So it occurs that this dissertation on marathoning should include an introductory instruction manual on how to start running.
As you can guess, not only do we no longer run from predators or chase after wooly mammoths, we modern humans do very little running at all. That is, at least most of us. There are those jocks who play sports and kick sand in my face, but honestly, most humans – especially Americans! – prefer our sports on the couch.
So, believe it or not, many beginning runners need a primer. In fact, I wish I had one when I started out. I had to learn the old fashioned way of trial and error, with emphasis on the error.
Take the First Step
Getting started is probably the most important part of marathon training and pursuing a big goal. Really, the most achievable part of reaching your goal – that is, getting started – is likely the hardest, and it is so important because nothing else matters if you do not start.
Getting started is sometimes a daunting task in itself, especially when the goal is a Big Thing like running 26.2 miles. It is easy to stand at the starting line of your journey and behold the magnitude of it all and ask yourself, “How am I going to do this?!”
Perhaps runners see the marathon as the whole 26.2 mile journey when they get started. In other words, they may wake up on day one and imagine today’s workout as the beginning of a daily ritual that will last for several months, maybe even a year. And while it is important to keep the goal in mind, to have strategized and plotted out the journey it is only necessary to focus on the steps to get you there, which on day one means walking a mile or jogging an easy mile... whatever first step you’ve given yourself to begin. And tomorrow’s next step may be to take a day off or to jog an easy 1 to 2 miles.
Remember, a collection of small, attainable goals strung together is what gets you to the ultimate goal. Like eating an elephant, which is done how? By eating one bite at a time.
Every thousand-mile journey, we are told, begins with one step. So it is true with marathons and life. And the only way to accomplish something BIG is to accomplish something small, which in this case means getting started.
In the case of a physical endurance test like marathon training, it is wise to take the steps below before lacing up shoes for the first run.
See a Doctor
Before you throw yourself into a structured training regimen, be sure your body is prepared. Even though the schedules that I’ve designed are for the beginning runner and the beginning marathoner, they assume that you are active, or at least capable of being athletic. If you’re jumping into this from the comfort of your couch, well, first of all, I salute you, but more importantly, I recommend that you see a doctor.
Now, I did not see a doctor, I’ll admit – at least not for the express purpose of running a marathon. But I do get a physical and blood work done annually to ensure that I am ticking at optimum tick. Absent regular visits to the doctor, it is important that you know that your body is up for the challenge. Marathon running – and training – is tough and can wreak havoc on the unprepared, unhealthy body.
If this is your first marathon, you should start slowly by walking, and then graduate to interval training or jogging and walking. At this slow, methodical pace, your body will tell you if you need a medical look-see. And at the risk of being blunt, if your body is stressed out from walking, you’ve got bigger trouble than marathon training. See a doctor, fix your body, and pick up this book again. Your immediate goal is life is to be healthy.
Look, you need to see a doctor anyway. You need an annual check-up. Go, go see the doctor and then hit the road.
Pick a race
I will never run (or at least will try to avoid running) the same marathon twice.
Come on. Twenty-six miles is a lot of work. I need as much distraction – and stimulus – to keep me inspired. I choose my marathons specifically for what they may offer by way of stimulation. New York and Marine Corps? That’s obvious. Racing though DC and NYC is more like a sightseeing trip. The others, Alaska, Montana, Atlanta and Chicago were chosen for purely aesthetic reasons. There are several marathons that bill themselves for what they have to offer as distraction, like Big Sur and Cape Cod, which strive to appeal to your sense of beauty. Others like Disney, San Diego, and Nashville hope to distract you like an A.D.D. patient at a whistles and bells convention with their productions and theatrics.
My criteria for race selection include:
- Place – city, scenic vistas
- Time of year – spring and fall are pleasant racing seasons
- Course – flat, scenery, distractions
- Scenery – cityscape, ocean view, mountainscape, etc.
- Temperature – 72 degrees or lower is good for running.
Schedule time to train
Perhaps my number one obstacle to training is not energy, motivation, or injury; rather, it is time. Training for a marathon is an exercise in efficient time management. Like going to school part-time or even spending time with your kids, one needs to establish a schedule and stick to it. I honestly believe this is the biggest challenge to prepare for a marathon.
