Running newbie to Mo Farah by the London Marathon Date!!
October 4, 2017 5:05 AM Subscribe
So I jokingly enter the ballot every year for the London marathon and then breathe a sigh of relief in October when I get the rejection email. Well the inevitable has happened and I got a place this year. This is filling me with dread, but I really want to do it and finish. Looking for some advice / help.
So i'm not fit but neither am I a slob. Until recently I was having PT sessions 2 to 3 times per week, but I've not done any running in a long long time. Looking around I think I'll follow this schedule. Does anyone know of an app I can use to allow me to time the splits whilst i'm running.
Any other advice / help appreciated.
So i'm not fit but neither am I a slob. Until recently I was having PT sessions 2 to 3 times per week, but I've not done any running in a long long time. Looking around I think I'll follow this schedule. Does anyone know of an app I can use to allow me to time the splits whilst i'm running.
Any other advice / help appreciated.
Best answer: 26.2 miles is a very, very long way.
Six months is a very, very short time.
It's possible for a fit person to do this. You are going to need focus and discipline. The best thing you can do is find a coach who can guide you through this.
The most likely thing is you will overtrain, injure yourself and not be able to start. Marathons are about resilience. You will hurt yourself in the race. Even if you train perfectly, it's highly unlikely you will have baked in the resilience you will need. That won't stop you - but it's going to hurt, and you'll need to recover from it for a while.
It's possible, but realistically you'll be in the 'fun run' class, ending up walking a fair bit of the course, and you'll be in a world of hurt. But! That's what the London Marathon is about. You will be surrounded by thousands of people going through the same pain.
Runnit is one of the gems in the void at reddit. You will get help, advice and support there.
Now, stop reading the web and drop in your first training session.
Then get a coach.
Then give us frequent updates.
We believe in you.
posted by Combat Wombat at 6:02 AM on October 4, 2017 [13 favorites]
Six months is a very, very short time.
It's possible for a fit person to do this. You are going to need focus and discipline. The best thing you can do is find a coach who can guide you through this.
The most likely thing is you will overtrain, injure yourself and not be able to start. Marathons are about resilience. You will hurt yourself in the race. Even if you train perfectly, it's highly unlikely you will have baked in the resilience you will need. That won't stop you - but it's going to hurt, and you'll need to recover from it for a while.
It's possible, but realistically you'll be in the 'fun run' class, ending up walking a fair bit of the course, and you'll be in a world of hurt. But! That's what the London Marathon is about. You will be surrounded by thousands of people going through the same pain.
Runnit is one of the gems in the void at reddit. You will get help, advice and support there.
Now, stop reading the web and drop in your first training session.
Then get a coach.
Then give us frequent updates.
We believe in you.
posted by Combat Wombat at 6:02 AM on October 4, 2017 [13 favorites]
Response by poster: Thanks Combat Wombat. I'm totally aiming for the "fun run" class.
posted by lloyder at 6:10 AM on October 4, 2017 [3 favorites]
posted by lloyder at 6:10 AM on October 4, 2017 [3 favorites]
Also, Hal Higdon's plans are highly rated by many runners. His Novice 1 plan is designed to take a reasonably fit person from a start to a marathon in 18 weeks.
I kind of envy you this challenge. Then I remember just how the last 3k feel.
Good running!
posted by Combat Wombat at 6:20 AM on October 4, 2017 [2 favorites]
I kind of envy you this challenge. Then I remember just how the last 3k feel.
Good running!
posted by Combat Wombat at 6:20 AM on October 4, 2017 [2 favorites]
Best answer: I wouldn't be as worried about finishing, if I were you - if you're not starting at a great fitness disadvantage, in 6 months of training you can get to a place where you can finish a marathon if you are completely OK with walking when necessary and, as Combat Wombat says, you build in recovery time afterwards. By far your biggest concern here is overtraining and injury.
I would advise you to follow the Higdon Novice plan and also:
- Stretch after every run. No cheating.
- Get cozy with a foam roller and tennis ball.
- Consider ice baths after your longer and more challenging runs to keep inflammation and swelling down. It ain't fun but it really does work, and you do feel sort of badass for having done it.
- You probably already know this from PT, but really be honest with yourself about the difference between soreness-pain and pain-pain. If you feel any tweaks of pain-pain that don't go away after a few minutes, stop, even if it means abandoning a run early. I once stupidly gave myself plantar fasciitis by ignoring pain in the bottom of my foot because I didn't want to ditch runs in my training plan. If I had just taken a couple of days off, I would have saved myself much more time in the long run.
