Marine Corps Air Station New River, N.C. -- A symphony blares in the background as competitors heave their way to the
finish line. Sweat soaks through their shirts. Bib numbers are crinkled
and grimy. They have just reached the end of a 26.2-mile journey.
The image of a stampede of victorious athletes after a long struggle is an
iconic one. However, not seen in that image are the tips and tricks which
can lead to success.
There are many training programs online available to marathoners of all
skill levels, said Bret Schmidt, operations manager of the Marine Corps
Marathon.
The Marine Corps Marathon is one of the biggest marathons in the country.
There were 23,519 participants in 2012, according to its website.
As a former active-duty Marine Corps runner, Schmidt has a wealth of
knowledge to offer marathoners.
“I normally recommend that first timers establish a good base,” he said.
“Pinpoint a marathon about six months away to give yourself time.”
A good base is running three to five times a week for three to five miles.
Schmidt advises that runners refrain from running twice in a row or
increasing their distance by more than 10 percent a week.
Runner’s World, a magazine and website promoting healthy running, has
training plans for people of all skill levels on its site. There are even
walk-to-run programs for those who are new to exercise.
Schmidt advises new marathoners not to set a time goal, instead focusing on
finishing. The training should have emphasis on building up mileage without
injury, getting the body used to long distances.
“I recommend getting two pairs of shoes and alternating them every run and
recording your mileage in them,” said Schmidt.
He said running shoes can last more than 300 miles.
Schmidt recommends people start out running at least 15 miles a week prior
to beginning real marathon training. They should build up to 30-45 miles a
week average. With a 10 percent increase per week, that would put runners
easily getting into the 400 mile range on shoes during training alone.
Another hazard for first-time marathoners is getting caught up in the
moment, said Schmidt.
“You get out there, you’re pumped up and you start going faster than you’ve
trained your body to handle,” he said.
Running at a harder pace in the first 20 miles could cause first-time
marathoners to fall out during the last 10 kilometer.
“Take it easy with your first 20 miles,” he added. “If you have a good
experience, you might want to run another. At least you can cross it off
your bucket list.”