Marathon training all about preparation Published June 5, 2008 By Capt. Elissa Ballas 4th Medical Operations Squadron SEYMOUR JOHNSON AIR FORCE BASE, N.C. -- Have you ever thought about running a marathon, but are not sure where to start? Running a marathon is something that the average person can do - no matter their age, gender, body type or physical condition. Whether training for the first marathon or as an experienced runner, the following guidance can help make the racing experience more enjoyable. Preparation An appropriate marathon training program ranges between 12 and 16 weeks. There are many options to consider when choosing a marathon training plan. Some plans involve running six days per week, while others only involve three. Certain plans are designed as a run-walk program. The internet is an excellent resource for marathon training plans including programs that will fit any schedule or experience. In addition to choosing the right plan, appropriate shoes are a necessity. Running with the right shoes helps prevent injury while training. There are many types of running shoes available and the best shoe option depends on foot type. Specialty running stores assist runners in selecting the best shoe for their foot type. Once a marathon is chosen, find out all the specifics. It is very helpful to know about the location of hydration/nutrition stops, the types of drinks and food items available, the terrain of the course and other details that vary from race to race. The long run Regardless of the plan, an important component in marathon preparation is the long run. A long run is completed weekly and the length of the run increases by one to two miles each week. The longest run before the marathon can range from 18 to 24 miles and usually occurs about three weeks before the marathon. The long run is a great opportunity to figure out how to maintain proper hydration and nutrition during a race and to experiment with different types of electrolyte replacement drinks and energy bars or gels. During the race Keep the training preparation in mind, and focus on maintaining a steady pace while running. People usually end up starting out a little faster than they are used to because of the adrenaline and excitement of race day. Most marathons have every mile clearly marked, so set a pace and make sure to maintain that target pace throughout the race. Take advantage of the hydration/nutrition stops available. Try to replenish fluids at least every three miles and consume some form of food at least every 30 to 60 minutes. After the race Once the marathon is completed, make sure to do some type of cool down exercise, such as a 10-minute walk. Replenish food and liquids as soon as possible. There are many types of recovery drinks and supplements available to help muscles recover after a hard effort. Taking these actions as soon as possible will help minimize muscle soreness over the days following the race. Delayed Onset Muscle Soreness is very common after endurance events. It typically occurs one to two days after the race and can last anywhere from one to two weeks. Marathons are designed to be a fun and rewarding experience. With proper training and preparation, anyone can make their experience run smoothly. For further information regarding marathon training, call 722-1846. The Air Force hosts its own marathon September 20 at Wright-Patterson Air Force Base, Ohio. For more information, visit www.usafmarathon.com.