Marathon and Half-Marathon (4 page)
Read Marathon and Half-Marathon Online
Authors: Marnie Caron,Sport Medicine Council of British Columbia
Tags: #SPO035000, #book
Foot mechanics are broken down into three major categories:
1. The cavus-rigid (high-arched) supinator
2. The “normal” foot
3. The excessive pronator
Find a running-shoe store in your neighborhood. Good shoe retailers can suggest the various gear options to best meet your needs. They can help you find shoes that fit your profile and actually do what they are designed to do; just because a shoe is profiled for certain mechanics does not mean it will deliver those when it comes to your foot. A keen, educated, and experienced eye goes a long way to help you make a sound choice when it comes to your runners.
Foot numbness
Shoes that are too narrow (too tight) can cause numbness in the foot. Here are some ways to avoid this:
• Don’t choose shoes that are too narrow, and don’t lace them up too tightly over the instep to support the midfoot or to reduce heel slippage.
• Bear in mind that enough shoe width for a 40-minute run may cause numbness over a 3-hour period.
• Tie your shoes to give you sufficient tightness for support, especially if you are an excessive pronator, but not so snugly that you lose feeling in your toes.
Toes
Your toes will take some abuse from the long distances, and this may result in a variety of ailments. Shoes that are too short can cause black or bruised toes. A shoe that was of suitable length for a 10-kilometer run will likely be too short for a marathon or even a half marathon. Feet tend to swell over distance and time. If the foot does not have at least a thumb’s width of space between the longest toe and the end of the shoe, it is likely that the big toe and often the second toe will suffer some trauma. Shoe measurement should be taken while standing with full weight on the foot being measured.
Tips for selecting shoes
• When you find a shoe that works for you, don’t switch just because you’re curious. New isn’t necessarily better—by sticking to the same brand and model, you minimize the chances of blisters, heels slipping, and other problems common to ill-fitting runners.
• If you’re unsure whether it’s time to buy a new pair of runners, take your shoes into your local running store and put on one old shoe and one new shoe. If the foot with the old one feels as if you have a flat tire, it’s likely time to get new shoes. If it still feels okay, and there isn’t a noticeable difference between your two feet, your old shoes still have some miles left.
• Marathon training will require an incredible amount of time on your feet. For beginners, the training is significantly more demanding than preparing for a 5- or 10-kilometer event. The time spent on your feet requires a shoe that can meet the demands placed on all parts of your feet, so take your time in finding a pair of shoes that work for you, and remember to replace the old ones once the cushion and support no longer feel like what you need.
Toenails
Trauma to the toenails comes on quickly, often without warning, and then it’s too late. It results in pain, eventual loss of nails, and sometimes infection. There are occasions when the nail goes black even when there is lots of shoe length, and the nail never seems to be anywhere near the end of the shoe. This commonly happens to the four smaller toes and can be a real mystery. If the toe is clawed somewhat, it makes the nail push down into the inside of the shoe. Over short distances it may be nothing, or it may create a small blister at the end of the affected toe. Over a long distance, the nail is traumatized to the point where it creates a bleed under the nail, or “black toe.” Toes that overlap can be problematic as well, creating blisters or even cuts if the nails are not kept short enough.
RUNNER
PROFILE
Nicole
Nicole, an active 30-year-old who ran a few times a week, always knew that one day she would run a marathon. For her, the marathon epitomized running. When she learned the London Marathon had selected her employer, Outward Bound, as the 2002 official charity for the race in London, England, she saw this as the perfect time to reach for her running goal while raising some much-needed funds for Outward Bound. Nicole is one of the many dedicated employees of Outward Bound, a non-profit organization that teaches life and survival skills to participants of all ages.
Over the years, the London Marathon has established itself as a premium fundraising event, selecting a different charity each year. Tens of thousands of marathoners take up the challenge to raise money for a charity that’s near to their hearts. In 1998, for example, approximately 75 percent of participants in the race also raised money for the official charity.
In preparation, Nicole developed her own running program and took a relatively casual approach to preparing for the 26.2-mile event. Her relaxed attitude was the result of her busy work schedule and her manageable fundraising goal for the event. On race day, Nicole’s husband and friends were along the course to cheer her to the finish. She found the first 20 miles to be pretty painless, but, like many marathoners, she struggled during the last 6 miles. Nicole felt pretty beaten up by the end, but she was able to celebrate her numerous achievements: running the entire course, finishing in her 4:30 goal time, and raising over £1,000 for Outward Bound.
