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Running in A Marathon
Running in A Marathon
Running in A Marathon
10
Reports
SUPPLEMENT TO RUNNERS WORLD
Project editor: Diane Gilroy
Consulting editor: Amby Burfoot
Copy editor: David Caruso
Book designers: Erica Flickinger, Jacob Eastham
Revised 2007 by Rodale Inc. The information in this book is meant to supplement, not replace, proper
exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers
to take full responsibility for their safety and know their limits. Do not take risks beyond your level of
experience, aptitude, training, and fitness.
Mention of specific companies, organizations, or authorities in this book does not imply endorsement
by the publisher, nor does mention of specific companies, organizations, or authorities imply that they
endorse this book.
Internet addresses and telephone numbers given in this book were accurate at the time it went to press.
Contents
4) Sharing the Road
10) Shoe Business
16) Making Time to Run
20) 30 Best Foods for Runners
27) Easy Treatment & Prevention of Injuries
34) Super Training Program Tips
42) Effective Weight Loss
48) Special Report for Women
54) Going the Distance
60) Why Runners Love to Run
R U N N E Rs WO R L D. C O M 4 R U N N E R s WO R L D 1 0 R E p O R T s 5
YOU MAY NOT REALIzE
IT, BUT YOU INFLUENCE
NON-RUNNERs ALL ThE TIME.
Im willing to bet there are a dozen non-
runners close to you who admire what
you doand probably wish they ran
themselves. Who are these people? Maybe
a coworker. Maybe a friend. Maybe your
spouse.
Its possible that with just a little extra
encouragement from you, one of these
people could be brought into the sport.
Time to give it a try. (See The Dos and
Donts of Mentoring on page 7.)
Ive put together a step-by-step begin-
ners program for your beginner to follow.
Go ahead and copy it for that person. But
first, some basic tenets of mentoring:
Keep it fun. Many non-runners and
beginning runners have the mis-
taken impression that running must
be painful, and that to improve in
running, you need to hurt. You
and I know that isnt true. A big part
of your job will be to convince your
beginner of this right from the start.
Easy running can be one of the
most pleasurable activities in life.
Theres a storehouse of endorphins
inside us, eager to be released by
even gentle activity. Increased
mental energy and an improved
attitude can be realized from the
very first run.
Unfortunately, many beginners
soon drop out of running because
they become overeager. They want
all the benefits right away. The thing
is, almost every novice is capable of
going faster or farther than he should
at first. Doing so brings exhilaration
initially, but soreness, fatigue, injury,
and burnout often follow.
Therefore, to keep a novice runner
on track and to keep it fun, hold her
back. Keep runs shorter and slower
than shes capable of, especially early
on. Suggest running in different areas
(parks, trails, other parts of town), or
you might hook her up with a run-
ning club. If shes up for it, put a race
on the calendar as a goal to train for.
(Remember to assure her that races
are fun, social events, not hard-core,
pain-inducing tests.)
By holding new runners back,
youll ensure that they experience
a series of successes. Also, youll
be setting up an internal reward
system that is motivating and self-
perpetuating.
sharing
the
road
theBeginnerProgram
Welcome, new runner! Let me say
right away that if you give running
a chance, youre going to love it.
Becoming a runner is simpleand
it does not have to be painful. Heres
how to do it.
1
SET aSIDE 30 MInuTES
a Day FoR ExERCISE.
Most non-runners who work a full
day say they dont have time to run.
And theyre right. Thats why you
have to create the time. In other
words, dont look for vacant pockets
of downtime to appear. You should
schedule your exercise appoint-
ment as if it were with your boss
or your most important client. (Its
both!) Losing 30 minutes to exer-
cise a few times a week is nothing
compared to the increased energy,
concentration, and productivity
youll gain in the process.
What if your exercise appointment
arrives, and you only have 10 min-
utes to spare? Go anyway, then try to
work in another short run later that
day, or go a little longer the next day.
Recent research suggests that several
sessions of short-duration exercise
offer roughly the same benefit as one
session of longer-duration exercise.
In any case, 10 minutes of exercise
is better than none at all.
by Jeff Galloway
R U N N E Rs WO R L D. C O M 6 R U N N E R s WO R L D 1 0 R E p O R T s 7
2
WaLK SLoW,
ThEn WaLK FaST.
Most people, on starting an exercise
program, are able to walk slowly for
30 minutes without much trouble.
Aim for this initially. As soon as you
are able, start adding periods of brisk
walking. Within 2 or 3 weeks, begin
alternating 2 to 5 minutes of brisk
walking with 1 to 3 minutes of easy
walking.
3
InSERT
RunnInG BREaKS.
