Taking the first steps for a marathon

Determination, proper training can help aspiring runners achieve their goal, Huang Xiangyang reports.

Running is simple. If you can walk, you can run. Running is inclusive. It is a sport for anyone, at any age and from any profession. It does not require a lot of monetary inputs. All you need is a pair of running shoes, and a willingness to find a little more meaning in your life to make it colorful.

For beginners, running a marathon may seem a mission impossible. But the moment you put on your running shoes and hit the road, you stand a good chance of turning it into a dream that can be realized. Tens of thousands of people have used their experiences to prove that through proper training, and with some determination, everyone can become his own hero on a marathon course.

But how soon that dream can come true will largely depend on how much time you would like to spend on the running course, and how hard you want to train yourself.

Basically running a marathon is about two things: Endurance and stamina. The former means how long you can run without stopping, and the latter refers to the ability to keep running at a certain pace. Luckily, these two abilities can be built up, through long runs, and tempo runs, (or running at a fixed speed). In between you can have recovery runs or a good rest.

The most common complaint from beginners is about the lack of training time. I consider it as a lack of determination. If former US president George W. Bush (his best marathon time is 3 hours and 44 minutes) could squeeze some time each day during his presidency for rigorous exercise routines, then surely you can too.

Knee factor

There are often apprehensions that running would hurt knees. This is not without any reason. Connective tissue such as your ligaments and tendons takes longer than muscles to adapt to the pressure on your knees when running.

So it is important to increase the mileage slowly, by no more than 10 percent each week, to give your knees a chance to catch up with the increasing momentum. Runner's knee (the most common injury among runners) is caused if your quads are weak or if you have poor foot mechanics. In such cases, your kneecap will move left and right, and rub against the end of your thighbones, creating pressure, friction and pain under or around the front of your kneecap.

To start with:

For starters, a simple 5-kilometer stretch is good to begin with. It is attainable for any runner, and it is full of fun. In the five weeks leading up to your first 5k, you need to run at least three days a week, according to The New Complete Guide to Running compiled by Runner's World magazine. Here are some tips:

1. Most of your running during the week should be at a comfortable pace

2. First time runners can do some faster running one or two days a week

3. Remember to have warm-ups and cool-down jogs before and after hard runs.

From 5k, you can scale it up to 10k, the half marathon and finally the full marathon. During the course of this, you will find the pleasures of running, and marvel at the extent of how adaptable your body can be. As the Chinese proverb goes, one thousand miles start from the first step. So the following schedule will serve as necessary first footsteps leading to your first full marathon.

Stretching it out

1. Stand on your right leg and bend your left leg backward. Grab your left foot with your left hand and bring it up toward your buttocks. Hold it for two minutes while keeping your back straight. Swap sides and repeat. If you cannot stand steadily, grab on to something with your other hand. This exercise helps stretch the quadriceps.

2. Take a big step forward with your left foot, bending the knee and allowing your right knee to rest on the floor. Gently twist your waist, extend your left arm and try to touch your right foot with your left hand, while holding your right hand well above your head. Hold on to your position for 20 seconds. Swap sides and repeat. This exercise helps stretch the hips.

3. Stand with your feet shoulder-width apart and swing your right leg forward while also reaching forward with your left hand toward your right foot. It is not necessary to touch the feet in this case. Alternate and do the same procedure 10 times. This exercise helps loosen your hamstrings.

4. Lie on a mat face-down, prop up your torso on your forearms with your elbows under your shoulders and with your knees and feet together. Keep your right leg straight while pulling your left leg to your right side till the knee is bent at a minimal angle. Hold still for 20 seconds. Swap sides and repeat. This exercise can help stretch your gluteus medius and lower back.

Basic rules

1.Running form

Your head should be straight and slightly leaning forward. Keep your shoulders low and loose, and chest upright. You can slightly swing your arms back and forth, but do not do side-to-side motions. Reach for your legs just ahead of your landing, and do not reach out too far to avoid exerting too much pressure on your knees. Land on your heels, and push off with the front part of the feet.

2.Shoes

You can get your running shoes in any shoe store, and the most important thing for you is that your feet should feel comfortable. Beginners should not try thin and light-weight shoes because they do not cushion your feet, and there are chances you could get hurt. Mizuno, Asics, New Balance, Adidas and Nike are the popular foreign brands. You can also choose from domestic brands such as Do-Win, Li-Ning, Anta and 361, which are generally not as expensive as the foreign brands.

3.When to run

Any time of the day is good for you to run so long as you find the urge to do so, either in the morning or after work at night. But do not do it immediately after a meal, or just before you plan to go to sleep.

4.Diet

Never run on an empty stomach. You need to fuel your body with carbohydrates. Rice and noodles are good choices, but you have to supplement them with protein too, such as beef and chicken, because protein helps build up your leg muscles. Fruits such as banana, and orange juice are welcome. Try to avoid fatty foods.

5.Medication

If you feel pain or a twinge on your leg or foot, it could indicate something has gone wrong, mostly as a result of overwork or improper training. Stop running and take several days of rest. Most of the small injuries can heal by themselves after that. If the pain persists, go to see a doctor to get the injuries examined more closely.