Showing posts with label distance running. Show all posts
Showing posts with label distance running. Show all posts

Friday, April 26, 2013

How to Go from Couch ‘Tater to Marathon Runner

As we promised in this article and this one, here is a brief guide on how to go from couch potato to distance runner.


Step #1 – kill the excuses


If you really want to take on the challenge of becoming a regular distance runner, and possibly even a marathon runner, there will always be a hundred reasons you can come up with not to do so.  But let's see if we can get you past the three top excuses:
  • "I'm too old."
    Not likely. Read our previous running article and note the age of the oldest marathon runner.  And what could be more inspiring than the story of Bill Iffrig: That Man Who Crumbled to the Ground During the Boston Marathon Bombings.  Just one year shy of 80, he got back up after the bomb blast and walked the remaining 20 feet to finish the marathon in the respectable time of 4:03:47, proving that age is no excuse.
  • "I'm too overweight."
    Again, not likely.  No doubt: someone who is overweight will need to start off more slowly. But if you are overweight, your body is likely to be shedding pounds more quickly when running, just as someone who is carrying a runner’s weight vest would do (Yes, they do make them).  But I have known or met several people that were significantly overweight, and who have either walked or run marathons.
  • "I’m too unhealthy"
    Because you can start easy – perhaps a walk around the block the first time – most people are able to start a running program in spite of health issues.  And given the health benefits of any regular cardio exercise program, the benefits of getting started are worth the challenge. Of course, before starting any exercise program, check with your doctor regarding your overall health and for a consultation on your physical readiness.
Believe in yourself

With excuses out of the way, the next step to a successful distance running goal will ensure your greatest chance of success:

Step # 2 – create a vision


A wise man once said, “Where there is no vision, the people perish.” (Proverbs 29:18).  Though he was not talking about a running program, the statement certainly applies.  If you've never been a runner, you likely cannot envision yourself running even a mile, much less a marathon.  After your first attempt at running more than a block or two, you may find the effort too difficult without a vision of what you expect to achieve by sticking with it.

So, find out what motivates you.  This will be different for everyone.  Maybe it’s health improvement (nearly inevitable with a sustained, graduated running program), or maybe it's midlife crisis – wanting to prove that age is not a barrier to succeeding at a physical challenge. 

Perhaps your motivation to try a marathon can be a shared one. For San Fernando Valley, California, runner Andrea Giese-Sweat, her vision for running came from witnessing the actions of her father, who had taken up distance running first.  Andrea says that, “I would never have started running if I had not decided to train for the LA Marathon with my dad.”

For Ijaz Afzal of Los Angeles, his motivation came from both the social aspects of such an endeavor and the challenge of taking his body to doing greater things.  “For me,” he says, “Taking up marathon running was about  being together with my running friends as we prepared together for the big event and doing something that I felt was both positive and challenging.”

A common motivator for many who take up running later in life is weight loss or physical appearance.  Marathon runner Heather Connan of Southern River, Australia, agrees that such matters as health and weight are largely what got her started into running during midlife.  "That's me alright," she admits. "I didn't want to be fat and 40!"

With that as her motivation, Heather made the commitment to get serious about running.”Eight months after I started running and losing weight, I ran my first half marathon. And then, 10 months later, I ran my first marathon. Now, I am venturing into triathlon and loving it.”  That's the power of creating a vision for yourself.


Step # 3 – graduate to greatness


You may have heard the incredible story of ultra-distance runner Dean Karnazes who, on his 30th birthday and having not run since high school, took off from the party, ran from the bar and into the night …. and did not stop until he had run 30 miles! You may have also heard of plantar fasciitis, Achilles tendonitis, and heart attacks – which is what you might experience if you attempt to go from a sedentary lifestyle into running 30 miles without preparation!  I.e., don’t try it.   Don’t even bother consulting with your doctor first, because no doctor would ever give you the go-ahead. 