If you don’t set a regular time in your daily schedule for running, you will find yourself each day trying to figure out the best time to run, which increases the risk of allowing routine matters to get in the way and push out the new kid on the calendar.
Missing a run every now and then is forgivable, but two or more misses messes up your progress and possibly exposes you to injury. Also the first run after a few misses is not often a comfortable, relaxing run. If by missing some runs leads to unpleasant running, you’ll be more tempted to avoid running. And if you establish a pattern of missing more and more training runs, well, I don’t want anything to do with you.
Take it seriously. Look at a calendar now and determine a sort of protected “church time” on your daily schedule that you’ll devote to training.
Find a Place to Run
Finding a place to run as well as a race to run is as important in my mind as the whole activity of running. I run to explore and mediate (not in the yogi sense of the word; just deep thinking). Well, ok, I run for other reasons too, but one way I break the occasional monotony of running for 30 minutes to an hour each day it to change the scenery. It’s easy to put off running itself when it becomes routine. Like most exercise, a boring routine requires motivation just to get started. And even then, going through the motions without passion, interest, or zest does little to improve your mental and physical state.
Mix things up a little bit. As I said, I like to explore places. I love seeing the world and the people in it. Fortunately, I was blessed to have started my running career in arguably the premier runner-friendly Mecca in the U.S. of A.: Washington, DC. The literally hundreds of miles of trails in the city and the burbs weave their way quite literally through the history of our nation. I used to live on Capitol Hill where I would run through the grounds of the Capitol, the Library of Congress, and the Supreme Court – all too beautiful to take your eyes off. I’m sure I’ve jogged past those sites hundreds of times. Each time my heart thumps and my jaw drags. I’ve passed (and have been passed by) our national leadership and other celebrities. Sigh. I’m getting goosebumps right now.
And then there’s the National Mall. This is the El Paradiso de Running. The gravel pathways are soft and foot-friendly. The multi-ethnic, multi-national, and exceptionally multi-goofy crowds take a runner’s mind off the traffic, fatigue, sores, aches, cramps, whatever. Running on the Mall is like people watching. Not to mention the Mall features the great red Smithsonian Castle, all our national museums, the Washington Monument, World War II Memorial, Korean Memorial, Vietnam Memorial, a few reflecting pools… so satisfying. Oh, Lord. I need a cigarette.
Anyway, my point is that location and destination can play a significant role in training and reaching your goal. It allows you to associate a “chore” and “work” with something pleasant. Indeed, it is another distraction that takes your mind of the “work.”
Some people accomplish this with headphones. As one who uses his running time to think, I avoid the headphones. Instead, I run in quiet neighborhoods or occasionally along the Potomac River and near the National Airport. The sounds of the river and the passing jets are likewise pleasant distractions.
So, in a word: EXPLORE!
And that’s just the training part. Apply that same philosophy when choosing a race. Pick a race that’s exciting to you and in a place you want to go. Consider it travel.
Easy Does It
Here is where democracy meets the feet.
Most everyone who can walk can run. It’s that easy. And, I argue, if you can run, you can finish a marathon. The key to getting started – be it simply taking up the sport or preparing for a long distance race – is pace.
You have to learn to listen to what your body tells you. Indeed, you’ll benefit more from running and enjoy yourself more if you try to do less than what you’re capable of doing. Sure you can push yourself to the limit, but there will be a time for that, believe me. As you’re getting acclimated to locomoting around under your own power, just remember to take it easy at first. The same is true with preparing for a marathon. If you just started running for the first time ever, Stop. You should walk. Condition yourself to walk a few minutes a day. Gradually extending each walk. Eventually cabin fever will create the urge to move faster. Still, take it easy. You should mix up your outings. Jog, walk, jog, walk….
To determine if your pace is right, you should be able to talk comfortably while running. If out of breath or feeling fatigued, take a breather.
When I first started jogging breathlessly, it began as walking. Washington, DC, enjoys the beautiful, peaceful, lengthy National Mall. The Nation’s Capital is blessed with beautiful, interesting scenery, interesting people to watch, comfortable weather and hundreds of miles of jogging, walking and bike paths. DC is quite the walkable town, which is why this form of exercise is how I began my illustrious running career.
