Marathon Training:
The Ultimate Achievement

by Brian Collins

The marathon holds a special place of reverence in society because many view it as the ultimate test of will--a metaphor for life itself. Perhaps that is why so many people are in awe of those able to conquer it.

Marathon running is probably the most effective and fashionable exercise. The 26.2-mile monsters bring "lay" runners out in masses to run and walk a marathon's strenuous course. As the organizer of a "first-timers" marathon-training program, many of the runners I train have never run as part of their lifestyle.

Through a 20-week program, we train thousands of runners annually to accomplish this awesome task. To date, the program has a 100-percent finish rate. The marathon craze is taking the country by storm, and everywhere people are wondering if they can train for a marathon. There are many reasons why marathons are gaining in popularity.

Facing Your Fears

Although one of the most feared athletic events, the marathon actually is one of the easier recreational sports to train for--provided you have enough time, desire and knowledge.

You may have the time and the desire, but do you have the knowledge? This is where a personal trainer or coach can help. Following a proven training program requires you to be progressive in nature--starting at about two miles and working up to 20 miles over 20 to 25 weeks. If done the wrong way, the risk for injury during training is high. However if you find a proven training program or a coach who follows a program correctly, just about anyone can conquer the marathon monster.

Training to run and finish a marathon is different than training to run it fast and still finish. Last year, marathon races overtook the "10K Race" (6.2 miles) as the most populated race in sheer number of participants; however, the average time that runners completed these races decreased. This is testimony to the fact that a person who enters a marathon is more interested in finishing the race than in how long it takes to do it.

I believe marathon running has become popular because it provides health benefits, a social scene and an opportunity to set goals.

Health Benefits

Many people originally join marathon training programs for the sheer health benefits of training. Some of the achieved benefits include weight loss, improved cardiovascular efficiency and reduced stress levels.

Many begin the training program unsure if they can be trained to run a marathon, but willing to try it if they can shed some fat. Soon, people realize that the animalistic desire to conquer something larger than themselves has taken over, and finishing the marathon is their ultimate goal. This desire becomes the reason they wake up, eat and breathe. Weight loss is certainly a byproduct of the training, but takes a back seat to the desire to defeat the monster.

Running 20 to 45 miles per week burns up a lot of calories, so you will have to eat more to keep up with the energy demands being placed on your body. Don't worry about the added food intake because fat loss is almost inevitable. Over the 20-week course of training, your body will automatically start to drop fat because it realizes how burdensome it is to carry around extra weight. In a marathon, extra body fat equals wasted energy. Your body will learn to burn it off because keeping it on requires much more unnecessary energy expenditure.

Definite Goals

The second reason marathon training is gaining in popularity is it provides a goal to strive toward. Marathon training programs have a definite beginning and end, whereas other types of training such as weight lifting and aerobics have no defined goal (unless you are preparing for competition).

Most of us exercise to stay in shape, and we have no intention of entering competitions. Of course, we measure our progress by weight loss, mirror tests and body fat analysis; however, there is no all-consuming goal or reason for training in the first place. The marathon represents so many things to so many people that it becomes easy to remind ourselves why we are putting in the training time.

It makes it more difficult to skip a workout when there is a 26.2-mile graduation test looming. The marathon is the ultimate example of goal setting. For those who plan and accomplish this task, there is little that can't be done in the future.

Social Scene

The third reason that marathon running has become more popular is the social aspect of running and the success of organized marathon training programs. Marathon training programs are a great way to meet interesting and positive people.

It's like going back to school for five months. You all have different backgrounds, goals, jobs and lives; however, you all have one thing in common--the desire to run a marathon at the end of the program. Group practices usually are held once or twice a week, leaving most of the running to be done alone during the course of the week. The group runs meet for social motivation and encouragement with the coaches and members of the group. As a coach, it amazes me how strongly people care about each other during the training.

Though group training is a great way to train for a marathon, it is not the only way. Marathon training programs also offer the ability for prospective runners to train online--almost like having a personal trainer there with you. With proper guidance and commitment, your online coach will get you to the finish line.

Running Rocks

Marathons are about more than running. Annual marathon races can be found in a multitude of cities worldwide, for what better way is there to see a city than to run 26.2 miles through its streets.

Prague, Dublin, Tokyo and Maui have some of the most beautiful marathon courses in the world. Runners are turning their marathon experience into a real vacation, and they don't want to mark their first marathon experience with some run-of-the-mill race. They want excitement!

Some of the newer marathons are capitalizing on entertainment value and offering an unprecedented "wow" factor. Marathon runners spend a lot of money when they run a race, so cities constantly have to better themselves to attract prospective runners.

According to national marathon statistics, an average marathon participant stays in a designated race city for about three days, spends around $271 per day, has an average annual income of $69,000 and travels with two non-running people.

The San Diego Rock 'n' Roll Marathon features well-known rock and pop bands playing at each of the 26 mile-markers. This marathon debuted in 1998 and smashed all participation numbers for a first-year marathon by having more than 20,000 runners register for the race.

The total economic impact to the greater San Diego area--from participants alone--was estimated at $5.4 million, not including external expenditures spent by friends and family of the runners. When you factor in the friends-and-family variable, that number jumped to approximately $10 million. In 1998, the marathon brought in more external money than any other event hosted in California except the Super Bowl, which also was held in San Diego.

There also are hundreds of pre- and post-festival parties that take place at larger marathons. In Boston, Chicago and New York, it seems as if the whole city comes out to support the runners. And as a runner, it is an awesome feeling to have 300,000 people cheer you on as you cross the finish line.

Time Tells All

When deciding where to run your first marathon, your ultimate goal should be to have fun and see exciting places.

Though this sounds exhilarating, it is important to remember that you will get what you train for. Owen Anderson, Ph.D. and exercise physiologist, says new runners must go through the same process as a child taking his or her first solo steps.

"They run inefficiently at first, with less than powerful strides and anything but stability," he says. "Eventually, they develop their own unique and more efficient style."

Anderson also notes that the only way to improve running economy is by doing more running--allowing the leg muscles and coordination to improve.

When deciding where to run your first marathon, your ultimate goal should be to have fun and see exciting places. However, as exciting as these events can be, don't fool yourself into thinking that you can get by without the training.

The marathon is not something to be taken for granted. With proper training and consistency just about anyone can share the benefits of marathon training. But without preparation, it will be a monster--devouring your confidence and leaving you frustrated with the sport itself.

So, how much running background should you have before attempting your 26-mile monster? Hal Higdon, senior writer for Runner's World, suggests training for at least one year and possessing the ability to cover 15 to 25 miles comfortably. "Runners willing to train properly and thoroughly will find that a marathon can be an experience that provides much more joy than pain," he says.

To sum it up, that is why you see your next-door neighbor logging in those miles at 5 a.m. Running has somehow, someway become cool, and marathon running has become the new fad. It is easy to see why. If you are looking for a way to really mark the millennium this year, and want to get in shape at the same time, running a marathon may be for you.

Brian Collins is owner and program developer of Achieve Fitness and 1st Marathon--the official organization for the American Diabetes Association's TEAM Diabetes marathon training programs for the state of Arizona.

1st Marathon is a group marathon-training program, which trains thousands of runners per year to run or walk their first marathon. For more information visit www.1stmarathon.com or e-mail Brian@1stmarathon.com.