For the uninitiated, the biggest challenge in attempting to run a full 42.2km marathon is not just completing it; but rather, about making it to the starting line rested and healthy. That has to come first.

My reasoning is simple. If a runner can’t even make it to the starting line, how can he/she reach the finishing line?

With the Kuala Lumpur International Marathon, scheduled for March 6, I feel that runners should give this a thought.

This Sunday, I have been invited by the Pacesetter Athletic Club Malaysia to give a talk to runners on a “Viable Half Marathon and Full Marathon Training Programme” at the Bukit Aman car park at 8.30am. Runners should follow a sensible training programme.

New runners tend to overdo things. To complete a marathon, I do not believe it is necessary to undergo a lot of high intensity training (like speed work, hill run repeats and running a couple of shorter races).

All that training is not necessary for a runner whose primary goal is to finish the race inside five to six hours. Because of that, I have decided not to discuss training programmes tailored for faster runners.

For the first-timer, the main priority should be targeted at getting to the starting line and being in a condition to finish the race.

High intensity training without the personal guidance and support of a coach can lead to injury. Over the past five years, I have encountered a few injuries myself as a result of training for the marathon.

If there is any advice that I can give to runners to avoid injuries, the 10% rule is one of the most important and time-proven principles.

Do not increase your weekly mileage by more than 10% or increase the distance of your long run by more than 10% each week. Most running injuries are caused by the overuse of limbs and body. They occur when a runner runs too much, runs too fast or increases his/her training programme too quickly.

For new runners especially, their biggest enemy is often their energy and enthusiasm.

A runner figures he can handle more training because his/her body feels great. But that is not always the case. The legs need gradual adaptation to stress. A distance of 15km or longer is considered a long run. A run that lasts more than 90 minutes can also be categorised as one.

A person training for the marathon should run about one minute slower than the pace he/she plans to run the marathon or one to 1.5 minutes slower than the runner’s present 10km running pace.

Should the training schedule call for a long run of 20km, the distance must be completed in one attempt and should not be split into two 10km runs. To avoid injury, it is not advisable to run more then 70km each week. I personally believe that it is not necessary to run the full marathon distance in training.

In fact, the longest training run I recommend is 35km no more than four weeks leading up to the race.

For the first timer, 30km should be the maximum long run four weeks before the race. At the beginning of training, run at a slow and easy pace. The training may be tough but most runners, who have followed a proper training programme, should be able to complete their first marathon.

However, it is not advisable to embark on training for the marathon when a runner is injured or have recently resumed training after recovering from injury.

If a runner’s weekly mileage is less than 30km, he/she must first increase the mileage and reach an appropriate fitness level before proceeding to marathon training. Runners should not attempt running a full marathon until they have been running regularly for at least a year.

Running three or four days a week and an average of 30km a week is a good starting point.

While it is possible to begin marathon training with a lower weekly mileage, it may increase the risk of injury; especially when a runner comes to a point where he has to build up mileage.

To attempt a marathon, a runner should have done at least one half marathon over the past 12 months and completed it below two hours and 40 minutes. A runner who has achieved this benchmark stands a realistic chance of completing the full marathon inside hours provided he/she follows a systematic training programme.

Otherwise, I would suggest trying the half marathon first.

Another advice. First-timers who want to attempt a half marathon or full marathon will find group training helpful. The concept, promoted by the Pacesetters, is built around the more experienced runners guiding the less experienced ones.

In my next article, I shall touch on tapering, cross training and other aspects of marathon training.

Questions to Dr William Chan can be directed to him at his e-mail spinesportmed@yahoo.com. His contact number is 012-2521 898 or 03-5635 5113.