Running has experienced a resurgence in popularity as a simple and cost-effective way to get great exercise; marathons, half-marathons, and 5ks are all gaining major ground as a way to add a competitive edge to this cardiovascular activity. The Ann Arbor Marathon is coming up on March 26th at 7:30 am, and registration numbers are expected to rise. What does it take to compete? Is there such a thing as signing up for a marathon on a whim?

According to Benito Olmos, manager of the Och Fitness Center, if you’re thinking about signing up for the Ann Arbor Marathon right now, you should really plan on competing next year: “There are a lot of 12-week or short-term programs out there, but that is just not enough time to build up distance training”, he explains: “the human body is made for survival, so you may be able to make it, but if you compete without the proper training you will feel the effects later.”

In order to maximize chances of success, it’s essential to plan extensively for the race ahead. Before mapping out a workout program, research the details of the race itself, including the area’s topography; a trail with a steeper incline may call for a different training regimen. Once you have mapped out the race and established your personal goals, it’s time to train: Benito Olmos has agreed to share with us a brief overview of his program, to be supplemented with personal research and event-specific planning.

First Phase: 12 months before the race

At this stage, Benito recommends running 4 to 5 times per week, working to reach a distance between 2 and 5 miles. It’s important not to push too hard to reach the desired distance. Benito recommends increasing your mileage slowly, adding up to 10% of your total distance each week, meaning that if you reach a distance of 3 miles on week one, you should plan for 3.3 miles the week after, and so on. Every 4 to 5 weeks of training, make sure you take a break and have an “easy” week to give your body time to recover. Your rest days should include light resistance training and stretching, gradually increasing in difficulty at the 6-month mark with squats, chest and shoulder presses, or any exercise that moves more than one joint at a time. These exercises will help avoid joint and tendon injury during the race.

Transition Phase: 6 months before the race

Continue running 5 times a week, introducing a weekly long-distance practice to your regimen. Once again, approach your long-distance goals carefully, adding up to 50% of your daily miles to your long-distance practice; if you’re running 5 miles, your long-distance run should be about 7.5 miles. While it might be helpful to incorporate a 5k or 10k into your initial training, finding a half marathon at the 3-4 month mark to test how your body is improving is essential.

Final Phase: 12 weeks before the race

At 12 weeks out, you should be at peak performance. Your weekly training regimen should include a short 3-5 mile run 4 times a week, with a 10-15 mile run once a week. At this stage, it is essential to start working on achieving the perfect marathon pace: “A marathon is a rhythm game,” Benito explains: “Find online formulas to help you determine the optimal rhythm for the timing that you are hoping to achieve.” Runner’s World has a great Running Pace Calculator to aid your efforts. At this stage of training, you should include only one recovery week in your training plan.

Recovery Phase: One week before the race

This may seem counter-intuitive, but the week before the race is a time to rest, let your body recover, and receive proper nutrition in preparation for an event that will be very taxing, both physically and mentally. You will not be able to make up for lack of training at this stage, and if you push too hard, you will pay for it the day of the marathon.

During the race

At the beginning of the race, when good training kicks in, you may want to push yourself a little harder. This is the point to stick to your pre-planned pace, otherwise you risk being unable to complete the race as planned or worse, become seriously injured. Pacing is fundamental.

Nutrition Advice

Throughout your year of training, make sure to eat 5 to 6 moderately portioned meals per day, with 60 to 70% of your total calorie intake from whole sources of carbs. Proper nutrition is not only based on “carbo-loading,” though, proper protein intake is essential for a long-distance runner, just as much as it would be for a bodybuilder, as Benito explains: “20% of your daily calories should come from protein, which will help your body repair tissue that has been put under stress”. The remaining 10 to 20% of your daily calories should come from healthy fats, essential fatty acids that your body doesn’t produce naturally and are critical for good health. Flaxseed oil, fish oil, and olive oil are the best sources of essential fatty acids.

Keep in mind that dietary supplements are a good supplement to your marathon training but will never be a replacement for proper nutrition. They are not a major solution, just a supplementary add-on. Make sure to seek the assistance of a certified health and fitness expert to select the best supplements to match your unique set of needs.

The choice to run a marathon cannot be taken lightly: planning, diet, and discipline are all fundamental parts of the journey. Benito suggests thinking of it as earning a badge of honor, as you must put your body through a lot to reach preparedness: “When running a marathon, you need to earn your stripes, as they say in the military.”