Wright-Patterson Air Force Base's half marathon will take place June 18. In its fourth year, the half-marathon is a free event, open to all base ID holders and their guests.
The half marathon is being referred to as the Run/Walk/or Crawl because you do not need to be a seasoned athlete to participate. The event is designed to promote health and fitness, to encourage people to get out and get moving. Free T-shirts will be provided to the first 300 people to register. Registration begins Monday at the base gym facilities.
Base fitness director Kirk Links, who participated in last year's event, said, "I hit 53 and knew I wanted to do something to improve my cardiovascular health. I am not a fan of running, and so decided to walk the marathon. I also wanted to lose a few pounds and knew that while I was training, in addition to burning plenty of calories, I would not be consuming them. It was a great challenge, and I am looking forward to walking the full Air Force marathon this year."
To be held in September, the full marathon is 26.2 miles.
"I remembered reading a magazine article that stated the average American walks only 1.3 miles per week. Training for either the half or full marathon, coming up in September, will certainly put people far beyond this average," Links said. "They say that running puts pressure on the joints in the lower body equal to 4 to 6 times your body weight, while walking puts only about 1.5 times the pressure, so I've become a big fan of fast walking as opposed to running. Walking 13.1 or 26.2 miles is an accomplishment."
Kirk suggests that someone starting out should try a training plan that begins with walking 30 minutes a day for the first two weeks. Increase the time by 15 minutes during the third and fourth weeks. Increase it another 15 minutes for weeks 5 and 6, so that you are walking 60 minutes per day.
Kirk said, "My training included kicking the time up to two hours on weekends, when I had more time. For most people it can be difficult doing such long walks during the work week. I believe people need to work up to the point that a month before the half marathon they should be able to walk 10 miles at one time. Last year I walked with a group that included my wife, Linda. Our purpose was to enjoy the challenge and just try to finish. Although it took us about 3 hours 40 minutes, and we could have probably walked faster, we had a great time. It was tiring, but the experience was well worth it."
Other people take it farther. A Ph.D. candidate at Wright Patt's Health and Wellness Center, Reggie O'Hara participates in marathons. He said, "I enjoy any rigorous physical challenge. One motivation to participate in a half marathon is to see just how far I can push myself to achieve what seems to be the unachievable. Once you complete something like a half marathon, you feel a sense of accomplishment and realize that the human body can adapt to high intensity and long duration event, and physical stresses. Additionally, you see the results physically and mentally. One of the big reasons exercise in and of itself is so satisfying to me relates to the mental results I achieve when the event concludes. A sense of euphoria results, and my mental outlook on life is far more positive than before I started.
"So many people just think about weight loss and buff bodies, and to me these goals are nice, but if this is the only thing someone thinks about, then the chances of sticking to their routine will be short-lived," O'Hara said. "My main motivation for competing is to challenge my body to see just how far I can go to relieve stress."
The half marathon is an ideal event not only for beginners but also for others -- including avid exercisers and those looking for a challenge but not yet ready to run a full race.
The health benefits associated with cardiovascular (aerobic) exercise, such as walking or running, are tremendous. Cardiovascular exercise helps to keep weight under control, reduce tension and stress, lower risk of heart disease and stroke, decrease blood pressure, control diabetes, improve joint mobility and strengthen muscles and bones.
Next week's column will offer more tips on preparing for a half marathon.
Marjie Gilliam is an International Sports Sciences Association master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News or contact her at 878-9018 or by e-mail at OHTrainer@aol.com. Her Web site is http://marjie.hypermart.net.
(c) 2005 Marjie Gilliam