At the finish of the marathon, Nicole swore she would never run another. Now that a few years have passed, she’s beginning to consider another marathon, but this time she plans to follow a more detailed training program, with the goal of breaking 4 hours.
Shoes to suit your feet
• “Pronation” is the flattening of your foot’s arch during weight-bearing activity such as running. The foot naturally rolls inward. It is normal to have some pronation in order for your foot to absorb shock. However, excessive pronation will put stress on your foot, as well as on other parts of your body.
• “Supination” is the opposite of pronation. It occurs when the arch does not flatten out enough during weight-bearing activity. It’s less common for your foot to supinate than to pronate. If you do supinate, you will tend to walk on the outside edges of your feet.
• The “normal” foot requires a stability shoe, with moderate control features and a semi-curved inner sole.
• The “flat” foot needs a motion-control or stability shoe, with a firm midsole and a straight or semi-curved inner sole.
• The high-arched foot is best in a cushioned shoe with good flexibility. Avoid motion-control shoes with a curved inner sole.
Clothing
In the past 10 years there have been tremendous improvements in running and exercise clothing. Today, technical athletic clothing is primarily made of synthetic fibers, and you can find lightweight running shirts, sport bras, shorts, and tights made from multiple layers of nylon- and polyester-based materials. Phil Moore says, “The weaves and textures of these fabrics are designed to wick moisture away from the skin, rather than absorbing it into the garment itself. Cotton, on the other hand, can absorb up to seven times its weight in water, resulting in clothing that is colder in winter, warmer in summer, and very heavy when wet.”
Consider the weather
If you’re lucky enough to live in a climate that’s neither too hot nor too cold, you should avoid overdressing. Your body will heat up when you run, and a jacket that’s cozy when you start out will feel suffocating when you reach running temperature. When you overheat, you tend to lose a lot of body fluid through sweat, thereby dehydrating yourself. When you begin your run, you should feel a little chilly and a need to get moving.
RUNNER
PROFILE
Bill
Bill, 27, is a policy analyst for a left-wing think tank. He had been running since high school and usually managed to run three or four times per week. When he was relocated to a new city and promoted to a more demanding position within his organization, he gradually started to skip his regular runs. Between looking for a new apartment, attending dinner meetings, and being unfamiliar with the neighborhood, he seemed to have more excuses than reasons to run.
After several months of minimal exercise, Bill realized he no longer felt like himself— he had less energy, and he missed the feelings associated with running. It was at this point that he decided to join a running group: it would be a good way to meet new people, explore his new surroundings, and get motivated. The only running group available at his local community center was a half-marathon clinic. Bill had never contemplated training for a distance event, because he was certain he would not enjoy the long runs, let alone the actual race. But he was starting to feel a little desperate for some running partners and a means to motivate him to get moving. The following Sunday, he joined 20 other intermediate runners for a 70-minute trail outing at the local college.
After his first session, he was surprised at how quickly the time passed. Between the changing terrain of the trails and the constant chatter of the group, the run was more enjoyable than he had thought possible. He continued with his weekly long runs with the group, and he managed to get out for two or three lunch-hour runs during the week. In the months leading up to the half marathon, Bill began to look forward to the long run more and more. He found the pace relaxing, and he liked the feelings of satisfaction and elation at the end of each of these runs. On race day, he ran most of the distance with a couple of his new training companions. Bill was more excited than he had anticipated at completing his race goal, and he was equally happy to have met new friends and discovered his passion for long runs.
Within the first 5 to 10 minutes of warming up, you’ll find you’re dressed appropriately. It’s a good idea to layer clothes so that you can adjust the layers to suit weather conditions.
Sport bras
Female runners will probably want to consider a sport bra, as physical activity causes the breasts to bounce. The breast is supported by a fragile structure of skin and ligaments that can be stretched by bouncing, leading to breast sag. Most everyday bras will not stop this bouncing. Enter the sport bra.
The importance of a good-fitting sport bra cannot be overstated. There are numerous types on the market, which can be confusing. Before you purchase one for your marathon training, here are a few things to consider:
Tips from an elite athlete: Stay warm in winter
Three-time Olympic rower Derek Porter uses running and skate skiing as a means to stay fit. In order to keep warm and dry during the winter months, he makes sure that his first layer of clothing is made from a technical fabric that will draw moisture away from his skin. He cautions runners to avoid cottons, as they tend to absorb moisture, leaving you damp and chilly.