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Preventing Heat Illness

Training to run in a marathon, particularly for first-time runners, can seem like a balancing act. The need to log enough training miles to build up endurance must be weighed with the need to avoid injuries caused by overtraining.

Sometimes, the line can be a fine one.

Though training programs can differ from runner to runner, variety and consistency are important in any routine. Mileage and pace can be varied from workout to workout, and cross-training plus a regular day of rest should be included in the schedule to break up the grind and allow the body to recover.

Runs can range from three to eight miles at different paces, but one day a week should be set aside for a longer run, with the goal of building up to, but not beyond, 20 miles. Advanced runners use interval training, or repetitions of shorter distances at faster paces alternating with rests, to raise anaerobic threshold and increase speed.

First-time marathoners who may already have racing experience at shorter distances, or who can run three to six miles comfortably, should consider beginning training at least four months, and preferably five months, before running a marathon.

A typical week's workout schedule during the second month of training might look like this:

• Monday – Cross-training (swimming, biking, cross-country skiing).
  

• Tuesday – Four-mile run.
  

• Wednesday – Seven-mile run.
  

• Thursday – Four-mile run.
  

• Friday – Rest.
  

• Saturday – Eight-mile run at racing pace.
  

• Sunday – 13-mile run.

Training should peak at about a month to a month and a half before the race. Here is a sample workout schedule:

• Monday – Three miles in the morning, very easy pace; six to eight miles in the evening, easy pace.
  

• Tuesday – Six to eight 800-meter intervals at 2:20 to 2:22 pace with one-lap recovery.
  

• Wednesday – Three miles in the morning, easy pace; six to eight miles in the evening, easy pace.
  

• Thursday – Two-to-three mile warmup, three-to-five miles at fast pace, two-mile cooldown.
  

• Friday – Three miles in the morning, easy pace.
  

• Saturday – Five miles, easy pace.
  

• Sunday – Two-and-a-half hours steady running, total of approximately 18-22 miles.

To lessen the chance of injury during training, abrupt increases in distance or intensity should be avoided, and training should gradually taper off in the two weeks leading up to the race.

"The key is to maintain your usual training schedule and not abruptly increase it," said Arthur J. Ting, M.D., a member of the medical staff at the 1984 Los Angeles Olympics and the 1988 U.S. Olympic Trials.

"That is when we see the most injuries. When you increase your mileage or intensity, you are set up for an overuse problem. That is why you should taper off as you get closer to the race. You are not going to improve your fitness level with three weeks to go."

If an injury does occur during training, it must be treated right away so it does not linger all the way up to the race.

"You are better off less-conditioned than injured," Ting said. "Probably the number one prescription is rest, and then you can attempt to cross-train to maintain cardiovascular status or muscle conditioning."

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.