Most walkers who become runners
find that slow running provides better
stress relief and a bigger mental boost
than walking. Its also a better calorie-
burner (including fat calories). Once
youve become accustomed to a brisk,
30-minute walk, start mixing in
1- to 3-minute segments of very
easy running.
Progress at a rate that feels comfort-
able. Gradually increase the length of
your running segments while keeping
them slow and manageable. Hint: At
no time should you be so winded that
you cannot carry on a conversation.
4
Go WITh
WhaTEvER WoRKS.
Many runners run every day of the
week. Others run just twice a week.
Somewhere in the middle might be a
good spot to aim for at first. Figure on
running twice during the workweek
with a longer run on the weekend.
But again, whatever schedule works
for you is fine.
5
KEEP ThE
WaLKInG BREaKS.
Regular readers of my column know
that Im a big fan of walking breaks,
even for experienced runners. As Ive
witnessed thousands of times with my
marathon-training classes, judicious
use of walking breaks allows novice
runners to complete a marathon after
just 6 months of training.
As I say, everyone can benefit from
walking breaks, though heavier run-
ners and those over 40 may benefit
( shari ng the road)
most of all. These breaks allow you to
increase mileage more quickly, and
they lower your injury risk. I try to
convince all new runners that con-
tinuous running is not necessarily the
ultimate goal.
What is the goal? Heres one for
you: to become a runner for life.
If youre moderate but consistent
in your training, if you take rest days
when theyre called for, and if youre
open to all the joys that running has
to offer, you can become that lifelong
runner.
The Dos and Donts of Mentoring
The chance to introduce someone to running is a wonderful opportunity that needs to be
handled responsibly. It may be helpful to keep the following in mind:
do mention the known benefits of
regular running, such as stress
relief, more energy, and more
self-esteem.
do treat him as an individual.
Allow him to progress at his
own rate (not yours).
do congratulate her on her
achievements.
do make sure to approach the
appropriate person.
From6to12miles
This program is for runners who can run 6 miles and want to double their long runs
to 12 miles. (note: Cross-training can be 20 to 30 minutes of cycling, swimming, or
exercise on a stationary bike, elliptical trainer, or stairclimber.)
WEEK MonDay TuESDay WEDnESDay ThuRSDay FRIDay SaTuRDay SunDay
1 3 miles or cross-train 4 miles 3 miles 4 miles Rest 3 miles or cross-train 6 miles
2 3 miles or cross-train 4 miles 3 miles 4 miles Rest 3 miles or cross-train 7 miles
3 3 miles or cross-train 4 miles 3 miles 5 miles Rest 3 miles or cross-train 8 miles
4 3 miles or cross-train 4 miles 3 miles 5 miles Rest 3 miles or cross-train 6 miles
5 3 miles or cross-train 4 miles 3 miles 5 miles Rest 3 miles or cross-train 9 miles
6 3 miles or cross-train 4 miles 4 miles 5 miles Rest 3 miles or cross-train 10 miles
7 3 miles or cross-train 4 miles 4 miles 5 miles Rest 3 miles or cross-train 6 miles
8 3 miles or cross-train 4 miles 4 miles 5 miles Rest 3 miles or cross-train 12 miles
>>
From10to20miles
This program is for runners who can run 10 miles and want to be able to run 20-milers.
WEEK MonDay TuESDay WEDnESDay ThuRSDay FRIDay SaTuRDay SunDay
1 Rest 5 to 6 miles 3 to 5 hill repeats 3 to 4 miles Rest 5 to 6 miles 10 miles
2 Rest 5 to 6 miles 3 to 5 hill repeats 3 to 4 miles Rest 5 to 6 miles 12 miles
3 Rest 5 to 6 miles 3 to 5 hill repeats 3 to 4 miles Rest 5 to 6 miles 14 miles
4 Rest 5 to 6 miles 3 to 5 hill repeats 3 to 4 miles Rest 5 to 6 miles 14 miles
5 Rest 5 to 6 miles 3 to 5 hill repeats 3 to 4 miles Rest 5 to 6 miles 16 miles
6 Rest 5 to 6 miles 3 to 5 hill repeats 3 to 4 miles Rest 5 to 6 miles 18 miles
7 Rest 5 to 6 miles 3 to 5 hill repeats 3 to 4 miles Rest 5 to 6 miles 18 miles
8 Rest 5 to 6 miles 3 to 5 hill repeats 3 to 4 miles Rest 5 to 6 miles 20 miles
3doUBLeYoUrendUranCePrograms
(goi ng the di stance)
R U N N E R s WO R L D 1 0 R E p O R T s R U N N E R s WO R L D 1 0 R E p O R T s 59 58
R U N N E Rs WO R L D. C O M 60 R U N N E R s WO R L D 1 0 R E p O R T s 61
Surrounded by giant, autographed photos
of the great onesRoger Bannister to Carl
Lewis, Grete Waitz to Joan Samuelson
the editors of Runners World gathered to
brainstorm the reasons they love to run.
