Getting Ready for The First Day of Training

Congratulations…you’ve taken the first step and registered for the AIDS Marathon Training Program!  Now, you may be wondering what you can do to get ready for the start of training season.  More than half of our participants are first time marathoners, and some have never run a step before in their lives, so naturally, they may be a bit anxious about the first day of training.  But don’t worry, we’re here to help.  Here are some tips on how you can get ready and feel prepared for this exciting endeavor.

What do I need to purchase?
Running is a fairly simple sport.  It doesn’t require a lot of expensive equipment, but there are a few essentials.  Here is a list of running gear that you will need:

Running Shoes
The single most important piece of equipment is a properly fitted pair of running shoes.  A good pair of running shoes will reduce your risk of injury and make your entire training experience significantly more comfortable and successful.  It doesn’t matter what brand you pick – the key to purchasing a good pair of running shoes is to be properly fitted.  So be sure to visit a specialty running store with experienced sales staff that will look at your feet, watch you run or walk, and then let you try out a variety of shoes that are right for your feet and body type.  Be sure to select the pair of shoes that feels the best (not the pair that has the prettiest colors or coolest logo).  You should purchase running shoes that are one half to one whole size larger than your regular shoe size since your feet will have the tendency to swell temporarily while you are running long distances.  We will provide you with a list of recommended specialty running stores that offer a discount to AIDS Marathon participants.

Technical Running Clothes
You want to be comfortable during your long runs, so that is why we recommend purchasing running apparel that is made of fabrics specifically designed for runners.  Moisture wicking materials like CoolMax™ and DryFit™ are made to keep sweat and moisture away from your body.  These materials are a polyester blend and can be found in most athletic departments.  You can buy shorts, shirts, socks, underwear and much more in this fabric.  We recommend that you get at least one pair of shorts or running pants and socks.  You will receive an AIDS Marathon running shirt before the first day of training, but you will probably want one or more additional shirts during the course of training. Please avoid running in cotton, since cotton holds in heat and moisture, and can leave you feeling extremely uncomfortable during a long run.

Water Bottle
All AIDS Marathon participants must purchase and carry a water bottle during our group training runs – This is for your safety, as you must hydrate intelligently during every long run.  We recommend a water bottle that sits in a belt around your waist and rests against the small of your back.  It is easy to access and frees up your hands while you are running.  Finding a waist pack with pockets will be even better, as you can store keys, money or food during your runs. You can purchase a water bottle from our recommended running stores or from most athletic stores. 

Running Watch
While not absolutely essential, a good running watch with “chrono” and “dual interval timer” is strongly recommended.  This type of watch will help you keep track of your running pace and assist you with your interval training, a key component of our program.  We recommend the Timex Ironman Triathlon Sleek Watches (either the 50-lap or the 75 lap models).  These watches can be found at most major running stores as well as Target,
Wal-Mart, and Amazon.com.

How should I prepare physically for the first day of training?
During the first weekend training run, we’ll ask those who are training for a full marathon to run and/or walk three miles.  By timing your run, we’ll be able to gauge your fitness level and then place you in an appropriate training group with other runners who have the same pace.  This will become your pace group.Half marathoners will do a one mile warm-up run on the first weekend of training and will do their three mile timed run on the third weekend of training.

 

For Experienced Runners
If you are already accustomed to running three miles or more, you may continue your current running routine.  But be careful not to push yourself, over-train, or risk injury. 

For Beginners
To prepare for the three mile timed run, we suggest that you get out there and, well, start running!  But if you’re new to running, we don’t expect you to run three miles on your first try.  You need to work your way up to that point gradually.  Start out by planning two short runs each week.  Leave at least one day of rest in between your two runs.  Before each run, start off with a brisk warm up walk for five minutes.  Now you can begin to add in a few minutes of running.  Run for one to two minutes and then take a one minute walk break.  Repeat this series for a total of 20 minutes and then do a cool down walk for 5 more minutes.  There, you just did your first 30 minute training run!!  Now, as your endurance increases and you start to feel stronger, you can increase the amount of time running between walk breaks.  You can also add ten minutes to your run/walk segments so you are doing a 5 minute warm-up, 30 minute run/walk and a 5 minute cool down.  Be sure to increase your running time very gradually, as you don’t want to do too much too soon or push yourself beyond your limits.  Before you know it, you’ll have run three miles and you’ll be ready for the first weekend of training!