Just as you would likely fail in college if you had not first done your time in grades K through 12, you are
Ric Moxley LA Marathon
Author running 2013 Los Angeles
Marathon
likely to fail at distance running if you do not “graduate” into it by putting in the initial walks, then short runs, then longer runs, and so forth, until your body (heart, bones, muscles, and connective tissues) are race-ready.  If a walk around the block is more than you have attempted in years, then feel proud if that is where you start.  Walking is precisely where I started. The walks grew longer and further, eventually mixing in short segments of running. The short segments eventually became longer than the walking segments until, over the period of about five years, I was running marathons.

I talked with distance runners across the globe to learn about their journey from the couch to marathon running.  The graduated progression story is nearly always the same. For example, Sandy Erb of Merced, California (another person who started running in her mid-30s) started as a walker.  "I decided to walk the LA Marathon two months after receiving the gift of an MP3 player, which made my regular walks so much more fun." Sandy reports that, after a while, walking felt too slow, "So I started running, just a block or two at first." Now, as so many others who started gradually, Sandy runs regularly. Those who have stayed with it for years and come to find running to be an addiction, a passion, are those who gradually, sensibly progressed over months or even years.


Step #4 – don’t do it alone


Even though running is generally considered a solo sport,  many runners find the greatest success when they share their running commitment with others. This can be as simple as finding a running partner – perhaps a neighborhood friend who shares your interest in getting in shape. Also, check community listings for running groups in your area that meet weekly. Check with your local running shoe store or sporting goods store, which are often where running groups meet. Other sources for finding running camaraderie include marathon training groups or online running support groups (such as dailymile.com, or do a search for Facebook running groups).

Even when you run alone, you feel part of a brotherhood/sisterhood whenever you pass another runner. In the words of runner Gene Baur, the Cofounder and President of Farm Sanctuary, “When you run by someone and there's a thumbs up or encouragement … it's a brotherhood: a support and an appreciation for the effort we're all making."

Running group
Run with a group to increase your motivation


Step #5 – Make your first race commitment


Signing up for a race makes it real.  Having that date on the calendar helps you stay motivated to continue increasing your mileage capacity – you want to be ready!

Your first race should be something much shorter than a marathon; maybe a 5k (kilometer) or 10k race.  A shorter race will allow you to experience the thrill of the race and the joy of the shared experience without the pressure of an overwhelming distance to conquer at the same time. 

A shorter race also makes a great introduction into the fellowship of running, which can be tremendously motivating.  Frances Rucks of Mountain View, California is a marathoner who only ran her first race a couple years ago.  Though it was a 5k (kilometer) race – about three miles – it proved to be the trigger.  “That's where they get you,” she explains. “Meeting other runners and hearing their stories inspired me to try trail running and then a half marathon. Each time, I always thought that was the furthest I would ever run and ‘why would anyone want to put themselves through the pain of running a full marathon!’”

But she did.  Frances ran her first full marathon in 2012, just two years after her first 5k race.  “I’ve already run two more marathons this year and even a 50k race, and will be capping the year off with a 50 miler.”  She adds, “Running has changed my life in so many ways and I am so grateful that I found it!”

Ijaz Afzal agrees.  “Much of what motives you to consider a marathon is the other runners you meet at your initial shorter distance races who talk about their 26.2-mile achievements. Many of us find that these discussions trigger the desire to try it.”


Step #6 – Make the marathon commitment


After you've completed the five steps to marathon prep, the only thing that remains is the marathon itself.  As with the shorter races, making the commitment by registering for a marathon will solidify your resolve and help you keep your training on target.

Important: the longer the race, the sooner you need to sign up. Preparing your body for the challenge of a marathon is something every runner builds up to. The number of miles you will be running needs to increase gradually and steadily as the marathon date approaches. Most marathon training programs – a good investment, especially for your first marathon – start at least 12 weeks out from the event. So give yourself at least three months to make sure you are physically and mentally prepared.