Here, we share some of the list in the
hopes that you will be as inspired and
motivated by these thoughts as they are.
Theres never been a better time to let
running help you affirm the key values in
your life.
WeLoVerUnningBeCaUse:
1
IT MaKES you FEEL
BETTER EvERy Day.
Were not talking about beating depres-
sion here. Or heart disease. Or diabetes.
Or any of the other illnesses that running
can stave off. (See Good Health on
page 62.) Were talking about the fact
that you always feel better after a run.
And thats powerful medicine.
2
you DonT nEED an
InSTRuCTIon ManuaL.
If you can walk, you can run. If you
run a little bit more, you can enter a
5-K. A little more, and youre headed
for a half-marathon. Easy as that.
Sure, we publish hundreds of articles
and books about running. All use-
ful stuff. But you know what we like
best about running? Its so blessedly
simple.
3
ITS ThE WoRLDS BEST
WEIGhT LoSS ExERCISE.
Period. End of discussion. Every
single weight loss expert advises two
things: exercise and sound nutrition.
Running is the king of the calorie-
burning exercises, and its easy to
do, any time, any place, any season.
Bonus: When you begin to exercise
regularly, you eat fewer harmful
fats and more of the recommended
nutrients, according to a recent
7-year, 10,000-person study.
4
you Can Run ERRanDS
WhILE youRE RunnInG
(anD ExERCISE ThE DoG, Too).
We know someone who returns vid-
eos to Blockbuster and books to the
library on an every-other-day jaunt
that also takes her to the post office
for pickups and deliveries. And every
dog owner we know takes Bruiser to
the park for frequent romps.
5
RunnInG GIvES you
MoRE EnERGy.
This is one of our favorites and one of
the more difficult to explain. We call
it the energy paradox, because most
people assume that running tires you
out. Which seems a logical assump-
tion. But its wrong. In fact, runners
report having more energy than non-
exercisers.
6
RunnInG GIvES you a QuIET,
REFLECTIvE TIME To Say youR
PRayERS anD GIvE ThanKS.
We hear this all the time from
Runners World readers. For every
proponent of social running, theres
someone else who favors time out to
be alone with his or her thoughts. We
see no reason to pick sides. We think
that both solo running and group run-
ning are great activities.
7
RunnInG hELPS you REaCh
CREaTIvE BREaKThRouGhS.
Writers, musicians, artists, CEOs,
software engineers, and many others
use running to solve mental blocks
and make must-do-it-today decisions.
Wrote prolific author Joyce Carol
Oates in the New York Times: Run-
ning! If theres any activity happier,
more exhilarating, more nourishing
to the imagination, I cant think what
it might be.
8
RunnInG IS a
FaMILy aFFaIR.
Many races have events for everyone
in the family, ranging from a Diaper
Dash to a 5-K race to a walk event. Its
easy to plan an exercise activity for the
why
run
runners
love to
R U N N E Rs WO R L D. C O M 62 R U N N E R s WO R L D 1 0 R E p O R T s 63
whole family. The smallest tyke can
clamber into his baby stroller, fit par-
ents and grandparents can take turns
pushing, and Junior can follow along
on his new two-wheeler.
9
RunnInG InCREaSES youR
aPPRECIaTIon FoR ThE
EnvIRonMEnT.
You crave fresh, clean air when you
run. You long for soft trails, towering
trees, pure water. You have plenty of
time to ponder the big questions. You
resolve: Save the Earth. Its a lovely
place.
10
ITS a GREaT Way To
ExPLoRE nEW PLaCES
CITIES oR WILDERnESS.
We know lots of runners who go out
for a run as soon as they arrive in a
distant city. This energizes you after
a long drive or flight, helps reset your
biological clock to the new time zone,
and gives you a great way to get ori-
ented to the citys basic layout. Same
goes for a country trail.
GOOD hEALTh
We love running because regular exercise
such as running has been proven to lower
the risk of:
1. Anxiety attacks
2. Arthritis disability
3. Blood clots
4. Breast cancer
5. Cognitive disabilities from aging
6. Colon cancer
7. Daily-life disabilities
8. Depression
9. Diabetes
10. Erectile dysfunction
11. Gallstones
12. Heart disease
13. High blood pressure
14. Hospital visits
15. Immunity impairment
16. Mortality
17. Obesity
18. Osteoporosis
19. Ovarian cancer
20. Pancreatic cancer
21. Prostate cancer and
stomach cancer in men
22. Sleep disorders
23. Stroke
24. Testosterone impairment in men
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