Some do it for the bragging rights. Some do it to help a cause. Some do it to get into shape. Whatever their reasons, 40,000 runners from around the world sign up each year for the LaSalle Bank Chicago Marathon, which already is full despite the fact that organizers allowed for an extra 5,000 registrants this year.
It may seem like those athletes have plenty of time to train — the marathon isn’t until Oct. 7 — but most marathon participants started training for the 26.2-mile run over a month ago, according to local running experts. If you’re a casual runner, or worse yet, a couch potato, who thinks you can jump into a marathon at the last minute, think again. This type of endurance event is no way to whip into quick shape or win cool points among your friends and co-workers.
Just ask Kevin Ching.
The Lincoln Park resident entered his first marathon on a whim in 2003. It was the longest 13.5 miles of his life, said 31-year-old Ching, an avid hiker who said he thought he was in great shape at the time.
“I was embarrassed because there were so many people I thought I could beat when I got out there, and then I ended up having to walk half the way,” Ching said. “My friend ended up waiting for me at the race’s end … for an hour. I could barely move afterward.”
Even regular runners who clock in a total of 6 to 9 miles a week need to up the ante: Trainers recommend running 15 to 20 miles per week for at least two to three months to prepare for a marathon.
“It’s really not ideal to wake up one day and decide to try this,” said Betsy Armstrong, executive director of the Chicago Area Runners Association and a 17-time marathoner.
Most marathon training programs advise 18 weeks of running, starting at 6 to 10 miles per week depending on whether you are at the beginner or advanced levels. Runs typically peak at between 18 to 20 miles per week, and then decrease to 8 miles for all skill levels in the weeks before the marathon, Armstrong said.
The levels vary, according to Bill Fitzgerald, CARA’s training director, to allow muscles to recuperate from the rigorous training and build endurance up to the point of the marathon.
“What runners don’t realize is that the body experiences deep micro-tears during training, and we give those a chance to heal,” Fitzgerald said. “It also helps psychologically not to keep pushing and pushing so hard.”
Ching, who now is a pace leader for the Chicago Marathon, said he has seen “quite a few” marathon hopefuls drop out after the first weeks of training after realizing it was a bigger physical and time commitment than they had anticipated.
“We lose about 20 percent of our people over the first few weeks, guaranteed,” he said.
One Uptown resident and newbie marathoner acknowledged that she considered quitting her quest to complete her first marathon, this year’s Chicago Marathon, a few weeks ago. Despite seven years of running experience, Daina Lukas, 28, said she hit “a wall.” Lukas currently is on Week 5 of her 18-week training program; this week she ran a total of 18 miles.
“It just mentally hit me and I thought, ‘What am I doing?’ and I questioned whether or not I would really be able to finish a marathon” Lukas said. To date, the longest distance she has covered in one run has been 7 miles.
Tara Kreuser’s first marathon was nearly her last.
Kreuser, 25, got a serious case of the shin splints — pain along the shin bone — after tackling the San Francisco Nike Woman’s marathon in 2005.
“It was nothing but hills for 7 miles, really big hills,” the Lincoln Park resident said. She added that she could practically hear her muscles “creaking” a month later. “I remember the pain as I was trying to run, and I thought: ‘I’ll never ever do this again.’ “
Two years later, she has completed three marathons, including last year’s Chicago Marathon. Her goal: to run 47 more.
“It may sound crazy, but I want to run one in each state,” Kreuser told RedEye. “Some of my friends joked they are going to stage a marathon intervention.”
As for Lukas, although she admits she’s definitely concerned about closing the 19.2-mile gap between how far she’s run and how far she’ll have to go on Oct. 7, she has one secret weapon: inspiration.
She is running in memory of her mother who died of stomach cancer five years ago, Lukas said.
“I’ve convinced myself that if my mother could will herself to survive way past what doctors projected and go through that kind of pain and suffering, I can do this.”
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AT A GLANCE
Other Midwest marathons
Indy Classic Marathon
Sept. 8; Indianapolis
indyclassicmarathon.com
Quad Cities Marathon
Sept. 23, Moline, Ill.
qcmarathon.org
Milwaukee’s Lakefront Marathon
Oct. 7, Milwaukee
badgerlandstriders.org/lakefront
Indianapolis Marathon
Oct. 20, Indianapolis
indianapolismarathon.com
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— Give your body adequate recovery time between training sessions. This might mean training only every two to three days initially, eventually increasing frequency as strength and endurance improve. It is not unusual for muscles to be sore after training, and for a few days after your race. Excessive or chronic stiffness, soreness and/or pain, however, can be signs of injury.
– Take time to warm-up and cool down before and after training sessions. A warm-up and cool down can be any low-intensity activity such as walking or jogging.
– It is important to choose footwear that is right for you. Cushioning, stability, ankle and arch support, and proper fit must be taken into consideration when buying shoes. It also is important to replace shoes periodically.
– Chart progress by keeping a training log. Write down the date, activity (walking, light jogging or faster running), start and finish times, miles completed and any difficulties encountered.
– Carbohydrates are ideal fuel for runners. Healthy complex carbohydrates fuel the brain and muscles, allowing you to go the distance. Avoid meals that are high in fiber, protein and/or fat before running; it can cause cramping or other gastro-intestinal problems while running.
– Water usually is sufficient for shorter runs (less than 3 miles), but specially formulated sports gels and/or drinks generally are recommended when running longer distances.
— Cox News Service
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kkyles@tribune.com
