're not used to eating on the morning of your marathon and stay away from fatty, fried food," offers Gordon Bakoulis, nationally ranked masters division marathoner and author of the book, "How To Train For And Run Your Best Marathon."

According to Hanna, most first-time marathon runners have a good experience. The synergy of marathon day keeps most runners progressing on adrenaline during the first 8-10 miles. By miles 16-18, the strenuous nature of the event begins to take its toll on the mind and body. "But by then, most new runners just have to stay focused," Hanna says. "You're out there sniffing for the finish. You might not feel your best, but you're going to make it."

While the loneliness of the long-distance runner is an old adage, many runners discover their training sessions, particularly longer runs, progress better while running with others.

Commonsense practices can also mean the difference between a successful or disastrous marathon. A few days prior to your marathon, do the following:
• Trim your toenails. Don't do it the morning of a race, when a too-short cut could prompt bleeding during the race.

• Prepare your running clothes. Check the weather report and act accordingly. In winter months, dress in light layers and use older, easily disposable running clothes.

The weather can change quickly, but unless you're running in subfreezing conditions, not much more than a Polypropylene top (long or short sleeve) is required.

• Check your running shoes. Is there any debris stuck in the soles? Are the laces still wearing well and not frayed?

• Drink plenty of water the day before the race. One good guideline is to drink enough so you need to urinate before you go to bed and perhaps once during the night.

On race morning, do the following:

• Use a lubricant product and cover body areas susceptible to chafing.

• Eat a light meal, no sooner than an hour prior to the race. Toast, bagels, water and non-acidic fruit like bananas are popular choices. Avoid dairy products, fried foods or anything you're not accustomed to eating at breakfast.

• Make sure you've secured your race number according to race rules.

• Carry a water bottle on the way to the race and drink the entire bottle before the race starts. Use the restroom facilities as soon as you arrive at the race start to avoid the last-minute long lines.

Proper training, of course, is the most important component of a good marathon. But properly adhering to the "little things," can make the difference between an enjoyable journey and an abrupt marathon end -- before the finish line.