Careful marathon build-up pays off in the long run

(China Daily)
Updated: 2009-02-25 09:50

Many joggers dream of running a marathon one day. Although a full marathon is 42 km in length, that does not prevent even the most inexperienced athlete from at least considering taking part in one.

All budding marathon runners should train aplenty beforehand as even experienced joggers will find a marathon challenging.

Smokers and those over the age of 35 should let their GP check them out before beginning training, advises Professor Hans-Hermann Dickhut, director of the Sport Medicine Institute at the University of Freiburg, Germany.

Orthopedic problems with the knee, hip joints or spinal column should be closely examined. The body's cardiovascular system should also be in good shape before attempting training and the shoe cupboard should contain at least two pairs of training shoes, says Michael Gruening, deputy editor-in-chief of the Stuttgart-based Runner's World magazine, and someone who has completed 112 marathons.

"By alternating your trainers, you avoid overexerting one side of your skeleton and injuries," he says.

A marathon runner needs between three and four months' preparation, according to Professor Dickhut. A typical weekly training program should therefore consist of 30 to 40 km of running. Anything less will not make you fit enough.

Another important issue is your overall fitness.

"A training program of 10 to 12 weeks is only suitable for someone who has at least one and a half years' experience jogging," says German expert Herbert Steffny, who has been holding seminars on how to jog for 20 years.

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