Anyway, I got started because I worked for the federal government. I needed a whole weekend to clear my head. Each Saturday and Sunday morning, I walked from my Capitol Hill basement rat hole to the National Mall and simply strolled. I was a strolling fool. Eventually I ran to the mall, walked around it once or twice, depending on my deep thoughts and head clearing, and ran back home.
Soon I became a rambling man. I had to finish the running job. I had no intention of taking up running. I still did not like running at the time. I was passionate about walking and thinking. But, my beer and pizza passion was imposing itself on the walking. I needed exercise. That’s what led me to build my capacity for running. Even when I ran to the Mall and back with no walking, I was not crazy about running. And boy was it ugly. I ran like a giraffe lumbering along with my head and neck heaving back and forth.
And again, the main reason I stuck with running was not because of my passion, but my passion. I couldn’t afford a health club, and running was the cheapest way for me to lose weight.
You will discover as I did, the more you run, the better you feel. The more energetic you become. The feelings I had during and after runs were incredible. I still don’t know if I’ve ever experienced a “runner’s high” - at least not by jogging – but the sensation I felt from breathing deeply, sweating profusely, and muscles pumping was unlike most any other sensation I’ve ever felt. That’s how I became addicted. I was an endorphin junkie, and each jog was like scoring a fix on the come-back. I had to get some more.
Endorphins are little smiley faces naturally produced by the pituitary gland. Your body releases them as a reaction to intense exercise, pain and l’amor (you know what I’m talking about. Heh).
Endorphins are attributed to the so-called “runner’s high.” I don’t disagree with this concept; however, I’m still not convinced that I’ve been “high” while running. On the other hand on good runs (I hate the way that sounds, “runs”) when my muscles are pumping hard and strong, the sensation is very pleasant. However, I prefer to liken it to the relaxing warmth of a hot tub or massage. Maybe I disagree with the term “high.” I just get the image of glassy-eyed , moon-faced runners floating along making cooing, baby noises. Look, I do that sometimes, but is has nothing to do with running.
The point of this long exposition is this: get started and proceed at a comfortable pace. But do get started. Now that I run, it is religion for me. It annoys me to miss my regular four miles. I pout and ache. Running is my main form of exercise still because I do not like gyms, but primarily because I love it so (sniff).
Now, hit the road
Some experts believe you should train 12 months before running a marathon and be able to cover 15 – 25 miles a week comfortably. I admit that I never really put together a 12-month training schedule. My preparation usually lasted no more than 3 to 4 months tops. Then again, before I ever decided to run a marathon, I did gradually ease into running. You might say I trained 2 to 3 years for my first marathon.
Still, when you start and when you finish (i.e., achieving your goal) are important. So, too, scheduling a time of day to run. Selecting a specific time of day to run will help make training become routine.
As described earlier, I accidentally discovered running on my way to walking. Though I never planned it this way, I was a textbook new runner who eased into running, and when after a couple of pitchers of bravado at a Capitol Hill bar one night when a friend and I dared ourselves to run a, gasp!, marathon, hiccup!, there were actually 12 months or more of “warm-up” already under my belt.
This is me, the experienced, if inelegant, runner reiterating the point that the new runner Go slow and be patient. Your body needs to adapt to the exercise whether you believe it or not, whether you want to or not. As your body eases into it, so will you and you’ll enjoy it. You may start with a few aches and pains, but it’ll pass.
· Run slower than you think you should. Take walking breaks as you need them.
· Don’t run as far. Gradually add miles or minutes over the weeks and months.
· Don’t run as often. Run every other day if you like. This will help your body adjust.
This seems counterintuitive, doesn’t it? I’m trying to encourage you to embrace a life of running by recommending you do little of it. Exercise is supposed to be healthy, and you will end up pushing your body to distances you never thought before. On the way to greatness, build up your strength – both physically and mentally.
When a driver purchases a new car, the old mechanic’s rule of thumb is to keep the car under 55 miles per hour during the first 1500 miles to help the engine get used to life outside of Detroit. In other words, the driver is encouraged to go slow and ease into it before blowing pistons and dropping the transmission.
