Spring into action with practical tips and information, and start training!

BY JOHN SIMMONDS

Do you think you have what it takes to run 26.2 miles? Why would you want to? Well aside from the bragging rights to doing something that most people would never consider a reality in their lives, it can make a significant change in our outlook on the world, but most importantly in the way we view our own position in the greater scheme of things. In other words, it’s about overcoming self-imposed limitations, and a creative way to raise money for good causes (like HIV/AIDS, or cancer). With marathon season upon us, this is the perfect opportunity to start training for next year, and check out an event or two to see if it’s for you.

A marathon is a physically demanding event that places a great deal of stress on the body. A physical checkup with a medical professional prior to starting marathon training is strongly recommended. People who seem to be healthy, and have received the approval of their doctors, have died in marathons. (Olympic level athletes are not exempt. Ryan Shay died during mile six of the 2007/2008 U.S. Olympic Trials.) Most trainers recommend that you should be able to easily run five or six miles before undertaking marathon training.

There are currently three basic approaches to completing the marathon distance: running, alternating running and walking, and just walking. Training plans based on one of these three approaches are typically adopted before starting serious training.

For perspective, the average adult in reasonable physical condition can walk at about 3.5 miles per hour. That speed for 26.2 miles would mean an elapsed time of seven and a half hours. Most marathons close their courses six-eight hours after the start of the race. To complete a marathon in six hours requires an average speed over the entire 26.2 miles of 4.4 miles per hour. Typical runners complete the marathon in times between three and five hours, for speeds of 5.25 to 8.75 miles per hour.

The world records for men and women are slightly over two hours, with average speeds of up to 12.5 miles per hour, three to four times as fast as the average walker.

Gear

First you’ll need some gear. Unless you want your nipples to start bleeding (yes, it happens) on mile 15 you’re gonna need some wicking shirts (and perhaps some nipple guards too!). These are constructed from a material that allows sweat to be pulled through and absorbed into the air, so you’re not dragging around five pints of your own juices attached to your “lucky rugby shirt” from college. They’re light and usually very cool looking. This is great, because not only do you get to feel good about what you’re doing, but also look good while you’re doing it. Add some wicking socks and then some running shoes especially designed to support your gait (not those neon-striped ones, which are half a size too small from the clearance bin at Big 5) and you’re good to go. Don’t forget some water bottles in a bottle belt with a pouch for energy snacks and emergency band aids, or even your cell phone. Mahmoud, proprietor of running specialty store Arch & Soul (745 N. La Brea Ave.; 323/857 1775; www.archandsole.net) has a few things to say about running gear (see box). And if you go and shop for some shoes at his place, he’ll have you running up and down the sidewalk so he’s sure you get the right shoe for your gait. I also cannot recommend supermarathoner Jeff Galloway’s very excellent Marathon book (www.jeffgalloway.com) highly enough, which covers everything you will ever need to know about training, gear, and nutrition.

Progressive Training Strategy

Training for a marathon does not start with running 26.2 miles. As with most athletic training, the distance run gradually increases about 10% per week over a period of time, with adequate rest and recovery between runs. What happens with the progressive training is that the bones in your legs become denser as they get accustomed to the constant impact. If you tried to do it all at once, there’s a good chance you could cause damage to the structure of the bone. Bone is a living tissue, so it is important to understand that it has the ability to change, although somewhat slower than, say, your skin.

A typical week may involve a long run during the weekend, a medium run during the week, and one to three training runs as well. The total distance covered on a weekly basis may start at about 12 miles a week and build gradually to 40-50 miles. Generally, it is not advised that recreational runners exceed about 50 miles per week, as the probability of injury increases. Many elite athletes train at more than 100 miles per week.

Adequate rest is required for building strength. Muscles do not build strength during the training exercise, they lose strength because of the stress of the exercise. Muscles gain strength during recovery from exercise, when the muscle rebuilds itself, repairing the damage done by exercise. The repaired muscle is generally stronger, hence the basis behind gradually increasing stress in the course of training.

There is no single plan to train for a marathon or any other major physical challenge. Individuals vary in their initial fitness, biomechanics, desire, and time, as well as time and ability to train. While a specific plan may be adopted and prove successful for a specific individual, another individual may find that plan unsuitable. All plans share some common characteristics, however.

