Jill Lamontagne, a Kennebunk, Maine-based assistant supervisor of adult case management at Waypoint, brings a wealth of experience in health education, physical wellness, and community coaching to her daily work and volunteer efforts. With a background in science and health sciences and a master’s in education, she has spent years guiding individuals toward healthier lifestyles—both in professional and athletic settings. As a dedicated volunteer and active youth sports coach for Kennebunk Hoops travel basketball, minor league softball, and field hockey, Jill understands the importance of realistic goal-setting, personal development, and physical conditioning. Whether coordinating individualized support plans or leading training sessions on the field, Jill is passionate about promoting wellness and personal growth, making her an insightful voice on the subject of road race training for beginners.
The obesity and physical inactivity crises in the United States are well documented. According to statistics from the Centers for Disease Control and Prevention (CDC), more than 70 million adults are obese and an additional 99 million citizens qualify as overweight, amounting to more than three out of four citizens. The CDC also reports that less than one out of three Americans meet the organization’s minimum recommendations for physical activity. Americans concerned about their weight or physical activity levels should discuss matters with their physician. They can begin by taking a 22-minute walk each day, which meets CDC requirements for aerobic exercise. Individuals can gradually increase their activity levels to gain more health benefits, and some may even eventually expand their fitness routine to include a half-marathon or marathon training regimen.
Individuals who have little to no exercise experience should start slow. This is important for two reasons. First, it is important to understand one’s physical limitations early during the training process. Again, a physician or physical trainer can help a person get started without putting their health at risk. Second, it is equally important to establish realistic goals. Many Americans can successfully train for a half-marathon or marathon, but they must understand that it will take several months and require considerable work. By starting small, individuals can enjoy various milestones that keep them engaged with the training routine.
As a person shakes off the proverbial rust, they can begin to outline a training schedule leading up to race day. While everyone’s path to race day will look different, the average person with little to no exercise experience will need at least 14 weeks of consistent walking and running before a half-marathon. Training for a marathon, of course, takes longer, but it should not take twice the length of time – inexperienced runners should schedule from 16 to 20 weeks of training, or about five months, according to sportswear company ASICS.
A half-marathon is a 13.1 mile-road race, compared to the 26.2 mile-marathon. As runners begin training, they should avoid the two most common pitfalls. On one hand, runners may over-train, pushing their bodies to the limit and incurring injuries or burning themselves out before race day arrives. Other runners do the opposite – they do not train hard enough and race day feels like an arduous if not impossible challenge.
The general idea of race training is to log a gradually increasing number of miles each week while also increasing speed. For half-marathon training, individuals should start with a 10 to 15-mile weekly goal and gradually increase it to 25 to 30 miles as race day approaches. For complete amateurs, it is perfectly acceptable to start by walking about two miles per day for five days per week, though they should soon increase their speed to a light jog.
As training progresses, runners must coordinate their casual runs, rest days, and long runs. Runners should complete one lung run at a leisurely pace each week. Most runners will not run a complete half-marathon or marathon until race day. For instance, a long run for a half-marathon usually spans 10 to 11 miles. Once a runner hits that benchmark they should be able to complete the last few miles on race day based on overall fitness and the adrenaline they will experience during the race. Long runs for a marathon should range from 16 to 18 miles. Again, running a full marathon in the weeks leading up to race day is unwise.
It should be noted that this is only a general outline for race training. Those with little exercise experience must also develop a nutrition plan, ensure that they are getting proper sleep, and learn how to keep their body fit during rest days.
Lynn Martelli is an editor at Readability. She received her MFA in Creative Writing from Antioch University and has worked as an editor for over 10 years. Lynn has edited a wide variety of books, including fiction, non-fiction, memoirs, and more. In her free time, Lynn enjoys reading, writing, and spending time with her family and friends.
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