News
See Yourself Running A Marathon
January 14, 2010
By Valarie Pautsch
What can be accomplished in 16 weeks? Brian Coleman, M.D., OU Physicians Family Medicine and sports medicine specialist, says in four short months, you can successfully train for and participate in this year's Oklahoma City Memorial Marathon.
You've seen it on Biggest Loser. Significantly overweight people with little physical conditioning make running part of their weight-loss strategy. In a matter of weeks they're running distances, and ultimately, competing at a marathon distance of 26.2 miles. Whether your goal is weight loss, improved cardiovascular health, the thrill of a race or just for enjoyment, preparation is essential.
"Some individuals may train for only a few weeks, but experts in the sport don't encourage this approach," said
Dr. Coleman. According to Dr. Coleman, you can reduce your risk of injury and enhance your chances for success with tried-and-true training tips and techniques.
"With discipline and common sense, you can take your place at the starting line in April," said Dr. Coleman. To get you started, Dr. Coleman offers these guidelines:
- Sign up for a race. Paying a registration fee is an investment that makes you accountable and more motivated.
- Find a partner or running group. There are lots of local running clubs. You'll gain another degree of accountability and probably have more fun, too.
- 10 percent rule: Do not increase your total weekly mileage by more than 10 percent per week. For example, if you run 10 miles this week, go for 11-not 15 - next week.
- Vary your workouts. When the weather doesn't cooperate, enjoy a long session on the elliptical. Swim or use a stationary bike.
- Ensure you have proper gear. Cold weather- hats or gloves, layered clothing. Shoes that fit well and aren't already worn out.
- Don't ignore your body. Some soreness is ok, but pain that continues needs to be evaluated rather than just "pushing through."
- Keep a training log. Note the weather conditions, your distance and speed, food and drink intake and your level of enjoyment. This will help you keep a "normal" pattern as race day approaches.
- Last, but not least: Have fun, and enjoy your effort and achievement!
It's always a good idea to visit with your health care provider before beginning a demanding exercise routine. Especially if you are new to intense physical activity, your physician can help you be alert to any potential health risks.
For more information, visit http://www.oumedicine.com/.