Athletics: How To Run and Enjoy the Marathon - Marathoning For Dollars: Running is fitness on the cheap

(A Practical Guide To The 26.2-Mile Journey) By James Raia
Web site: www.byjamesraia.com  
E-mail: James@ByJamesRaia.com

Runner's Web Editor's Note:
We will be running one chapter of this book on the Runner's Web each week for the next 15 weeks.

Introduction
How to Run & Enjoy The Marathon, a series of 15 self-help and service-oriented articles about running marathons - the proper shoes to running etiquette - is written by James Raia, a journalist and veteran marathon and ultramarathon runner in Sacramento, Calif. A contributor to many newspapers, news services, magazines and internet sites, Raia began to run long distances in 1983, the same year in which he completed his first marathon, the California International Marathon, in 4 hours, 12 minutes and 30 seconds.
How To Run & Enjoy The Marathon is based on the author's more than 20 years of writing about the sport -- its nuances, its elite athletes and the running masses.
Since he began training for his first marathon, running has become an integral component of the author's lifestyle. Raia has completed nearly than 70 marathons and ultramarathons, including several 50 milers and double marathons. His fastest marathon, 3:07:42, was run in 1990. A two-time finisher of the Boston Marathon, Raia for the past several years has completed many of his marathons in the 3:45 range.
Raia, 48, has traveled to more than a dozen countries on assignment for myriad publications, Runner's World to Modern Maturity, The New York Times to USA Today. He also writes syndicated cycling and running columns, publishes two electronic newsletters, Endurance Sports News and Tour de France Times, and is the author of The Tour Within The Tour de France, a travel/sports e-book about the prestigious cycling event. He lives in Sacramento, Calif., with Gretchen Gaither, a teacher and sculptor.

For additional information on his two free newsletters or his other e-book, visit the author's web site, www.byjamesraia.com or contact him via e-mail at RaiaRuns@aol.com.

Table Of Contents
1.Marathon No. 1: It's not all about pain
2. What Marathon? Plentiful choices abound
3. The Basics: Common sense for the masses
4. Marathoning For Dollars: Running is fitness on the cheap
5. Want To Finish: Join the club
6. Fleet Feet: If the shoe fits, wear it
7. Need Motivation? Take a break
8. Now Hear This: Just Say No To Headphones
9. Night Moves: Exercisers Need A Visible Presence
10. Women Marathoners: Running Safe Means Running Smart
11. Running vs. Walking: Marathoners Can Do Both
12. Runner's Creed: Share Thy Space
13. Marathon Time Limits: The race directors' dilemma
14. Marathon No. 1 (Revisited): Don't Forget The Little Things
15. Reference Guide: Where to Find Out More About The Marathon

This Issue - Chapter 4. Marathoning For Dollars: Running is fitness on the cheap.

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 $200.

Quality running shoes cost at least $75, 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 valleys 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 mean the difference between having a successful first marathon or dismissing the sport out of frustration.

"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 Bakoulis, nationally ranked masters division marathoner and author of the book, "How to Train For And Run Your Best Marathon."

Most first-time marathon runners have a good experience, according to Hanna.

The synergy of marathon day keeps most runners progressing on adrenaline 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 says. "You're out there sniffing for the finish. You might not feel your best, but you're going to make it."

© Copyright 2003, James Raia

Posted with the permission of James Raia.

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