Form follows Function
Believe it or not, good form is important to running. If you’re like me, it will take some time to find it. And on some days, when your muscles are not quite feeling it, or if you’ve missed a few days of running, or sometimes for some inexplicable reason, your body will follow a form of its own.
It is good to be aware of your running form. Good form will lead to more efficient running. A runner who lumbers along leaning forward, with hands and arms awkwardly flailing is an inefficient runner. Running inefficiently will lead to quick fatigue, possible injury and certainly an uncomfortable experience. And these symptoms will ruin your motivation to run. All that from bad form? Yeah.
The best way, in my opinion and experience, to develop and maintain good form is to exercise regularly. Muscles that sit on the couch for days then are called into action are not in peak condition. On the other hand, muscles that regularly feel the burn stand ready to be called into service.
When you do eventually get off your tuckus and hit the road, here are some tips to remember:
TIP 1: Keep hands about waist level, even brushing lightly against your hip. Holding hands high creates tension – not to mention it looks goofy – and it tires you out more quickly.
TIP 2: Keep your body erect, with head up, back straight and shoulders level. Try to envision what famed running guru Jeff Galloway calls the marionette. There’s no point in describing it. You know what a marionette looks like. Just picture it. And please don’t confuse a marionette with a ventriloquist dummy.
TIP 3: Heads up! Keep your head up by looking ahead. I will even look up into the trees and sky. You’d be surprised how well adapted your brain is at keeping you running straight and avoiding obstacles when you look up above. Watching the ground in front of you will cause your head to tilt, which will cause you to lean forward. Leaning forward will cause stress on your back and knees. Also, it requires more energy to support a body that looks like it is chasing a rolling quarter. So, heads up!
The 30/30 Plan. An excellent way to get started is a favorite routine of famed runner/writer Hal Higdon. Higdon recommends the 30/30 plan, which in its elegant simplicity begs the new aspiring runner to exercise for 30 minutes a day for 30 days – ergo 30/30.
The plan does insist on 30 days. A beginning runner who exercises every day will be done in a month. A runner who exercises every other day, two months.
Higdon’s 30/30 plans requires the runner to locomote 15 minutes, turn around and come back.
The plan emphasizes that beginning runners (1) WALK the first 10 minutes, (2) Trot, jog, skip, whatever for 15 minutes, and (3) WALK the last 5 minutes.
The walking is very important. You are just beginning. Ease into the program.
The goal is to acclimate you to running. It is designed to introduce your legs to sustained periods of running, while at the same time conditioning your mind to accept and enjoy this new form of exercise (“new form” which has been around since humans were picking fleas off each other in caves).
I like the 30/30 plan a lot and highly recommend it. “But, Paul, you Phidippedes of running literature, that’s not what you did!” To which I respond, “ Hugh damn right!” That’s correct. I threw convention and wisdom to the wind as I embarked on my lifelong journey or running. And, I believe, I have been successful. On the other hand, my “beginnings” lasted about two to three years. There’s nothing wrong with that, but I presume that you did not buy this book to start running in 3 years. I like to think of Arnold Palmer’s golf swing, which is perhaps the ugliest form and most offensive violation against aesthetics in all athletics. But damn it ain’t he good. So, I say, it doesn’t matter how you do it, just get to it.
Do the 30/30 plan for about, you guessed it, 30 days. From there, extend it to 45/30, 60/30, 75/30. Mix it up with hard runs, easy runs, walking, cross training, etc. Do whatever it takes for you to enjoy running. And extend your runs as you feel comfortable. Just take it easy. Running is very Zen.
Getting Started… start getting
I love the language of business management seminars (“If you fail to plan, you plan to fail,” and the like). Its wisdom is so accessible, and the wordplay is so cute.
So it is with my final thoughts in this chapter about getting started. The pithy title above attempts to say in its nickel-MBA kind of way that by getting started, you have begun the very important first next toward achieving your Big Thing goal.
By just getting started, which can be a tough act unto itself, you have crossed the Rubicon, as it were. From here on out, persistence and patience are the keys to staying on the path toward your goal. By following the next steps, you can arrive at your goal and pronounce “Veni, vidi, vici!”
Or if Stephen King maximum security prison wisdom is your thing, “Get busy living or get busy dying.” (Ellis Boyd “Red” Redding, Shawshank Redemption).