To find a marathon or other race to sign up for, check out the Runners World Race Finder or Race Place Online.

Ric Moxley 
Contributing Writer


Friday, April 19, 2013

One Foot in Front of the Other - Runners Respond to the Boston Bombing

Purely by coincidence, in the early hours of Monday, April 15, FamilyWize posted the article Where are all these marathon runners coming from?, about the growing phenomenon of people taking up distance running, and even marathon racing, during adulthood. 

Just a few hours later, the horrible tragedy of the now-famous Boston Marathon bombing shook us all.

After the Boston Marathon explosions rocked the race route, an unexpected phenomenon occurred; rather than runners turning away from marathons in fear, runners across the U.S., and even around the globe, united to show their support for the victims of the Boston bombing and to express their determination to not cower in the face of terrorism at one of their most beloved events, but to continue participating in races in spite of it.  Special Facebook pages and Twitter #runforboston threads came alive, buzzing with thousands upon thousands of shared pronouncements of solidarity among the brotherhood and sisterhood of runners. 

Many of the messages runners were sharing online were initially of distress, disbelief, and sorrow. But within a few hours, the messages turned into something powerful. From coast-to-coast, runners shared words of resolve. Of unity. Of a determination to not cower in the face of threats but to stand strong.

Across the globe, runners marked their unity the day after the Boston bombing by wearing to work and around the neighborhoods their race jerseys and finisher’s shirts from previous races. Others chose to wear purple in a public support for Boston.  And large numbers of runners (nearly 26,000 at last check) vowed to run 26.2 miles this month to commemorate the Boston tragedy in a personal way.   

Watching this display of solidarity and patriotism unfold has been moving. If I were not already a runner, I can imagine that experiencing this would make me consider making a running commitment. Perhaps our previous article on running had already gotten you thinking about starting a running effort. Perhaps you've been considering it for a long while. If you have been thinking about taking up running, or upping your running game to marathon races, now may be the time.  With the added motivation of patriotism – of standing strong in the face of terrorism – today may be exactly the right moment to commit to a running plan.

If you’re not ready to show your solidarity and support for the people of Boston by running a marathon, chances are that you are at least ready to commit to the act of putting one foot in front of the other – even if just walking, and even if for short distances. Consider beginning the journey by showing your solidarity with the victims of Boston’s marathon bombing this very month.

You can join the run-for-Boston movement by committing to 26.2 miles in 30 days.  You don't have to do it all in one effort. You can make that commitment by breaking it up in chunks. If you were to walk or run every day in the course of the next 30 days, you could complete your commitment with less than a mile a day.  But a mile a day for 30 days is a terrific way to begin building a healthy habit.

So, let’s talk about getting started.  How do you begin the process of going from couch potato to runner?  And how do you take it from running to racing, maybe even going so far as to joining the half-million-plus individuals running a marathon each year?  To find out, stay tuned for our upcoming article How to Go from Couch ‘Tater to Marathon Runner.

Ric Moxley 
Contributing Writer


Monday, April 15, 2013

Where are all these marathon runners coming from?

If you had told me three years ago that I would be running marathon races – 26.2 miles – I would've laughed at you, or at least thought that you were crazy. But it happened. I have become that crazy. In fact, I've now run three marathons, as well as many shorter races.  The craziest part:  it’s all been accomplished since taking up running just three years ago

And now I have to ask; how about you?  Have you ever thought about what it would be like to run a marathon? Can you picture yourself doing the full 26.2 miles of one?

If you are laughing at me right now, thinking that I must be crazy for even asking that question, you may be in for a surprise.  Is such a monumental physical challenge beyond you?  Consider this as we debunk three common reasons people assume that running is not for them.

Woman running on treadmill


Fallacy #1 – Distance running is for freaks of nature, not me.


Is it really so rare a thing to run a marathon?  No.  More people than ever are taking up marathon racing.  There were a total of 76,000 marathoners in 1976, but 299,000 marathon finishers in 2000.  And in 2011, that number had risen to over a half million!  Not so freaky or uncommon after all. 


