Marathon Training Tips for New Runners Part Six: The First Mile
April 3rd, 2007 by Mike
This series is written by Mike.
Ok, you got your motivation. You got your gear. You know where you’re going to run, right? No? Oh, well good thing I’m writing this article then!
Your first run is very important. If it goes well, then you might actually want to go out running again. If not, then it’s much harder to wiggle your butt into those running shorts the next time.
My opinion for the first run: go to a high school track. It’s soft, which means your body won’t be as sore the next day, and you can time yourself more easily. Also, it has far fewer distractions than a street run, so you can focus more on your stance, style and breathing. It took me 2 months before I could run and talk in multiple sentences at the same time, so don’t be discouraged!
Another safe way to start running is a treadmill. You can get a gym membership or buy your own treadmill. I’d say buy a trial membership to make sure you like the gym and running on a treadmill before signing up for a full contract or buying your own equipment.
The First Mile
You might not finish your first full mile in your first, third or ninth training run, but it will happen. The most important thing is to keep a constant pace. Trainers say that if you can’t say even a brief sentence while running, you’re running too hard. Try starting out at a 15 minute/mile pace. That’s 4 miles per hour on a treadmill. Take walk breaks when you need to, but don’t stop altogether unless you feel like passing out or puking. Keep your body moving.
I just ran for the first time since the marathon this past Friday. I took a long break between the marathon and now, and I miss what training allowed me to do. When I started training, I ran a 15 minute mile. During training, I was able to push myself to do a 9 minute mile once, and normally could do a 10 minute mile. Friday, I did 2 miles in 28 minutes and wanted to puke afterwards.
Friend, keep your body moving. It’s going to be painful at times, but remember this: You’re training yourself to go 26.2 miles in one stretch. The first run will be painful, but you’re starting now so that Ultimate Run will be that much easier.
Now, Go Out and Run!
Update: Visit the Marathons for Beginners Collection page to see the rest of the series!
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and bake it in...
April 3rd, 2007 at 9:23 am
You know I had started doing treadmills for awhile until I felt the conveyor belt slip. They’re aren’t supposed to do that are they? lol. So I’ve been paranoid about using them. The other day I went running for the first time in a long time and it felt great. The exercises I had been doing really helped my breathing and I belted out a half a mile in less than 5 minutes! Whoa. It felt great. Except at one point I felt myself slipping on the wet concrete and I had flashbacks of my treadmill episode. lol. Wow that run felt really good. The best one yet. My legs are sore. I tried to run again yesterday but eh my body wouldn’t let me push like I had.
April 3rd, 2007 at 9:27 am
[...] « Marathon Training Tips for New Runners Part Six: The First Mile [...]
May 16th, 2007 at 7:06 pm
[...] you’ll want/need while both training for and running a marathon. It also gives advice about getting started with your training and how to stay motivated. One of the interesting aspects of the articles is the importance of [...]