How to train for your first marathon – Houston Chronicle

Marathon runners will tell you the hardest part about going 26.2 miles is getting to the start in the first place.

Injuries, lack of time and fatigue — both physical and mental — are among the obstacles waiting to trip up aspiring marathoners. But experts agree that if you have the will — and a few miles already under your shoe treads — you can find the way to accomplish what today might seem an impossible feat: finishing the Chevron Houston Marathon on Jan. 19.

You won’t be alone: About 30 percent of participants each year are first-timers, a race official reports.

“If you look at the athletes running a marathon, you’ll see all ages, all sizes, all races. And they were where you are — a beginner — and you can be where they are — a finisher,” says Debbie Mercer, president of USA Fit, a Houston-based training program with 38 chapters nationwide.

If you’re coming off the couch, you would be wise to choose a later race, Mercer says, since it takes about six months for a complete beginner to train properly for a marathon. But if you currently run 15 to 20 miles a week, you should be good to go.

The basics

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As tempting as those $88 technical-fabric shorts might be, save your money for a good pair of shoes fitted by a professional at a specialty running store — if you haven’t already.

“When you start upping your mileage, if you’re in the wrong shoe, it can cause injuries. The wrong muscles are taking the stress,” says Bob Entwhistle, director of Power in Motion, a 10-week running clinic sponsored by the nonprofit Houston Area Road Runners Association.

Next, plan your training. Programs abound and are available online, in books or from professional coaches. Whether you run alone or with a group, the week should incorporate three essential days: one for distance, one for speed and one for rest. Most runs should be done at an easy, conversational pace.

As a beginner, increase your distance gradually — about 10 percent weekly is the general rule — and avoid high-mileage plans favored by elites, who run 100-mile weeks. Your only goal should be to finish in the allotted time limit, which is six hours for the Chevron Houston Marathon.

The 16-week schedule here is provided by runcoach, the marathon’s official training program.

Running too far and too fast are shortcuts to injury, but other challenges await as well.

Marathon training requires time.

“It’s not just the weekdays when you might run 30 minutes to an hour,” Entwhistle says. “You can’t do anything Friday night because you have to get to bed, and pretty much Saturday is wiped. If you’re running 18 miles, you’re not much good for anything after.”

Marathon training also requires energy, but many runners overlook the importance of proper fuel. Entwhistle suggests consulting a nutritionist and cautions against trying to run 26.2 miles as a weight-loss program: “You’ll be ravenous after an 18-mile run.”

Marathon preparation is more than a physical effort. It’s also a mental endeavor. You’ll need discipline to get the runs done despite the weather and life’s demands; the patience to realize that some runs will feel lousy, but they’re no reason to quit; and the wisdom to recognize when you need a day off.

So you might try a little help from some friends. Running clubs and training groups can connect you with experienced coaches and people who share similar goals.

Kathy Novosad, 60, started running three years ago after she became bored with her other workouts. She completed three half marathons and earlier this year decided to enter the Houston Marathon before she got too old, she said.

While she has always run on her own, she joined Fort Bend Fit in July.

“Those longer runs can get pretty lonely, and I enjoy the motivation, education and company,” she says. She chose the group because it meets close to her home in Sugar Land and she had heard positive things about it.

Entwhistle encourages runners to join a training group, not only to have someone to plan a long-run route, provide water and offer a sag wagon if needed, but also for the camaraderie.

“I consider running to be a team sport. The people around you keep you honest, and they will pull you through a run. If you’re having difficulties, they will get you through it,” he says.

Mercer agrees.

“A lot of people, when they first start, are intimidated or self-conscious because they’re not as thin as they want to be or they don’t have cool clothes. You will form a relationship with your running buddies, even if you don’t know them from anywhere else.”

Other benefits include access to expertise. In addition to providing coaches, groups often invite nutritionists, chiropractors, podiatrists, dermatologists and other experts to speak with their runners.

The nonprofit Houston Area Road Runners Association maintains a list of area running clubs and training groups at harra.org.

Expect that doubts will be inevitable; even veteran marathon runners have them. The good news is if you do make it to the start line, statistics show you have more than a 90 percent chance of finishing the race.

“You just have to commit, follow the schedule, listen to your coaches, reach out to peers if you get discouraged, and mostly practice positive self talk. You can do this,” Mercer says.

Your reward will be more than a stylish medal hanging around your neck. Most newly minted marathoners hobble away from the finish with improved health, better fitness and greater self-confidence.

And, as Entwhistle says, “It should be fun.”