Spring is here and in many communities across the globe that means marathon season is about to start.

Have you have always admired those fitness minded people who run the 26.2 mile course in your city? If so, now is your chance. It is too late for casual runners and joggers to get in shape for this spring's marathons, but there is still time to start training for the fall marathons. With diligence and persistence you too can be a participant instead of a spectator.

Marathoning is not just a sport for the young. Many people run marathons well into their 40's, 50's and even 70's. George Caldwell ran in the 100^th Boston Marathon in 1996 at the age of 74. John A. Kelly, a legend in Boston, holds the record for having run in the most Boston Marathons. He has started 61 Boston Marathons and finished 58 (both figures are records), and he ran his last race in 1991 at age 83.

First of all, anyone starting a new exercise program or training for anything as arduous as a marathon needs a complete examination by their physician. Secondly, have a personal trainer custom design a training program for you. In this article we will go over some of the features a good training program should include. However, this article is no substitute for an individualized program designed by a professional fitness trainer. Many professional fitness trainers (including our own Bryant Howard) now have websites and include personal fitness training by e-mail among the services they offer. Make sure that you have your gait evaluated by a podiatrist. It will help to prevent stress fractures which are often a result of poor biomechanics.

Considerations before beginning training for your first marathon:

• You must have been running at least six months to a year.
• You must be running a minimum of 20-25 miles per week.
• You must be able to run 3-6 miles in one session comfortably.

Make sure your practice course is at least as difficult as your race course. For instance, if you run on a suspended wood track (less impact) for all of your training sessions, do not expect to be able to complete the marathon course on pavement which is much harder on the joints. You should vary the surface and course on which you train, so as to get the most complete workout.

Running surfaces vary in their hardness, causing differing amounts of impact on the joints when running. The lowest impact surface on which to run is the wet sand at the edge of the beach (not the soft dry sand that shifts under your feet). The next easiest surface on which to run is a suspended wood track, followed by a well packed dirt trail, asphalt (black top). The hardest of all surfaces (on which to run) is concrete.

When choosing the running surface take into consideration the physical condition of your joints, as well as the surface on which you will be racing. For instance, if you already know that the ligaments in some of your joints are weak or if you tend to twist your ankles easily, do not run on grass or other non-flattened and smoothed surfaces. If your joints can take the additional stress, a nice alternate run is to find a well trodden path through the woods or mountains where you can run once or twice a week. Keeping your feet close to the ground in the middle of your stride will also lower the impact on your joints.

Always drink while running. You need lots of water to stay hydrated during the race. Those who never drink during their training are liable to vomit during a race if they do drink. Plenty of fluids are a major part of any good training diet, and do not forget to keep your blood sugar up. Low blood sugar can lead to leg cramps.

Make sure that you vary the intensity of your work out. Train harder and longer on some days than on others. To start, take your current work out and figure out the average number of miles per week you actually run or jog, not what you wish you were doing. You will need to divide the 7 day week into one long run day, two hard days, two easy days, a cross training day, and a day off. The day off must follow the long run day. Then divide your current mileage according to the ratio of the long run to the easy run days of 3 or 4:1 and the hard day to the easy day 2:1.

For instance, if you currently run 5 days per week at 4 miles per day that is 20 miles per week (5 X 4 = 20). To train for a marathon you can divide that mileage this way.

Long run day: 8 miles

Hard day: 4 miles

Easy day: 2 miles

Total distance per week: 8 + 4 + 4 +2 + 2 = 20 miles per week.

Every two to three weeks add one mile. Adding miles too quickly can result in over work injuries. You would add the additional miles to the easy day in this example since the long run day is already 4 times the mileage of easy day.

Alternate the hard and easy days. A sample training schedule might look like this:

Do not forget your cross training day. That is very important. Cross training can be any sport other than running, jogging or walking. A lot of runners choose weight training, but you can swim, bicycle or play any sport you enjoy.

Beginners who want to reduce their risk of injuries can combine walking and running the day's mileage. Start out walking for two to three minutes and jogging for one to two minutes. Every three to four weeks increase the jogging part by one minute, until the jogging and walking are of equal length. Then slowly reduce the walking time.

Have fun!