Your first marathon

Every runner's dream is to finish a marathon. Thus, there's something lacking if you don't finish one. In response to the clamor of several runners who will be joining the Cebu Sinulog Marathon early next year, I am giving some tips on how to finish or may I say, survive the race. I ran my first marathon in 1986 when I joined the PAL Manila International Marathon. I was a little bit worried if I could finish the grueling 42-kilometer distance because I wasn't so sure if my training was enough. Since then I've chalked up about 10 marathons and counting. Now, before you start training for the marathon get a clearance from your family doctor if you are over 35. The doctor will most likely recommend a treadmill stress test. Next, you need a good pair of running shoes, not the ones that look good on you but the shoes that make you comfortable. Apply the ¾ inch rule, meaning the heel should be at least ¾ inch thick and secondly there should be at least ¾ on an inch space between the tip of your big toe and the front tip of the shoe. Remember your toes expand as you run. For heavy runners like CERC Prexy Roel Militar get the ones with heavy cushioning. For the flat footed, try the motion-control. Then remember the three A's, Always dress as cool as possible. Always run in the coldest part of the day. Always drink water as much as you can during the race.

The Beginning

When you run your first marathon, never expect to break the world record but to finish in one piece. The basic training rule is to run for one hour and apply the "forced slowness", meaning run at a very slow pace. We also call this the long slow distance (LSD). Try the "Talktest" you will know that you're out of breath when you cannot talk anymore while running. If this happens, slow down until you can start talking again. When running slowly, remember to take short fast steps, eventually your stride will naturally increase but don't push it. Remember run like you walk, heel down first because when you run with your toes you will tire easily or worse get injured. When our team was running in races where the stakes are high, I always advise my runners to run as lightly or quietly. This way the runner in front of you won't notice you're fast breathing down his neck. In other words run like a cat. Pounding the ground as you run will lead to an injury. Don't lift you feet too high as to create noise (murag kabayo). The "runners shuffle" is to lift your feet just high enough so they just barely miss the ground. So okay, now you know the proper pace, attire and running style. Let's get you to the one hour.

Long Runs

In order to finish a marathon, the ideal training is a two- hour long distance run. Let's go to the "Rule of Three's". During your first three months never run more than 3 times a week. This means you should run only every other day with two days off once a week. A beginner once asked, "Do you have to run a full hour on your first time? Although you could if you run slowly, start the first week by running only 15 minutes each time. Increase your mileage to 30 minutes on the second week and 45 minutes on the third and eventually one hour on the fourth week. Great! You're running one hour now, if you train one hour three times a week for six months, you could finish a marathon. As I said earlier you don't have to run fast. I ran my first marathon in 4 hours 30 minutes, not bad, but it's still okay if you clock 5 hours. It's nothing to be ashamed of. In my next column I'll talk on the final months leading to the marathon. By the way registration to the Cebu Sinulog Marathon is now ongoing at the PSC office at the Cebu City Sports Center. Meanwhile, registration to the Lourdes Parish 5K run is still ongoing also at the PSC office. I would like to greet two pretty women a happy birthday, Angelie Sadora of Cebu Computer Hardware on Oct. 18 and Em-em of Angels Eatery on Oct. 20.