How to prepare for your first marathon

Kampala mayor Erias Lukwago and others take part in the 5 and 10 kilometre Free and Fair Elections Campaign Marathon recently. Photo ISMAIL KEZAALA

What you need to know:

  • After four days of walking, Zabinga says one can recover for three days and resume the following week on a moderate tempo jog for a particular distance, with consistency.

We all have aspirations and goals and for some, running a marathon is it. Remy Kisakye was one of such people and he hoped that he would, unlike in his school days, do better.
“My challenge was how to turn my irregularly exercised self into a track winner,” he says. There are a number of people like Kisakye who hope they can achieve their goal. Here are some ways the ball can turn in their favour.

Kisakye, started by consulting his doctor on whether he could run a marathon or not. “I had undergone an operation a few years ago and I needed to be certain that I would not jeopardise my health in any way. After a few tests, I was given the all clear and I was ready to start preparations,” he says.
Elly Barangi, a fitness coach, says there is need to accept you are a beginning runner and that you will not easily get in shape. “The magnitude of a marathon is big so you need to give yourself enough time to prepare. For example, 10 weeks may not be enough for a beginner to get in shape,” he says, adding that it is best to set your eyes on smaller marathons at first, say five kilometres as you build your momentum.

Preparation
Preparation is a must so as to get your body ready for what lies ahead. Benedict Zabinga, a fitness coach and trainer, says one can start with simple exercises such as walking for a particular distance, say a kilometre and maintain consistency for about three to four days. This will help build endurance, which is the key for every athlete to complete their task. With all the muscles screaming at the unusual regimen, there could be temptation to stay at the same distance. “That will not get you where you want to go – the marathon. Therefore, it is recommended to keep graduating your pace. However, you can always slow down to build momentum again,” he advises.
Kisakye reminisces of those first days, saying, “It felt like coals were burning through my thighs and giving up seemed better than another evening of walking. But with the goal deeply ingrained in my mind, I trudged on despite the pain.”

Barangi adds that there might be days when you miss and this does not mean that you give up. To keep going, even when he did not feel like it sometimes, Kisakye says he joined a group of other people who were also preparing for the marathon. “I got to know them through friends and these encouraged me and looked out for me as I did them. With time, we were friends and the exercises were something I looked forward to,” he recalls.

Take breaks
After four days of walking, Zabinga says one can recover for three days and resume the following week on a moderate tempo jog for a particular distance, with consistency. “It is also important to rehydrate, before, during or after the activity to keep you going. This cannot be overemphasised, especially now that the heat is unbearable,” he advises. With zeal deeply burning in some, there could arise an instance when one does the workouts vigorously but he says it is important to take three-day breaks.
“For the third week, one can walk as they jog but this time the distance should be adjusted to a longer one than what they have been used to, with consistency and discipline. This will help build zeal and endurance hence pushing you through the whole activity,” Zibanga says.

Up the tempo
With all this put in place, he says you can adjust on the number of days that you train. For example, from four to five days and rest for two days. “During the resting periods, get a nice deep tissue massage or a full body stretch to relieve sore muscles.
That is critical so that by the time you resume your training, you are fresher and stronger. You need to remember that it is all about building endurance and zeal that will see you through the marathon.”

Kisakye spent some of his recovery days swimming, “It was therapeutic and I did it in a leisurely manner to avoid further strain,” he says.
Training aside, there is need to invest in good running clothes. Get yourself one head-to-toe outfit that you feel good in during long runs. Your best companion are firm tights or shorts, and a practical top, made of breathable synthetic material.
Kisakye advises that cotton does not pull moisture away from skin as breathable synthetic fabrics do. For women, he advises investing in a good sports bra. Although he is still training, Kisakye says he is fitter and can see his dream being realised.

Get the right equipment
When choosing a shoe, runners should find a pair that is comfortable, light and flexible. Go to a local running or sporting goods store and try on several different pairs. Many specialised stores will let you run in the shoes, and give you helpful feedback to choose the right pair. It is also important to get high-quality socks that are both comfortable and protective. It is also recommended to apply a thin layer of vaseline on the feet in order to prevent blisters.