Long Runs

The long run is the heart of the marathon training process. The goal of the long run is to gradually increase the ability of the runner to cover the 26.2-mile marathon distance. Long runs may start at 6 miles, and build a mile a week to about 14 or 15 miles. At beyond 15 miles (approximately), more than a single week of recovery is generally necessary, so the schedule switches to a two-week plan, with a shorter “long run” between full long runs. Typically the shorter long run may be 50% of the distance of the long run.

For most recreational runners, distances over about 15 miles increase the probability of injury and more recovery is needed between long runs at these distances.

The maximum distance for long runs is about 18-22 miles. Some say that if you can do 15 miles, you can finish the marathon course. At that point it’s not so much about the distance than it is about the body’s ability to bear the strain of the event, and, as they say, 15 will get you 26.2, so to speak.

Safety in Numbers

This is not so much about road safety as protecting yourself from boredom. That was my experience. One training partner is good, but several can be better. That means you can switch conversation partners while doing those double-digit training runs. I can pretty much guarantee that by the time race day comes around you will know all there is to know about your training partners and vice versa. And it’s quid pro quo towards the end, so don’t think you’re going to be getting the dirt on your crew without baring some of your own indiscretions. If for some strange reason you choose to train alone, count on creating some energizing and creative playlists for your iPod.

Runner’s High

A widely publicized effect of endorphin production is the so-called “runner’s high,” which is said to occur when strenuous exercise takes a person over a threshold that activates endorphin production. Endorphins are released during long, continuous workouts, when the level of intensity is between moderate and high, and breathing is difficult. This also corresponds with the time that muscles use up their stored glycogen.

However, some scientists question the mechanisms at work, their research possibly demonstrating the high comes from completing a challenge rather than as a result of exertion. Studies in the early 1980s cast aspersion on the relationship between endorphins and the runner’s high, but whatever the reason, it’s a real and very much felt thing for marathon runners.

So that’s it. Getting high with a little help from your friends. If your friends haven’t the mettle to face such an undertaking, there are options like joining LA Frontrunners (www.lafrontrunners.com), an LGBT running group, or contacting AIDS Project Los Angeles, or APLA (www.aidsmarathon.com, www.worldaidsmarathon.com), which can help you find some new friends and you could do your marathon in an exotic location (like Hawaii or New Orleans) and earn some money for a good cause. Don’t you already feel better about yourself? I do.

John Simmonds successfully completed the L.A. Marathon in 2005. He is a licensed massage therapist and acupuncture student. For more visit www.johnsimmonds.net.

Pronation vs. Supination

Finding the right shoe for your stride

A foot with an arch that tends to collapse or roll inward when you walk or run is said to pronate. Most feet show some degree of pronation with standing and walking, and to a degree it’s normal because when you sit and your feet dangle (non-weightbearing) your arch will be at it’s highest. When you stand on the foot the arch flattens a bit (pronation) and when you walk or run further pronation can occur. So a bit is normal. Excessive pronation, though, can lead to problems such as plantar fascitis, shin splints, knee pain, low back pain, etc. One way to tell if you pronate a lot is to look at your foot print. If you walk barefoot over concrete or some other similar surface when your feet are wet, you can check how flat a foot you have. If you leave a footprint that doesn’t show much arch, like a duck had stepped there, then you are probably pronating (or you may just have a flat foot).

People who Pronate excessively should be wearing Motion Control shoes.

The opposite of pronation is called Supination, and for our discussion here we’ll call it a high arch. Basically, the arch doesn’t collapse much as you stand or walk and your footprint will be very high in the arch area. This will show up as a thin line along the outside of the footprint, between the heel and forefoot. An excessively high arch may not even show this line, you may just get a heel print and a forefoot print. A high arch generally equates with a stiff arch because mild collapsing of the arch helps to dampen road shock, thereby acting as a shock absorber. People who Supinate should be wearing Cushioned shoes because their arches aren’t providing much natural shock absorption.

In between Pronation and Supination we have what we call a Neutral foot. A Neutral foot doesn’t collapse and it isn’t too terribly stiff, so it’s just right. A Neutral foot should be in a Stability shoe.

—MAHMOUD JAMA, ARCH AND SOLE PROPRIETOR