Fallacy #2 – “I’m not a natural born runner.”


Au contraire, mon frère.  First, scientific evidence suggests that, as the best-selling book implies in its title, we are, as a species, Born to Run

Second, nearly every marathon runner I've known, and most of the many I’ve interviewed, did not consider themselves physically fit just three years before they ran their first marathon or half marathon (13.1 miles). 

Very few of them were high school track stars.  Few were lifelong runners.  So they obviously were not born into a running lifestyle or habit, but they somehow found the courage and stamina to take up distance running late in life.

Sure, the top runners in most races often have unique physical traits that allow them to become winners, but that doesn’t explain the other 99.99 percent of the runners competing in marathons and half marathons. 


Elderly people runningFallacy #3 – I’m too old to be a runner


How old is too old to run?  Apparently at least 102!  The world’s oldest marathon runner waited until he was 101 before hanging up his running shoes. 

While 101 is an anomaly, it’s still not correct to assume that marathon running is a younger person’s game.  To the contrary, statistics show that the average age of a marathoner is 39.  And if you’ve ever turned out to watch a marathon, you know that many marathon runners are in their 70s and 80s.

Even when you look at speed, distance running proves to be a great sport for the middle-aged.   Statistics indicate that the fastest average age group belongs to men between the ages of 40 and 44. 


Why the distance running phenomenon is occurring among average adults


It may seem crazy to consider running in a marathon if you’ve never done it, but there is a surprisingly large number of such “crazies” out there, going from a fairly sedentary lifestyle to doing marathons – and in a surprisingly short amount of time.  It is as though many thousands of people well into their adult years are somehow discovering their inner Olympian. 

In my case, I started running consistently (3 to 6 times weekly) less than four years ago. Since then, I've run one 5K race (about three miles), two 10K races, three half marathons, three marathons, and been a team member on a 200-mile relay race. But, apparently, this pattern is fairly normal.

Consider for example Ijaz Afzal of Los Angeles, who didn't take up running until he was 35, but then ran his first marathon at age 37.  “I started running in September, 2006 after quitting smoking cold turkey.  I ran my first marathon less than two years later, in June of 2008. Then I did two more. Now, I'm doing two more marathons this month alone!”

Or consider Mike Dasalla of Pleasant Hill, California. Not a life-long runner either, Dasalla ran his first marathon just three years after he started running regularly.  “Now," he says, "I have seven marathons under my belt.  I'm addicted!”

Man finishing a marathon


I also interviewed Peach Villacarlos of Northern California, who tells me that this late-in-life distance running phenomenon "matches me perfectly. I did not play sports as a kid. In fact, I was sedentary for over 20 years as an adult. I started running 5k races first, about two years before running my first marathon. And in a couple of weeks, I hope to finish my second one.”

Bill Boehner of Pleasanton, California, says that he “experimented with running briefly in the ‘70s when running started becoming popular, but I stopped when I got sick once, and then got caught up in my career.” Many years later, in his mid-'50s, Boehner took it back up, and with gusto. "I ran my first race, a 5K, in October, 2009, and ran my first marathon just a year later in Dec 2010.” Did he plan on doing a marathon so soon? "No, I thought maybe a half-marathon, but I never planned on doing a full. I didn't run in school at all.”


From couch ‘tater to marathon runner?


Why is this happening? What can explain the whole distance running phenomenon leading so many people to take up marathon and half marathon running later in life?

For answers, I turned inward and outward; what motivated me to start and maintain a habit of distance running later in life (in my 50s)?  And what motivated my distance running friends or business associates to do this? 

The results of this research may surprise you, as you’ll find out in the next article in this running series, "How to Go from Couch ‘tater to Marathon Runner," where you may also find out if there is a hidden marathoner in you.

Ric Moxley
Contributing Writer