Training for a Marathon?

I would very much like to run a 10 mile marathon in May. Currently I run 3-4 miles on a treadmill and elliptical 2-4 times per week. I also do 2-4 days of weight training weekly and take a dance class once a week. I would like to step up my training so that I am ready for the race, but I have some things working against me (bad knees, a weak ankle, a 6 month old calf injury that still carries some weakness and bruising and three moderate respitory infections in the last 2-3 months). Does anyone who has trained for a marathon before have any pointers on how I can progressively step up my training to be ready for the run without hurting myself? Also, I have been told that I should buy larger shoes ( I usually wear a 5 1/2 and it has been suggested I buy a 7) so that when my feet swell from running my shoes don't get too small.... this seems like it is bad information.... is it?

Training for a Marathon?
I would very much like to run a 10 mile marathon in May. Currently I run 3-4 miles on a treadmill and elliptical 2-4 times per week. I also do 2-4 days of weight training weekly and take a dance class once a week. I would like to step up my training so that I am ready for the race, but I have some things working against me (bad knees, a weak ankle, a 6 month old calf injury that still carries some weakness and bruising and three moderate respitory infections in the last 2-3 months). Does anyone who has trained for a marathon before have any pointers on how I can progressively step up my training to be ready for the run without hurting myself? Also, I have been told that I should buy larger shoes ( I usually wear a 5 1/2 and it has been suggested I buy a 7) so that when my feet swell from running my shoes don't get too small.... this seems like it is bad information.... is it?





First, 10 miles is not a marathon, it may seem like it but a marathon is actually 26.2 miles. But, 10 miles is a significant race and should not be downplayed what so ever. Starting on the treadmill is fine, in order to prepare for you 10 milers, I suggest you are going to need about 16 – 18 weeks.





If your injuries are nagging you may not want to run. Typical theory is if you don’t notice an increase in pain while running you are more then likely going to be fine. But I would go easy and look to just finish those 10 miles as opposed to be looking for a fast time. I would suggest looking at a novice ½ marathon plan from www.halhigdon.com or www.runnersworld.com these will offer a nice program that will gradually build you up to ½ marathon.





Because you are not running a ½ you could modify some of the longer runs so they are not as long. Or if you prefer keep the program and be ready for a ½ marathon in the summer.





As for shoes, you were not giving incorrect info you need to buy shoes at least one full size bigger then you normally where. General rule of thumb is that your big toe on your largest foot should be at least a thumbnails distance from the end of the shoe. This will help compensate for that foot expansion.





Just remember there are plenty of road races all across North America, so if your injuries persist I suggest toning down your workouts get health and run. You will have to get outside and off the treadmill at least 3 x per week I suggest. The long run is the most important run of the week followed by the interval/hill/tempo runs. You can cross train on the elliptical on the rest days and do maybe 2 steady runs a week on the treadmill.





Good luck





Harry


http://thediabeticrunner.blogspot.com
Reply:My fiance says if you want to run a marathon you have to run at least 4 times a week 4 about 10 km per day and for the month before the Marathon u have to run 5 times i week for 21 km that is a half marathon u have to do this only for 2 weeks of the month before the race and 2 weeks the race u can start slowing down and go back to 10 km a day stop training 2 days before the race and remember the carboloading its very important go and get the new nike air zoom vameros 2+ its the best running shoe out there go and check the shoes out at nike+.com they are working with the i pod nano enjoy the race its a grate feeling 2 finish your first marathon it gets addictive
Reply:Frankly, you need to deal with those injuries first. I love running, but faced with your injuries, I would concentrate on getting your legs stronger and getting some physical therapy for your injuries.





After that, the best tip I can give you is to build up gradually. Add no more than 5% in any given week, and 10% in a month. You are also going to need some time out on the roads and hard surfaces to see how your body reacts. A treadmill and eliptical doesn't prepare your body for the pounding it takes running on the road.





It would also be a really good idea to go to a running specific shoe store and get fitted with shoes, and even do a gait analysis to see if you have any biomechanical problems that contribute to your injuries.



health