HEALTH

Three things you need to do before you can run a marathon

Jun 21, 2019, 3:52 PM | Updated: 4:26 pm
run marathon running salt lake...
Photo courtesy of Getty Images

How exactly does one commit to run a marathon?

A better question is, how do people begin running in the first place? It seems like an impossible task to some, even though 507,600 Americans completed a marathon in 2016.

Paul Carmona, a running coach for the REVEL Race Series, said someone needs to begin running “just for the sake of running, not for any other reason.”

However, runners will tell you running is easier said than done.

Carmona joined Let’s Get Moving with Maria to discuss how to become a successful long distance runner. He outlined three steps beginning and experienced runners should take if they would like finally like to cross “running a marathon” off their bucket list.

 

Number one: Determine your level

For beginners, this may seem like a no brainer. There’s a good chance you can’t run around the block without wheezing or stopping for a break. And that’s okay, Carmona says. Without prior knowledge of running, it’s difficult to understand what level you are. Paul Carmona lays out some basic ways to decide what level of running is best fitted for your lifestyle.

When determining the kind of runner you want to be, “identify your schedule and be realistic,” said Carmona. “Look at your limitations and what time of day you would like to run.”

Limitations include work, children, family duties, etc.

“You have to be realistic on a number of levels,” said Carmona.

The goal isn’t to run every day. In fact, it’s better not to run every day (even for experienced runners!), he added.

Here’s the goal: to run for 30 minutes nonstop and comfortably.

“Once you can run two to three miles comfortably, you’re ready to take it to the next level,” Carmona advised.

Start small with your running goals. It’s not a race… yet.

Number two: Make a marathon plan 

One of the worst things a runner can do, according to Carmona, is to give up too quickly. At first, you’ll want to give up because your body hurts and then your brain will make a switch to where running feels amazing and freeing. You just need a starting point and that comes with making a plan.

Planning ahead will help keep your goals on track. New runners should be aware that it could take them “10 to 12 weeks to run for 30 minutes nonstop,” said Carmona.

Breaking the 30 minutes into two 15-minute runs will drastically help, advised Carmona.

The first long-distance run shouldn’t be a marathon, it should be more along the lines of a 5k (3.1-mile race).

For advanced runners who want to run a marathon or any kind of long distance, “you need to plan ahead,” said Carmona.

A half marathon consists of 12-16 weeks of training, and a marathon should be 16-24 weeks of training.

Carmona stresses advanced runners “need to put training on their calendars.”

Experienced runners need to “gradually stairstep their mileage,” said Carmona. Some weeks you will run more miles than others, and that’s preferred.

Number three: consistency

“Consistency over the right period of time is the number one most important thing,” said Carmona to KSL NewsRadio host Maria Shilaos.

How do you stay consistent and hold yourself accountable?

For beginning runners, consistency is where they “feel the most lost and need guidance from a coach or experienced runner,” notes Carmona.

Of course, new runners have questions such as “How long do I run for?” and “Do I need to run every day?”

The answer to these questions is up to the runner. No one can force another to remain physically active, Carmona said. It’s a mind-over-matter kind of activity. However, Carmona advises that running can’t be anything other than a hobby. If you’re using running as an “escape or to lose weight” you’re not going to continue running warned Carmona.

A common misconception is runners need to run ‘x’ amount of miles every day. The truth is, you should be adding distance weekly.

“Some people take it too far and make running a lifestyle,” said Carmona.

Running too hard is a way to break consistency that halts the practice altogether, he warned.

Make sure to pace yourself and recognize your limits. Injury is one of the most common reasons to halt your progress, according to Carmona. His advice? Take care of yourself as you begin your running journey!

 

Today’s Top Stories

Health

CDC reports monkeypox cases....
Waverly Golden

CDC confirms five monkeypox cases in Utah

SALT LAKE CITY — The U.S. Centers for Disease Control and Prevention (CDC) confirmed a total of five monkeypox cases in Utah, earlier this morning. According to the Utah Department of Health, four of the cases are located in Salt Lake County and one in Utah County. On Tuesday, the total number of cases statewide […]
23 hours ago
A crowd gathers in front of the Utah State Capitol on Friday, June 24, 2022, to protest the U.S. Su...
Becky Bruce

Different abortion law now in effect in Utah

A different abortion law is now in effect in Utah, and it bans abortions after 18 weeks of pregnancy. However, there are several exceptions to this law.
2 days ago
Rising temperatures across the country are putting the homeless at risk of heat-related death. Many...
Waverly Golden, Aimee Cobabe

Heat waves bring concerns for heat-related illnesses and the homeless population

Record-breaking heat waves have caused an abundance of heat-related deaths among the homeless.
2 days ago
IV bags hang in a room. Intermountain healthcare conducted a study on IV fluid....
Samantha Herrera

Intermountain Healthcare study finds “better” IV fluid treatment

Researchers with Intermountain Healthcare conducted a 15-month-long study to learn the effects of using an alternative IV fluid for patients.
2 days ago
thousands turned out to demonstrate their opposition to the Supreme Court's ruling on Roe v. Wade...
Curt Gresseth

Lawmaker seeks to remove felony statute from Utah’s abortion trigger law

A Democratic lawmaker in Utah said she has filed a bill to remove the felony-punishment aspect of Utah's trigger law that went into effect when the US Supreme Court overturned Roe v. Wade Friday.
3 days ago
Protesters hold signs and chant at the Utah Capitol in Salt Lake City on Friday, June 24, 2022, as ...
Simone Seikaly

Temporary stay issued for Utah’s trigger law

In the lawsuit, Planned Parenthood of Utah names multiple defendants and says Utah's abortion trigger law violates the state constitution.
3 days ago

Sponsored Articles

Tax Harassment...
Jordan Wilcox

The best strategies for dealing with IRS tax harassment | You have options!

Learn how to deal with IRS tax harassment. This guide will teach you how to stop IRS phone calls and letters, and how to handle an IRS audit.
spend a day at Bear Lake...
Bear Lake Convention and Visitors Bureau

You’ll love spending the day at Bear Lake | How to spend a day at Bear Lake

Bear Lake is a place that needs to be experienced. Spend a day at Bear Lake.
Curb Appeal...
Price's Guaranteed Doors

How to have the best of both worlds for your house | Home security and curb appeal

Protect your home and improve its curb appeal with the latest security solutions like beautiful garage doors and increased security systems.
Prescription opioids can be disposed of during National Prescription Take Back Day...
Know Your Script

Prescription opioid misuse | How to protect your family from the opioid epidemic

Studies have shown that prescription opioid misuse has increased since COVID-19. So what do you need to know about these opioids?
Follow @ikeyospe...

Tax Tuesday: The Most Common Mistakes People Make When Filing Their Taxes

Fortunately, for most average earners, they will not end up owing overpayments received for the Child Tax Credit in 2021.
Follow @ikeyospe...

Tax Tuesday: How will last year’s child tax credits affect you?

Fortunately, for most average earners, they will not end up owing overpayments received for the Child Tax Credit in 2021.
Three things you need to do before you can run a marathon