Your First Marathon!

You've finally made the momentous decision to complete your first 26.2 mile running event and it will certainly be one of your your greatest acheivements. But remember, between now and then most of your time will be spent on preparation and training.

The first step in marathon training is to build your mileage base up. Even if you've been running regularly, you need to focus on increasing your running volume to enhance your aerobic conditioning. A total running volume of 30-35 miles per week will provide a great mileage base for people running their first race.

Once you've established your mileage base, it's time to furthur increase your running volume. This will be done in a long/slow (LSD) fashion. This means you will alternate from a longer distance low intensity day to a shorter distance higher intensity or interval day. Your long runs should start at 6-8 miles each and increase about two miles per week to around 20-22 miles. The shorter runs are designed to develop some speed and your anaerobic system.

As you near the big day your training should have a taper included in it. A taper is a decrease in workload. In other words, it means to let your body recover. You probably want to bring your mileage down even below your original mileage base and only do a few fast sets for 7-10 days.
Different athletes respond differently to tapers. Some get very energetic and other feel slow. Physiologically, a taper allows you to build up carbohydrate reserves past normal levels and allows muscles fibers to be built up to full strength. To build up carbs and muscle protien to their fullest, be sure to carbohydrate load the last five days and take in adequate protein.
Distance runners often get so wrapped in the time they spend running they forget the benefits they can receive from cross training. If you could squeeze in at least one or two sets of 8-10 resistance exercises (one for each major muscle group) you would be surprised how your running would improve. Your chance of injury would also decrease.
Unless you've competed before, don't make time your main goal. Instead just focus on the finish line. You can congratulate yourself when your done and think back on all the hard training and mental discipline it took to cross that line. Then you'll gaze off into the future and start planning your next one.

Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more training tips go to http://www.aerobics-exercise-coach.com