walk this way: get ready for the Rochester marathon

by Barb Cacia, BS Ed, Recreation Therapy

Are you ready to begin training for one of the greatest achievements of your life? It’s not as hard as you think, and you can do it right here in Rochester. That’s because the Rochester Marathon is about 3 months away, on September 17, and you can easily train to walk the Half Marathon (13.1 miles.) Here’s how:

ESTABLISH A TRAINING SCHEDULE

This month, start to walk or walk/run 5 days a week for 30-60 minutes. 1 day a week do a long training. Start this with a 3-mile walk the first week and increase the walk by 1 mile each week, until in Week 10 you are doing 12 miles. Week 11 do 6 miles. Then Week 12 is the marathon. Go for it!

Make sure you REST 1 day every week.

During the week, try to get your walking speed to approximately 15 minutes a mile or less. You can try jogging for periods intermittently to save time. Start out slowly and carefully if you are not a jogger. About 30 seconds at a time is a good start! Carry water with you and drink a mouthful every 15-20 minutes. Or use a sports replacement drink (like Gatorade), especially on hot days when you are sweating a lot.

DIET

Eat a breakfast that contains carbohydrates and protein (whole wheat toast with peanut butter, oatmeal, etc.). Carbohydrates are your primary fuel source during an endurance event, so you will need to eat them before, during, and after each training session. Eating during training is an important experiment. Try different fuel choices like energy bars or jellybeans. See what works for you, then stick with it, so your stomach knows what to expect.

CLOTHING

The shoes you wear are very important. You feet will swell during a marathon, so your shoes need to have room for expansion. Choose a shoe that is about a size bigger than what you usually get, and have a running store specialist fit you so you are sure you get the perfect fit! A good arch support is necessary as well as a deep toe box. Wear “cool max” or “dri fit” socks, so your feet stay dry and blister-free during training and the marathon. You can get these at the running store also. Your training clothing needs to be a wicking material, like your socks. For shorts and tops, look for the terms “cool max,” “dri fit,” or any other material that will keep your clothing dry and you comfortable. Do not use cotton, as it will absorb moisture and stay wet, which will keep you too hot or too cold.

THE FINISH LINE

You can do this! Numerous benefits, including weight loss, energy gain, and overall better health, are just part of what you’ll feel if you start training and walk the marathon.

Now you’re ready to get started. Join the Arthritis Foundation’s Marathon Training Team or start your own training program today! Call them at (585) 264-1480 for more information.

ABOUT THE AUTHOR: Barb Cacia is a certified Rochester area personal trainer and specialized consultant who offers workshops on health and healing exercise for people with chronic pain. She is also the “Joints in Motion” coach for the Arthritis Foundation’s marathon training program.