It happens every year. About six weeks before and six weeks after the Houston Marathon, I get an increase of patients complaining of foot, ankle and leg pain. My "running" career lasted about 20 minutes in middle school when I strained a hamstring and vowed to never run long distances again. I have spoken with some physicians and trainers about training for marathons and this is what they say:
1: If you don't currently run long distances daily, walk before you run. Start with very brisk walks (~ 20 minute miles) for 2 to 3 weeks as you build up your muscular system to handle the stresses.
2: Start jogging. Jog at a pace to build up muscles and lung capacity. Work to jog a mile in 10 to 15 minutes.
3: Rule of 2: Increase your intervals by 2 miles once you can keep your pace at the 10 to 15 minute level.
4: Take the talk test. While jogging, if you can't carry on a leisurely conversation without becoming winded, your pace is to fast.
Most experts say that it takes approximately 2 years to adequately train for marathons.
"The journey of life is taken one step at a time... none of them should be painful." G.M. Barclay, DPM, AACFAS
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