It seems like a harmless goal, even better, it seems like a great motivator. You sign up (commit yourself), become part of a community (find others to train with) and raise money for charity. But, when it comes down to it, running a marathon does not conclude one is now 'in shape' or, going even further, an athlete.
If one prefers to just have done it, to cross off items on a list so-to-speak, that will pretty much sum up the best reason for an average person to take on the tremendous feat.
So, before I say more, read some of the excerpts I've taken from the below links on the subject.
Why Run Marathons?
"Some might actually argue that while training for a marathon provides many health benefits, actually running one is too hard on the body to be healthy. Many people will go out and jog a few miles for the health benefits, but few run marathons just for their health. The typical marathoner's motivation is much less tangible."
"Running a marathon is a difficult personal goal that ordinary people can achieve", or, in other words "running a marathon is a significant athletic goal that non athletic people can reach. No particular skill or coordination is required. One just has to be persistent enough to keep putting one foot in front of the other. The distance itself is hard enough that we do not have to finish first to be successful."
In general, the important components in developing a marathon training program for most people are these:
- Gradually increase the overall weekly distance until two to three weeks before the marathon.
- Include two long runs (see * below) spread across the week, perhaps one midweek, the other on the weekend.
- Include one day of faster running and/or integrate pickups into your regular runs.
- Try to run six days per week.
- The runs between your long runs do not need to be any longer than 3-6 miles.
*The longer runs:
Your body won't get used to running long distances, unless it has run those distances on a regular basis. But, the body needs rest between those runs, which is why we suggest no more than two long runs per week and moderate distance on the other days. At the beginning of your training program, those long runs could be 6 miles each. Then, as the weeks go by, gradually increase them. Perhaps week two would see the long runs as 6 & 8 miles, week three 7 & 9, week four: 7 & 10, etc. Gradually increase these until your two runs are closer to 12 and 18 miles.
Your body won't get used to running long distances, unless it has run those distances on a regular basis. But, the body needs rest between those runs, which is why we suggest no more than two long runs per week and moderate distance on the other days. At the beginning of your training program, those long runs could be 6 miles each. Then, as the weeks go by, gradually increase them. Perhaps week two would see the long runs as 6 & 8 miles, week three 7 & 9, week four: 7 & 10, etc. Gradually increase these until your two runs are closer to 12 and 18 miles.
A Post Race Plan
All I will say is this article gives a good idea of some of the physical injuries and discomforts noticed after running a marathon.
The Marathon Trap
Anyway, I hope the average runner wanting to start or stay on the path of getting 'in shape' will not worry about the Marathon. While it's a fantastic goal in that only ~1% will actually complete one, the training program for the marathon (which, by the way, never includes running the full 26.2 miles save for the race itself) is the key to reaching ones fitness goals. The recovery time required and potential injury risks for the average runner from running a marathon is not worth it IF the goal is to be in better shape (cardio, strength, and body image). 5Ks and 10Ks are the healthier way to motivate one to keep track of running pace and up the anti.
