Q&A: Canton Marathon Participation - Mercy Medical Center

Q&A: Canton Marathon Participation

Posted on: November 4, 2011

Question: I really want to participate in the Canton Marathon, but I just don’t know where to start. I don’t want to get injured. How do I begin?

Answer : The Canton Marathon has many options for the novice to the seasoned runner. I would suggest looking at either the relay or 10K as good first choices. The first thing to focus on is being realistic about your current level of fitness. A phrase to remember is "start slow and go slow" as you begin your new workout routine.

  • Begin with 15 minutes walking at a "conversation pace." If you can walk and talk at the same time, you’re fairly certain you’re not overdoing it.
  • But if you’re huffing and puffing, slow down. The pace is too brisk.
  • Try to walk 3–4 days per week initially, working up to 5–6 days per week.
  • Once you’ve mastered that for a couple of weeks, try more brisk walking.
  • Alternate brisk walking of 2–3 minutes with slower walking for recovery.
  • Gradually keep extending the brisk walking portion.
  • Now if you feel you’re ready for running, use the same approach. Start with walking for approximately 10 minutes then alternate runs of 1–2 minutes with recovery walking. Eventually your running time will exceed the walking time until you’re running the entire session.
  • Remember to listen to your body and all will go well.

  Disclaimer: Advice provided is general training information. Use at your own risk. Always consult your own health care professional for questions relating to your specific training and nutrition.

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