‘Running Mate’: 5 tips for first-time marathon runners – Desert Sun
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I still remember running for the first time as an adult.
In worn-out shoes, a Dodgers T-shirt and oversized gym shorts, I showed up at a park in Riverside and thought I would easily be able to run three miles. Since I was in relatively good shape, the idea of a short jog on a Sunday morning sounded easy.
I was so wrong.
For the first and certainly not last time, running humbled me. I quickly learned I would need to follow a training plan and seek out wisdom from fellow runners if I wanted to get better.
With a lot of training and luck, I continued to improve. Nine months after the three-mile jog, I completed my first marathon.
Along the way, I learned a lot about how to train for a big race. For those thinking of running their first marathon, here are five tips worth exploring:
You’re not a superhero. Follow a plan
In order to finish a marathon, you’re going to need to train. Simply jogging a few miles every few days will not suffice if you want to run the distance roughly between the Palm Springs Art Museum and county fairgrounds in Indio.
There is a science to running shorter distances a few times per week and a long distance once a week.
The marathon training plans, which are widely available online, vary based on how much time one has before their race. Find a plan that works for you and stick to it.
For example, I followed a plan that lasted about 36 weeks. I gradually increased my mileage weekly and had the stamina that I needed on race day.
Stretching is your friend
I like to do dynamic stretching before a run and static stretching afterwards.
The difference between the two is astounding.
Dynamic stretching, according to Runner’s World magazine, “uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently.”
In a way, dynamic stretching mimics what your legs will do during an actual run. They are done in quick short bursts lasting only a few seconds.
Static stretching, on the other hand, is much different. It involves “stretching a muscle to near its furthest point and then holding that position for at least 15 or 20 seconds,” according to the University of Wisconsin-Madison.
In the wake of research that suggests pre-run static stretching can reduce one’s speed, many runners have begun doing dynamic stretches before hitting the road.
Pay attention to your diet
If you want to run well, you have to think about what you eat.
Sometimes you’ll need to load up on carbs before a run. In other instances, you may want protein after a strenuous run.
Regardless of your diet, it’s important to research which foods you need to ingest before and after running.
For example, a kale salad probably isn’t the best pre-run fuel. Neither is coffee the best post-run beverage.
Outside Magazine put together a handy guide of the best foods to eat before a run. Depending on how much time you have, your breakfast could consist of applesauce, oatmeal or pancakes.
But why are carbohydrate-rich foods so important in the first place?
According to Fleet Feet, a chain of popular running stores, carbohydrates help with fat metabolism and postponing fatigue.
“In high-intensity exercise, carbs are responsible for converting fat to glucose quickly — it’s like burning fat in a carbohydrate-fueled flame,” Fleet Feet writes.
A well-timed meal can make all the difference.
Don’t forget to rest
If you’re following a training plan, rest is built into the schedule. Respect it — don’t ignore it.
As a runner, my commitment to self-improvement sometimes tricks me into thinking that I need to run faster and longer in order to get closer to my goal.
But in reality, a little bit of rest can go a long way.
A Runner’s World article outlined six reasons why rest days are vital. When you take a day off from running, your muscles can recover and you can avoid stress fractures. More importantly, you can avoid overuse injuries such as tendinitis.
It’s amazing how a day off from running and a great night’s sleep can make a difference the next time you run.
Believe in yourself
Setting the goal of running a marathon can be incredibly daunting, especially when injuries or unexpected life events throw off your training.
Mental strength is what you’ll need to keep the training going and move past all of the unexpected obstacles that pop up over the course of 26.2 miles.
Just remember that training your mind is just as important as training the body.
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Shane Newell covers breaking news and the western Coachella Valley cities of Palm Springs, Cathedral City and Desert Hot Springs. He can be reached at Shane.Newell@DesertSun.com, (760) 778-4649 or on Twitter at @journoshane.
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