Posted: January 27, 2004

Athletics: Running A Marathon: It's Not All About Pain

By JAMES RAIA

Completing a marathon seems like a daunting task. Many of those who've accepted the challenge have been abruptly deposited on the side of road questioning their sanity and pondering a new sport.

But the accomplishment of putting one foot in front of the other for that distance can be exhilarating -- especially for first-time marathoners.

"You learn a lot about yourself, and it's good to share the experience with a friend," says Rich Hanna, an Olympic Trials marathon qualifier, publisher of five running-related books and co-coach of Leukemia & Lymphoma Society of America's Team in Training program in Sacramento, Calif.

"When you finish your first marathon, it's something you'll never forget," adds Hanna. "If you've trained properly, you won't finish suffering, you'll finish with a feeling of accomplishment."

Completing a marathon means covering the distance of 42.2 kilometers or 26.2 miles.

The marathon distance dates to the legend of Athenian messenger Pheidippides, who in 490 B.C. ran 24 miles to spread the good news of a military victory. He collapsed and died upon his arrival. A 24-mile run was included in the inaugural 1896 Olympics in Greece.

The 26.2-mile distance debuted in 1912 when the Olympic event was routed to finish in front of the thrones of the king and queen of Sweden.

Since then, marathon popularity has fluctuated.

But in the mid 1970s, the rivalrly between Americans Bill Rodgers and Frank Shorter gave the sport a huge boost. Rodgers won the Boston and New York City marathons four times each; Shorter won Olympic marathon gold in 1972 and silver in 1976. With their diverse personalities, and their competitive, enticing battles, the sport was catapulted into the mainstream.

A decade later, the women's marathon made its debut in the 1984 Summer Olympics in Los Angeles. Joan Benoit (now Samuelson), a native of Maine, waved a small American flag as she circled the final 400 meters en route to her victory on the track of the Los Angeles Coliseum.

The popularity of women's marathon running soared following Benoit's win, with women around the country forming training groups or joining running clubs previously frequented by men only. Another surge of women marathoners followed in 1994 when Oprah Winfrey completed the Marine Corps Marathon in Washington, D.C.

Yet, while Rodgers, Shorter, Benoit and Winfrey may have provided inspiration, once runners began to increasingly pursue the sport, its benefits become more well-known -- cardiovascular fitness, stress relief, weight control and camaraderie.

There are now approximately 400 certified (accurately measured) marathons held annually in North America. And in 2000, more than 450,000 runners completed marathons in the U.S., up from 260,000 runners who completed the distance in 1990.

"It's like a snowball rolling downhill," explains Ryan Lamppa, a researcher for the USA Track & Field Road Running Information Center in Santa Barbara, Calif., in the book "Marathon" written by former Olympian Jeff Galloway.

"The marathon, the sport's Mt. Everest, has a special connotation in people's minds," continues Lamppa. "It's a challenge, a sense of accomplishment that is different than running a 10km or a half-marathon. Call it the marathon mystique."

There are marathons for the masses, like the famous Boston, New York City and Los Angeles events. They entice the world's fastest runners with huge prize money as well as thousands of recreational runners. The Boston Marathon, for example, had more than 30,000 finishers -- the largest marathon ever held in the U.S -- in its 100th edition celebration in 1996.

But there are also small-field events like the Gold Country Marathon in Nevada City, Calif. Held for more than 20 years, the rugged course meanders through breathtaking vistas in the foothills of Sierra Nevadas. But it rarely has attracted more than 50 entrants, all of whom run for the enjoyment of the sport and for fitness.

But regardless of the marathon a runner chooses, he or she must prepare.

While cycling, weightlifting, swimming and walking can provided complementary cross-training benefits, the appropriate way to train to run a marathon is to steadily increase one's cardiovascular fitness while gradually increasing weeks of running mileage divided among steady daily miles, shorter-distance increased speed sprints and periodic long runs increasing to perhaps far as the marathon distance.

Compared to many recreational sports, skiing and cycling, for example, training for a marathon is inexpensive.

For runners who live where severe winter conditions aren't a problem, the only equipment necessary is running attire (shorts, tops and a quality pair of running shoes).

For runners who train in cold-weather environments, Polypropylene, weather-proof materials like Gortex, and a scientific approach to "layered" running apparel is a must, and it increases expenses. A quality Gortex outfit, for example, costs an estimated $250.

Quality running shoes cost at least $50, and a pair should last for an estimated 500 miles. Marathon entry fees range from $25 to $100, depending upon various registration deadlines and what the event provides.

"New marathon runners and experienced marathon runners all experience peaks and valley in their training; it's normal," explains Hanna. "But you need to stay focused and realizes that there will be bad patches. But the bad patches will go away."

Most new marathoners will also experience body changes, including weight loss, increased appetite and varied sleeping patterns as their training increases. Muscle soreness after long runs and speed workouts is common and normal.

In addition to training, proper diet and common sense precautions can make the different between having a successful first marathon or dismissing the sport.

"Don't eat anything you're not used to eating on the morning of your marathon and stay away from fatty, fried food," offers Gordon Baukulis, a former national caliber marathoner and author of the book, "How to Train For And Run Your Best Marathon."

Most first-time marathon runners have a good first experience.

The synergy of marathon day keeps most runners progressing on adrenalin during the first 8-10 miles, he explains. By miles 16-18, the strenuous nature of the event begins to take its toll on the mind and body.

"But by then, most new runners just have to stay focused," Hanna explains. "You're out there sniffing for the finish. You might not feel your best, but you're going to make it."

Posted with the permission of James Raia. Vist his website at: /www.byjamesraia.com.

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