How to become a marathon runner?

Question

I'm quite out of shape and overweight. I have a hard time running for more than 5 minutes at a time. I really want to run in next year's Crescent City Classic in New Orleans, which I think is 10 miles. I have one full year to train myself for this.

I really need advice on getting myself to run this type of race. I don't expect to win. I just want to be able to finish in a decent amount of time (maybe 9 minutes per mile or so). I want to RUN the entire thing...no walking.

I need advice from runners on how to prepare for this. Thanks!

Answer 1

First and foremost, congratulations on deciding to run in a race. It is a very worthwhile endeavor that I am sure you will enjoy a lot.

I looked on the website for the Crescent City Classic (Link #1), and the race is technically 10k (6.2 miles) long. FYI, a full marathon is 26.2 miles. Still, there is some training involved, and being able to run 5 minutes at a time is a great start.

The official website has quite a lot of details on how you should train yourself (Link #2), including important information about shoes, hydration, and injuries.

If you're setting yourself a goal of one year, that is more than sufficient for being able to run a 10k. Most 10k training schedules usually last about 8-12 weeks. You can find many training schedules on the web (most are very similar), and one example is below (Link #3). This is designed for people who want to end up running a 10k at about a 9 minute per mile pace. The Crescent City Classic course is relatively flat so you will not have to do any hill training.

During your training, try to focus more on the distance than the time. You want to build up your endurance so your main goal is to run as far as you can. Running at 50-70% of your maximum rate is reasonable during your training. Before you know it, running 10k will be far easier than you thought. This is when you can work on getting better times. Also, I suggest running in a few more other races in between so that you can prepare yourself for "race day conditions", if the Crescent City Classic is the race for you. Besides, you will end up with more medals and such.

Finally, you may wish to join a running group to help with your motivation. An overwhelming majority of runners are very nice people, and it will help to know other people with a common goal.

Good luck, and don't forget to smile for the cameras during your race. :)

Answer 2

You've got plenty of time to do this. See the link below for a 10-week training plan to start running. It may seem too easy, at first, but by the end of the 10 weeks, you'll be running 3 miles at a time and feel great. Next, I would follow the plan on the 2nd link for the1/2 marathon - to finish (13.1 miles). This will gradually build you mileage up to 13.1 miles, enough to have you well prepared for the 10-miler. If you feel overly tired or burned-out take a rest day here or there. It's far better to keep going than it is to push yourself so hard that you burn out & quit. The hardest part is usally setting a goal with a realistic timeline...which you seem to have gotten through (good job!). Best of luck to you in your training!

- Mike

Answer 3

10 miles is completely doable!!! First thing's first, go to a local running store and get awesome shoes that they suggest and fit you for. Aweomse, new shoes are always a good starting point and you get 2 pair during your training because you have a year and they should be replaced every 6 months!!!

You run 5 minutes right now. That's a great starting point! Run 5 minutes and then follow it with a 3 minute walk. See if you can then go for 2 more minutes running. If you can, good! If not, work up to it. Continuously increasing your time is the best way to base train. Worry about the speed once you can actually run for 30 minutes without stopping.

Add one minute to your run every third time you run. If you run M, W & F, every Friday you add 1 minute. Start with 5. Then 6. That's one more minute a week. If adding one minutes seems easy, add two, three, four, ten, etc. Before you know it you'll be going for 30 and 50 and more! Just stick with it.

Find a running buddy at the gym or local running store. Someone your pace or slightly faster who is fun and encouraging and wants to run with you. Go on runs together outside in the beatiful weather. Drink smoothies and talk about shoes together. Compare blisters and stories about running in the rain or other hardships.

Add cross training to make it interesting. Swim. Bike. Dance ballet. Anything!

When you feel ready, go to your local running store and see if they have group runs. Some have pace groups. Join a 10:00 pace group to see how you feel. Sign up for the race. Get stoked. Buy a new pair of shorts and a shirt and a headband and whatever makes you get stoked to go with it. Tell all your buddies to come cheer you on.

On race day you'll be ready. Run and finish with pride and wear your tee shirt with pride and sign up for another run because once you do one, there's no going back!!!

Good luck!!!

Answer 4

first, GREAT job on setting a goal and deciding to work for it!

10 miles at a 9 minute pace is definitely within your reach, especially starting this far out.

your first step, get active. try walking 30 minutes a day at least 4-5 times a week. as your body gets used to it, try jogging part or all of it. you will start to lose weight and build endurance as you do this. I dont recommend treadmills, but if thats all you can do in bad weather, its better than nothing.

next, take one of these runs and make it longer, say the one you do every Saturday. At first, you may only be able to jog 2 miles, but you should slowly increase this to 3, 4, 5 or more.

cross train. get a bike or go to a gym with stationary bikes, and use them for a minimum 30 minutes at a time. swimming is another great cross-training activity. these give you an additional workout without the stress on your knees and ankles.

go to a store that specializes in running shoes, and let them measure you for a pair. everyones stride is different, and they will find the shoes that work best for you. they dont have to cost a ton, either.

sign up for the race, and tell your family and friends about it. Its a HUGE motivation to work toward a goal like that, and you wont want to let them down. look for running groups in your area that train for these events, to find others to train with.

Answer 5

build up your stamina everyday by running a little bit further each day. eventually you will be able to run 10 miles. A lot is psychological though, don't let yourself stop running, make yourself keep going.

Answer 6

run everyday start out slow, 1, then 2, miles.