The strength and conditioning specialists and exercise physiologists have always stressed on the importance of time in training. With the right amount of time given to your training, you’ll never have to rush. You can be better prepared on the race day, prevent injuries, and enjoy a better experience. Here are some of the things you must consider before running your first marathon:

1. Know that you might face certain issues

There’s a good reason why you need to give yourself sufficient time to train. Even if you have a perfect training plan, some issues would crop up. Maybe you’ll develop an illness and have to take some time off. It’s also possible that you might want to go on a vacation in between. 

However, don’t be harsh on yourself owing to such things. Having a well-planned training schedule with roughly 25 weeks as its duration would be great. It’ll help you to make up for the lost time in between, if any. Thus, you’ll still be prepared well on the day of your marathon.

2. Increase your mileage slowly

There is no hard rule that dictates how you must increase your load. You just need to make sure you don’t increase your mileage by more than 10 percent every week. Of course, there are some individuals who can be comfortable with only 5 percent per week. That’s absolutely fine. It would be a good idea to begin with a 10 percent increase and then tweak from there. 

Don’t hesitate to reduce your mileage if the situation demands. When you’re training for your marathon, your body takes time to respond. In the process, your skeletal muscle, heart muscle, bone, tissues, aerobic enzymes, cells, and chemicals are being built. You must always remember this fact.

3. Maintain a slow pace

Most of the new marathoners are not aware that they must train at a slow pace. Some runs would be at your targeted pace of the race or even faster. The long runs should be at a slower pace. That must be slower than your projected time of the marathon. 

Experts are of the opinion that more than 99 percent of the marathon is aerobic. So, it is important during your training that you build your aerobic fitness. This involves not pushing yourself to the maximum during every training run.

4. Get regular strength training

Many of the new marathon runners think that they simply need to run more to become better. It would be a big mistake to ignore the importance of strength training. Experts recommend that the weekly training routine of new marathoners must incorporate two to three days of strength training. 

Lunges, squats, bird-dogs, planks, and clamshells strengthen your muscles. You certainly need them to be a successful runner who is free from injuries.

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Polar Dash Half Marathon

If you can deal with the icy temperatures this race is highly recommended. Athletes can compete in half marathons, 10Ks, 5Ks or 1,700 metre runs alongisde Chicago’s Lakefront Trail. You´ll move from Soldier Field through various parks and back, to finish up.

Race to Wrigley 5K

If you’re a Chicago Cubs fan, this 5K, open to all age groups, is a great way to see Wrigley Field. The course starts and ends at the stadium and winds its way through Lakeview neighborhood. Not only that but your entry fee helps go towards Cubs charities. These help to increase access to sports and fitness for at risk individuals. If you´re one of the first hundred people to raise $500 you also receive a baseball signed by the players.

Hot Chocolate 15K/5K

Whatever your age or ability, this race is one of the first in the winter calendar. Both races start and finish in Grant Park and are lined with “sweet stations” handing out marshmallows and chocolate chips. At the finish you´ll also be handed a finisher’s mug filled with other treats. You’ll also receive a finisher’s jacket. One of the best races in Chicago!

Soldier Field 10 Mile

For fans of both football and running, this race takes in a few sites of interest. You’ll start in Soldier Field, home of the Chicago Bears, and then take a mostly rural route along the Lake Shore Drive. After that you´ll head back to Soldier Field to finish in the stadium. Stick around for the post-race party with live music and free beer from local craft brewery Goose Island.

Bank of America Shamrock Shuffle

Whilst it doesn’t actually take place on St. Patrick’s Day itself you are still encouraged to dress up in your favourite green outfit. The 8K race winds through downtown and ends up in Grant Park where you can celebrate finishing with beer and music. The fun continues at a local restaurant if you want to carry on the party.

Chicago Half Marathon & 5K

The Chicago Half Marathon is a very popular race in Chicago. Thanks in part to its home stretch which is the traffic-free Lake Shore Drive. Take in the beautiful and unobstructed views of the skyline and Lake Michigan as you head to the finish by the golden Statue of the Republic. Starting the race in Jackson Park you´ll run through the University of Chicago campus and Hyde Park neighborhood.

Rock ‘n’ Roll Chicago Half Marathon

The Rock ‘n’ Roll Half Marathon in Chicago is essentially a party you run. The streets are lined with cheering spectators and local bands who provide you with your race soundtrack. You´ll head through downtown, crossing the Chicago River and the Theatre District. When you finally reach the finish line, carry on the party at the festival and concert you´re greeted with.

Chicago Triathlon

This is the city’s only swim-bike-run event. During the weekend there are five different triathlons. For the adults there are the Olympic, Sprint and Supersprint races while kids have two separate races. The race incorporates a swim in the harbor, a ride through the city , and finally a run along Lake Shore Drive finishing up in Grant Park!

Chicago Marathon

Athletes come from both all over the US and all over the world to participate in this major event. Not only one of the best races in Chicago it is one of the best in the world. Its popularity means it can regularly attract over 1.75 million spectators. Due its flat, fast course many records have been broken over the years. The course passes through both central tourist areas and 29 unique neighborhoods. You can also expect to get free beer and massages at the finish line.

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Its history goes back to 1905 when just 15 athletes participated. Only 7 of those actually finished the race. Nowadays around 45,000 people run the event including many world class athletes. Known for its flat and fast course it winds through one of the world’s most scenic city centres. It has produced four world records, a number of national records and many personal bests.

Runners can expect up to 1.7 million spectators lining the streets as they run through the 29 neighborhoods.

Last year however saw some changes as a result of the pandemic. The race was run virtually to stop crowds gathering and avoid spreading the virus. Registered runners had the choice of deferring to next year’s race or competing as a part of a virtual community. These were via self-designed courses throughout Chicago.

Running groups from the city organised to provide hydration stations along the Lakefront Trail route. The largest organisation, CARA also provided stations in five different suburban locations. CARA usually has about 2,000 runners doing the marathon but only 700 members participated in the virtual event.

Whilst disappointed a lot of the group were excited to help out also handing out oranges, running gel and vaseline.

Many runners headed to the lake, forests or their neighborhood streets to run their routes but were sad to miss out on the traditional sights and sounds that runners encounter every year. These include the colorful parties in Lakeview East, the dancing dragons in Chinatown and the bridges across the Chicago River.

Another thing missing was the absence of cheering spectators lining the sidewalks. An exciting and energy boosting experience for both athlete and spectator alike.

This year’s event will also be very different and will be unlikely to draw many of the world’s best runners. Competition to sign them up is particularly fierce. This is due to the other major marathons all having to fit their races into the same 2 month window in the fall.

The Boston Marathon is usually held in April but this year falls on October 11th, the day after the Chicago marathon. For that reason this year more emphasis will be placed on giving opportunities to athletes who haven’t had an opportunity within the last couple of years.

Many top athletes are expected to compete.

A lot of them run one marathon within the spring and one within the fall. For that reason they have to decide in advance which races they’ll run. The organisers are still holding out for some big names however and talks are underway with managers and coaches.

The reality is though that it won’t be anything like the huge events of previous years. Despite this, all efforts are being made to make it as good as possible given the limitations. With vaccinations taking place across the country there is optimism that things could be back to normal by next year.

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