Preparing for a marathon is a time-consuming process.

Dr. Joe Chorley, a sports medicine expert at Baylor College of Medicine in Houston and medical care coordinator for Houston Fit, a marathon training program, says runners need to prepare year-round for the grueling challenge that awaits them.

"Completing a marathon is no easy task, but there are a few things runners can do to help them get ready for race day," Dr. Chorley says.

Dr. Chorley offers the following advice for those launching a marathon training program:

• Focus on form, not on time or distance. Runners should pay attention to the little things such as arm swing, stride and posture that allow them to run more relaxed.
• Monitor fluid intake. While the weather is hot, runners should take a break every 25 minutes and consume six to eight ounces of fluid. Even as it gets cooler, they should stop periodically and drink at least every 30-35 minutes.
• Get the right shoes. Runners should always buy shoes to fit their foot type. For example, those with high arches should select cushion shoes, those who are flat-footed should choose stability and those with normal feet might opt for motion control. In addition, runners should replace their shoes every six to eight months, or 300 to 500 miles.
• Concentrate on the weekend runs. Early on, runners often make the mistake of trying to log too many miles, especially on weekdays. Studies have proven that runners are often more successful if they do their longer runs on the weekends and get adequate rest the remainder of the week.

Dr. Chorley says these simple approaches to training might help runners avoid injuries and stay fresher leading up to a race.

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©2006 Texas Medical Center

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