You can totally do this! It will be fun!! Well, maybe not fun, but you will feel like you could punch the sun out of the sky after you do it, which is good too.
posted by superfluousm at 6:36 AM on October 4, 2017 [3 favorites]
I would advise you to follow the Higdon Novice plan and also:
- Stretch after every run. No cheating.
- Get cozy with a foam roller and tennis ball.
- Consider ice baths after your longer and more challenging runs to keep inflammation and swelling down. It ain't fun but it really does work, and you do feel sort of badass for having done it.
- You probably already know this from PT, but really be honest with yourself about the difference between soreness-pain and pain-pain. If you feel any tweaks of pain-pain that don't go away after a few minutes, stop, even if it means abandoning a run early. I once stupidly gave myself plantar fasciitis by ignoring pain in the bottom of my foot because I didn't want to ditch runs in my training plan. If I had just taken a couple of days off, I would have saved myself much more time in the long run.
You can totally do this! It will be fun!! Well, maybe not fun, but you will feel like you could punch the sun out of the sky after you do it, which is good too.
posted by superfluousm at 6:36 AM on October 4, 2017 [3 favorites]
Best answer: Stretching* after running hasn't been statistically proven to help reduce injuries, and static stretching before running statistically has some correlation with increased injury chance.
Instead of stretching, I'd recommend a short stength routine - most injuries for runners are from lack of strenght in glutes/hips. Google/youtube for myrtl routine, it's what I've most seen recommended. Some people suggest doing it before running (it can serve as a dynamic warm up), while others suggest doing it after for a cool down. There's also lots of other routines/body work that one can do. For something that's specficially more strength-oriented than myrtl it's generally recommended to do it after running, ideally on a hard day. Rest days should be rest days.
Some 10-20 minutes of body weight strength work targetting your hips/glutes about 3 times a week is what I'd most recommend to supplement running to make it less likely to get injured as you increase your mileage. Definitely get a foam roller - however I found some floor hockey (?) balls - they're about tennis ball-sized, but much harder, and more capable of point massage than tennis balls.
superfluousm's advice of being aware of the difference between sore/tired muscles and actual pain. Do not run through pain. Expect to be running on sore and tired legs.
Do some research on running form, but don't look to change much. High cadence, feet landing under your center of mass (not in front), and if you're going to try a forward lean; it's from the ankles, not the hips. Hips should be straight, or leading and back with a minor arch. If you're getting a sore back from running you're likely doing it wrong.
Lastly when you get to the taper at the end, don't be too worried about how you'll get odd tweaks and "something feels wrong" that will come and go in different spots of your legs - it's likely part of your body catching up on the recovery during the lessened mileage. But it definitely contributes to the taper crazies.
*This assumes that you don't have any functional areas where you mobility inhibits your running. For example, my right ankle/achilles is too tight to allow my to correctly run without pointing my toes outward if I don't work on stretching it throughout the day. A physical therapist can tell you if you have any areas which are not properly mobile.
posted by nobeagle at 7:58 AM on October 4, 2017 [6 favorites]
Instead of stretching, I'd recommend a short stength routine - most injuries for runners are from lack of strenght in glutes/hips. Google/youtube for myrtl routine, it's what I've most seen recommended. Some people suggest doing it before running (it can serve as a dynamic warm up), while others suggest doing it after for a cool down. There's also lots of other routines/body work that one can do. For something that's specficially more strength-oriented than myrtl it's generally recommended to do it after running, ideally on a hard day. Rest days should be rest days.
Some 10-20 minutes of body weight strength work targetting your hips/glutes about 3 times a week is what I'd most recommend to supplement running to make it less likely to get injured as you increase your mileage. Definitely get a foam roller - however I found some floor hockey (?) balls - they're about tennis ball-sized, but much harder, and more capable of point massage than tennis balls.
superfluousm's advice of being aware of the difference between sore/tired muscles and actual pain. Do not run through pain. Expect to be running on sore and tired legs.
Do some research on running form, but don't look to change much. High cadence, feet landing under your center of mass (not in front), and if you're going to try a forward lean; it's from the ankles, not the hips. Hips should be straight, or leading and back with a minor arch. If you're getting a sore back from running you're likely doing it wrong.
Lastly when you get to the taper at the end, don't be too worried about how you'll get odd tweaks and "something feels wrong" that will come and go in different spots of your legs - it's likely part of your body catching up on the recovery during the lessened mileage. But it definitely contributes to the taper crazies.
