I'm going to start training for the Honolulu marathon (2011) and I'm basically starting from scratch. Cardio is basically non-existent, diet sucks but getting better, and obviously out of shape physically.
What is the best way to get into marathon shape? Has anyone on here ever run one?
My sister has run 2 in the past 8 months, I'll ask her for advice and get back to you
Leigh is also a light guy. I ran a 5k race at 240 with size 13 feet and could barely walk for two weeks after.
It really depends on the person...
It's tough but can be done. The first race I ever ran was the Chicago Marathon.
I was in decent, but not great shape and i'm definitely not a runner.
There are many programs out there to get you ready. I typically ran shorter runs M-W-F and then had a my long run Sat or Sun.
My best advice is to start slow and invest in some good shoes and non cotton socks. Also grab some chaffing cream if you get nipple bleeding. I only had this happen for runs over 10 miles... Band aids work as well.
Good luck.
Wear UnderArmour type shit to get rid of the nipple chafing...cotton shirts destroy my nipples when I run
Hey thanks for the advice.
I know its a long road, but running a marathon is definitely something I've wanted to do, and its a great way to get back into shape.
Regardless of what some silly program says, it's really all about putting in the miles. Stay way from any VO2 max and LT work. Long, slow distancew is all you need for the 26.2.
Check and see if there are any running clubs in your area. They will have a lot of runners starting from scratch and usually focus on half-marathon/marathons.
The skeletal system acclimates more slowly than the cardiovascular system so beware over-use injuries.
Long steady distance and cutting bodyweight would be key. Every 5 lbs of body fat you lose is going to help.
The key is consistency, but it's difficult with running because it's hard on the knees and legs to run daily unless you're bio-mechanically suited for running. Also, get good shoes and get fitted at a reputable running shop and get new shoes every 6 months if not sooner.
HTH and good luck!
I just ran my first half marathon today...I started doing some light running after doing a 10K in March (I hadn't run a step in over a decade before the day of that race, and never really did much running prior).
My suggestions from my very very limited experience...
1. As others have said, go get fitted for shoes...I went to a place that vide taped you running and fit you based on your stride. This made a big difference for me.
2. Start yoga at the same time...stretching will be key and buy a foam roller and roll the fuck out of your hips/hamstrings.
3. Do distance work, but also have runs that are focused on hills. I have a great trail with some really steep hills right down the road, and think that the hill runs really helped.
4. Do some races...this will give you the opportunity to see what your real level is...(you run faster with people around you...once you realize you can run faster than you did in training, that becomes your "new normal."
Anyway, like I say, I am no expert, but these things have helped me.
turducken -
i think you are really better off breaking it down into smaller goals and working your way up to a marathon. i would start with a couch potato to 5k program...once you are comfortable with 5k, find a 10k training program, then 1/2 marathon, then marathon.
This ^^^
I have done this over the past year with a friend who is training for a marathon. We started in Feb 2010 w the Couch to 5k, ran 5k, trained for a 10K with the 5k to 10k program and he has been doing the "Galloway" training program with great results. I had never run more than 3-4 miles before this without much leg and hip pain. These programs seem to ease you into it at the correct pace and I havent had any issues with leg an/or hip pain.
good luck, get a good program. Some running shoe stores will have a preparation program for local marathons...don't add mileage too quickly, and don't try to increase every run...ie, have 1 long run a week, but don't go long every run. If you find a running partner, don't find one that is a whole lot more advanced than you are, as this can cause y ou to increase your distance too quickly. Remember, it's a long run, and an even longer process getting ready. Take your time.
I have ran two, so can offer a bit of advice.
Some programs and training guides never put you past 18 miles or so. In my experience, you should get up to 22-23 miles or so before attempting the race.
From my personal experience, running from 0-4 miles or so was not an issue. It took me a lot of work to get to where I could run 10+ without stopping. Once I got past that distance, it seemed much easier to incriment to 20+ miles. The "wall" is no joke. Both times I ran the last 2 miles were pure hell.
The advice on good shoes is right on. Don't cheap out (like me).
Take a pocketfull of jellybeans when training. Reward yourself with a few at each mile, or find some other mind games to keep you busy.
Oh, and don't turn into one of those douches with a 26.2 sticker on your car after you finish.