From New Year's Resolution to City of Oaks Marathon runner
Most of the New Year’s resolutions I’ve made in my lifetime have fallen by the wayside by February or March.
This year, however, I got a head start.
In the fall of 2022, I was living in downtown Raleigh, with a view of the competitors in the City of Oaks marathon. Inspired, I decided I’d join them in 2023.
A Black Friday deal on registration strengthened my resolve.
At the age of 30, I figured that I was not getting any younger and running a marathon wasn’t going to get any easier.
Admittedly, it would have been easier to sign up for the half marathon (13.1 miles) instead, but I figured a year of training would allow me to complete the full 26.2 miles and check one goal off my bucket list.
Looking back, here are some things I learned while training for the race set for Nov. 5, 2023.
Find a training plan and stick to it
I started with a decent fitness level as a former high school football player and track athlete. In some capacity or another, I’ve trained since the age of 14.
While I’ve never run a marathon before, I’ve run several 5Ks and a 10K.
Perhaps the smartest thing I did was read Hal Higdon's “The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons.”
The Wake County library system has several copies of the 368-page book.
I would not have trained properly for the marathon if I had not read the book.
The book helped me adopt a progressive overload running schedule that I try to stick to as closely as possible. It helped gradually increase mileage and avoid overtraining.
Decide why you want to run
It would be awesome to be the fastest man in the world, but I understand I'm not going to run faster than the speed of light or break the sound barrier.
People can have several reasons to run a race of any distance: For charity, as a challenge to yourself, to improve your health or to have fun.
Personally, I wanted the physical challenge of having to train for something specifically. While this is my first marathon, my goal is to run the entire race and to finish in less than four hours (9:09 per mile).
Training for a marathon is a test of physical and mental strength. It’s not something most people can just show up and participate in.
I also know it’s an accomplishment I’ll be proud of for the rest of my life.
The habit of exercise is more important than being motivated
While training, there were days that going for a run was the last thing I wanted to do. Other days, I couldn’t wait to get outside for a run along the Neuse River Trail.
Sticking to a training schedule requires accountability. This is why establishing a purpose for why you’re running is important. Your “why” can be empowering on days when you don’t feel like running.
More often than not, I’m happy when I go for a run, even if it’s not my fastest time or longest workout.
Typically, I run in the morning.
To make sure I stuck to my training schedule, even on days when I didn’t feel like it, I discovered the importance of habit stacking to avoid excuses.
For example, I made sure to charge my phone and headphones the night before going on a run in the morning. That way, I wouldn’t have to wait for my devices to charge up after waking up.
Also, I typically check the forecast the night before to figure out what I plan to wear the next morning while on my run. Then, I can set my clothes out, so I don’t have to think about what to wear in the morning.
I also keep my running shoes by the door along with a strap I use to stretch my hamstrings, quadriceps and hip flexors.
The visual cues of seeing these things put me in the proper mental state to run.
Purchase good running shoes
I cannot stress the importance of having proper footwear enough for comfort, support and to avoid injury.
While I’ve run in either New Balance or Brooks running shoes, there are several great brands and footwear.
If you’ve never had a pair of running shoes before, I’d recommend going to a store in person to have someone measure your foot to get the kind of shoe that specifically fits your foot type.
Health benefits
While I’ve lost about 10 pounds since I started training, the mental aspects and clarity I have after a run outweigh any of the physical benefits.
The endorphins after a runner’s high are incredible. It’s a feeling of happiness, well-being and relaxation.
Anecdotally, I also sleep better and food tastes better.
Listen to your body
The training program I’m on calls for one or two days rest per week.
It’s important to listen to your body and take rest days when you need them. It’s better to take a break and come back the next day than to risk getting injured.
Fortunately, I haven’t had any major setbacks beyond general soreness after several intense runs.
Higdon outlines in his book how using a pool to swim or run in place can help achieve the same cardiovascular benefits of a run without as much wear and tear on your body.
I mixed in yoga once per week to help stretch my legs and to avoid pulling a muscle.
Stretch and massage keep muscles ready to run
Since high school, I’ve used a strap to stretch before and after any kind of physical activity.
The strap is recommended by physical therapists, athletic trainers and yoga instructors.
It allows users to stretch their glutes, hips, lower back, hamstrings, calves and quadriceps.
I also use a foam roller to alleviate tension in my muscles, increase mobility, improve flexibility and increase my range of motion.
Last, I use a massage ball set – the size of a racquetball – to alleviate specific knots of tension in my back and specific points of tension in my legs. It almost feels like getting a massage.
The importance of hydration
Proper hydration is key, especially on long runs. Drink plenty of water and sports drinks before, during and after running.
Runners need electrolytes for running long distances too. Gatorade and Powerade are good drinks for replenishment.
Electrolytes help maintain a runner’s hydration status and keep a runner’s blood flowing, joints lubricated and muscles contracting. An electrolyte imbalance can lead to dehydration, muscle fatigue, increased perceptions of exertion and poor performance.
Eat a healthy diet
Higdon’s book outlines the need to eat carbohydrates like bread, pasta and brown rice. Complex carbohydrates such as whole grains, fruits, and vegetables are best for sustained energy release. Runners’ bodies break down carbs into glucose, which is used to fuel their muscles.
Runners burn glucose before, during and after a run.
Eating carbs before a run can help ensure your body has enough energy to perform at its best.
Tracking your runs
There are several apps to track the distance, pace and consistency of your workouts.
Personally, I use the RunKeeper app. The Strava app is also popular.
However, be sure to check your app’s settings. There have been reports of runners being stalked based on regular workout routes shared to the cloud.
Don’t forget to taper
Tapering is the process of reducing your mileage in the week or so leading up to the marathon.
This helps your body to rest and recover so that you're fresh on race day.