*This assumes that you don't have any functional areas where you mobility inhibits your running. For example, my right ankle/achilles is too tight to allow my to correctly run without pointing my toes outward if I don't work on stretching it throughout the day. A physical therapist can tell you if you have any areas which are not properly mobile.
posted by nobeagle at 7:58 AM on October 4, 2017 [6 favorites]
I did the London Marathon in 2002 on not a ton of training (though I did start the summer before, not the autumn before.) I also blogged about it.
posted by pyjammy at 8:32 AM on October 4, 2017
posted by pyjammy at 8:32 AM on October 4, 2017
IANAMC (Marathon Coach, in case you were wondering)
I wouldn't worry about the splits while training. Your goals, IMHO, should be two-fold. First, and most importantly, don't get injured. This is going to require that you be patient. Don't run a little faster just because you feel good. Don't say "Hey, I'll bet I can skip a week on the schedule because I'm super awesome". Don't do it. If you get to the marathon date having not gotten injured then you'll likely do just fine. For your second marathon you can set and work towards a time goal.
The second goal should be to focus on the long runs. Don't worry about speed sessions or much of anything else. If you have to miss a mid-week run, that's fine. But don't miss your long runs. Your ability to complete the marathon and not completely hate the last six miles is going to depend on you getting in some good, long, slow runs. And slow means slow (see "injury, nope"). You want them to be easy.
posted by It's Never Lurgi at 9:24 AM on October 4, 2017 [3 favorites]
I wouldn't worry about the splits while training. Your goals, IMHO, should be two-fold. First, and most importantly, don't get injured. This is going to require that you be patient. Don't run a little faster just because you feel good. Don't say "Hey, I'll bet I can skip a week on the schedule because I'm super awesome". Don't do it. If you get to the marathon date having not gotten injured then you'll likely do just fine. For your second marathon you can set and work towards a time goal.
The second goal should be to focus on the long runs. Don't worry about speed sessions or much of anything else. If you have to miss a mid-week run, that's fine. But don't miss your long runs. Your ability to complete the marathon and not completely hate the last six miles is going to depend on you getting in some good, long, slow runs. And slow means slow (see "injury, nope"). You want them to be easy.
posted by It's Never Lurgi at 9:24 AM on October 4, 2017 [3 favorites]
As others have mentioned there is plenty of time to get yourself to the point where there will be a strong certainty that you will finish the marathon. As someone who isn't currently a runner nor as someone who has run long distances, I think that should be your goal.
Follow the plans and have discipline about getting your runs in during the week especially the weekly long run. The slow gradual build up of miles will help condition your body as well as give you piece of mind that 6 months from now you will absolutely run 26.2.
Finding people to run with for those long runs was instrumental in helping me stay motivated. I trained all winter for a May marathon and having someone to be accountable to when it is cold and snowy was important.
posted by mmascolino at 12:22 PM on October 4, 2017
Follow the plans and have discipline about getting your runs in during the week especially the weekly long run. The slow gradual build up of miles will help condition your body as well as give you piece of mind that 6 months from now you will absolutely run 26.2.
Finding people to run with for those long runs was instrumental in helping me stay motivated. I trained all winter for a May marathon and having someone to be accountable to when it is cold and snowy was important.
posted by mmascolino at 12:22 PM on October 4, 2017
Find a group to run with - a good place to ask is any local running shoe store, or you you could just start going to your local parkrun and by the time you want to run further than that you should have spotted some people who might know any local groups.
posted by the agents of KAOS at 6:35 PM on October 4, 2017
posted by the agents of KAOS at 6:35 PM on October 4, 2017
Some good advice here. On stretching: what I've read, and the little coaching I've had, advises dynamic stretching before running. Static stretching before running definitely seems to be a no-no.
I second the advice to use Hal Higdon's plan, it's simple and it's good for a beginner. The key thing I'd advise is to run your long runs slowly. Very slowly. Every guide I've read says that most people run their long runs too fast. Don't be afraid to walk, either. [This is true on race day, too - so many people get excited, go out too fast, and wreck themselves. Start slow]
I agree with hips, glutes strengthening, I'd add some core work as well if possible.
posted by Pink Frost at 1:49 PM on October 7, 2017
I second the advice to use Hal Higdon's plan, it's simple and it's good for a beginner. The key thing I'd advise is to run your long runs slowly. Very slowly. Every guide I've read says that most people run their long runs too fast. Don't be afraid to walk, either. [This is true on race day, too - so many people get excited, go out too fast, and wreck themselves. Start slow]
I agree with hips, glutes strengthening, I'd add some core work as well if possible.
posted by Pink Frost at 1:49 PM on October 7, 2017
This thread is closed to new comments.
posted by gaspode at 5:32 AM on October 4, 2017