Marathons For Novices
More than 30,000 people will compete in the 30th annual New York Marathon Nov. 7. Most are recreational runners, and more than a third will be attempting the 26.2-mile race for the first time.
CBS News Saturday Morning's fitness expert Bonnie Kaye hit the road with the Chelsea Piers marathon training camp in New York to discover the safest and smartest way to prepare to go the distance, especially for beginners.
Injuries and bad experiences can hamper marathon runners' road to the finish line, but not if they train properly. Last year in her first marathon, Nicole Toch depleted her glycogen stores around mile 20 and had to walk the rest of the way, after her body literally ran out of fuel.
"Hitting the wall was a very bad experience," said Toch.
Sandra Kolodziej also ran her first marathon last year, but suffered a chronic injury that plagued her for months after the race.
"I had knee pain that would prevent me from going beyond a three- or four-mile run," said Kolodziej.
This year Sandra and Nicole have entered a 16-week training program led by exercise physiologist Kirk Ornstein, who guides novice and experienced runners toward an injury-free journey to the finish line.
"[The] first thing you have to actually deal with is developing a base fitness level," said Ornstein. "Most marathoners, when they start a program, have a fitness level of about 15 miles per week."
That's an average of about three to five miles a day, three to five days a week. If you're not doing that, and it's less than three months before the race, you might want to wait until next time.
"The basic rule is you increase your mileage by 10 percent a week; you really can't go above that," according to Ornstein. "You risk developing injuries if you increase by more than 10 percent a week."
If you're running 15 to 20 miles 12 weeks before the race, progress to 22 to 27 miles eight weeks before, and 32 to 37 miles four weeks prior. Then peak at 39 to 44 miles three weeks in advance.
Cut your mileage in half to 20 to 25 miles two weeks before. Then taper off to 10 to 12 miles the final week before the race to keep your muscles fresh.
Since your primary goal is increased mileage, build endurance by adding about one to two miles to a long weekly training run, amounting to more than half of your total weekly mileage. Twelve weeks before, it should be at least eight to 10 miles, and it should max out three weeks before, at 20 to 22 miles.
"You start dividing your program into this long run on the weekend and then some shorter runs during the week to maintain your fitness level and actually improve [it]," said Ornstein.
One of the shorter runs should consist of interval training, alternating between short bursts of high-intensity exercise and lower-intensity recovery intervals. Another run should include anaerobic threshold training, running hrd for a moderate distance, say five to eight miles.
Ornstein also recommended weight training: "As you run, you're adding on all those miles. Your body breaks down. You lose muscle mass; you run the risk of injury. By weight training, we prevent this."
Two days per week of light weight training will help strengthen muscles and protect joints. To further prevent injury, you need two days per week of complete rest and proper stretching before and after training sessions.
The Chelsea Piers Marathon program utilizes "active isolated stretching," best done with a partner. This cutting-edge technique actively contracts one muscle group while relaxing or stretching the opposing muscle group. By trying to stretch the hamstring, you're actively contracting the quadriceps, which forces the hamstring to relax.
Your running form should be as efficient as possible, with no wasted energy. A heel strike will slow you down, and a toe strike will overuse your calf muscles. So a medium strike is preferred. Minimize any vertical or bouncing motions, keeping a forward momentum.
And your stride should conserve energy as well. Instead of lifting your knees up high as in sprinting, keep your feet close to the ground in more of a shuffling motion. Instead of up and out, it's really just lifting forward and pulling the ground underneath you.
Practice good nutrition and hydration. And for best results, consult a trainer to help you make it to mile 26.
For those training for the New York Marathon, CBS News Saturday Morning will give tips during the final 10 weeks before the race.
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