| When you decide to run or walk a marathon, a half | | | | 5. Entire Schedule |
| marathon, or other endurance race, you should make | | | | A good training program will have the entire season's |
| sure that you can join a group training program to help | | | | training schedule defined by day 1. If you find a |
| you to prepare for the race. | | | | program that lacks this, then the organizers are |
| You could be among the rare group of loners who | | | | "making it up as they go" -- a formula for unpredictable |
| can prepare well on your own, but most people can | | | | results. (Can you imagine flying a plane without a flight |
| benefit from a group training program. | | | | plan? You might have fun, but you also could endanger |
| Here are ten characteristics of a group training | | | | yourself, and your destination will be unpredictable.) A |
| program that will serve you well as you prepare for a | | | | good schedule also includes training-distance variety |
| marathon, half marathon, or other long race: | | | | instead of a constant ramp, to take advantage of |
| 1. Emphasis on Safety | | | | recovery cycles as well as to keep members |
| Safety should be job #1 for any good program. You | | | | motivated. |
| will be testing the limits of your body in the several | | | | 6. Interesting Routes |
| months that you train -- each time that you go out for | | | | Variety in training routes for group runs or walks is |
| a long run or walk. So the program should make sure | | | | another way to keep members motivated. Identifying |
| that you are prepared proactively and reactively for | | | | routes that take you through several different |
| any contingency. Proactively, this includes requiring you | | | | neighborhoods and meet the distance requirements for |
| to run or walk off-road or against traffic two-abreast | | | | the various group training sessions is an art and a |
| with your own hydration system (a water bag on your | | | | science. And a good training program will have one or |
| back, a large bottle in your hand, or a hydration belt | | | | more people who are masters at creating these |
| around your waist). Pre-dawn or post-dusk proactive | | | | routes and making them available to the program's |
| requirements should include some sort of flashlight for | | | | members -- both in turn-by-turn words and in map |
| path illumination as well as a red blinker to catch the | | | | form. |
| attention of people behind you. Reactive preparation | | | | 7. Education |
| includes carrying a cellphone (at least by each coach) | | | | Educating members about a route in advance of a |
| and wearing an ID tag that will give responders critical | | | | long run or walk is crucial in many ways. But a good |
| information in the event of an emergency. | | | | group training program will provide education from |
| 2. Seasoned Coaches | | | | many other perspectives, too. Among these are |
| Just as flight attendants are on board airplanes first | | | | hydration, nutrition, flexibility, speed work, and injury |
| and foremost to look after your flight safety, coaches | | | | prevention. |
| are on group training runs and walks first and foremost | | | | 8. Health Professionals |
| to look after your training safety. Beyond this, they | | | | Health professionals should be associated with a good |
| should have run or walked your upcoming race or | | | | training program for some key reasons. |
| something similar, they should be enthusiastic and | | | | - They can give presentations on health topics to the |
| motivating, and they should be good communicators. | | | | program's members. |
| And a good training program should have a | | | | - They can advise the program's coordinator whether |
| coach-development program to groom veteran | | | | to cancel a group session because of the health |
| members to become assistant coaches and | | | | hazards of bad weather. |
| eventually to become coaches, too. | | | | - They can answer health questions from members |
| 3. Water Stops | | | | following group training runs or walks. |
| Have you ever seen someone leaning awkwardly as | | | | - They can provide restorative therapies such as |
| he or she finishes a marathon? This is often a sign of | | | | massages after group sessions. |
| dehydration. Some endurance-race training programs | | | | - They can respond quickly in medical emergencies. |
| provide no water or electrolyte drinks for you to | | | | 9. Core Exercises |
| consume during or after a long training session. This is | | | | Not all endurance-race training programs offer these, |
| a mistake. Many people can easily deplete the water | | | | but the better ones offer exercise sessions after |
| or electrolyte drinks in their hydration systems within an | | | | group runs or walks to help members to strengthen |
| hour. This explains why a good training program will | | | | their cores. Strong abdominal and other core muscles |
| have water stops positioned on long training routes | | | | are essential for peak performance as a marathoner |
| such that runners and walkers can refill their hydration | | | | or other endurance racer. And the better group training |
| systems every hour or so. This also explains why a | | | | programs lead members in core exercises every |
| good program will provide post-session hydration -- to | | | | week. Even those members who do not participate in |
| ensure that members are adequately hydrated before | | | | these core-exercise sessions end up getting the |
| they drive home. | | | | message that core strength is essential to their |
| 4. Ample Parking | | | | success. |
| This might seem obvious, but ample parking at the | | | | 10. Celebration Activities |
| meeting point for a group run or walk is essential in | | | | Pep talks before group training sessions, the handing |
| many ways. If there is not ample parking, then | | | | out of plastic medals to members as they complete |
| members park in illegal places and get tickets, struggle | | | | especially long routes, and mini-celebrations throughout |
| to find a parking space and become stressed in the | | | | the training season might seem unnecessary. But they |
| process, block parts of locals' driveways and get their | | | | are part of the formula used by good group training |
| cars damaged, or waste so much time looking for | | | | programs for helping you to create a new belief |
| places to park that they miss the start of a group run | | | | system -- that you can go the distance and that you |
| or walk. So ample parking reduces several | | | | will enjoy the result. |
| unnecessary stresses on training-program members, | | | | There you have it: ten characteristics of a good group |
| who need all the support that they can get while they | | | | program to train you for completing a marathon, half |
| stress their bodies and minds as they train for a | | | | marathon, or other long race! |
| marathon, half marathon, or other long race. | | | | |