The Runner's and Marathoner's Guide

Surpassing one’s limits

Running is a relatively simple form of physical exercise, but depending on the distances covered, one must know how to preserve one’s strength in order to run long distances. Marathon running has always been a feature of track and field events, but its popularity has increased with individuals who just want to surpass their limits. Here is an overview of this mythical sport, the quintessential symbol of the Olympic ideal.

Running, an ancient sport

Running is a sport that has been around since the dawn of time or nearly. The story tells of a Greek messenger named Pheidippides, who ran from the city of Marathon to the capital of Athens (approximately 42 km) to announce the victory over the Persians. This was a happy event for ancient Greece but a disastrous one for Pheidippides, who died suddenly upon arriving. After delighting spectators at the ancient Olympics, the marathon is one of the most anticipated athletic feats at the modern Olympic Games.

Discipline and tenacity

Before reaching the highest levels of the sport, apprentice runners must acquire a discipline of steel because
“the fight is with oneself first and the opponents second,” says Serge Arsenault, founder of the Montreal International Marathon and former sports commentator.
A near-military training and balanced diet are keys to success. "Anyone can run a marathon, even though it may seem impossible," says Arsenault, himself a marathoner. In fact, many greying heads, and even white ones, are taking their places at the starting line.

A quick search on-line can unearth one of many training plans needed to succeed. These preparatory programs, which are spread over several weeks, are adapted to the goals and objectives of the runner, whether beginner or expert. Follow the recommended exercises closely and it’s almost in the bag. "Marathon day is the runner’s reward, says Serge Arsenault, even if the suffering can be terrible. We go through every emotion before reaching the finish line. But, putting the physical aspect aside, this is a test of concentration and will."

"The beauty of the marathon is that we come out of it a new person. Our health practices are forever changed,"
he says. Nutritional habits as well as our relationship with our body and the environment take on a new dimension. To prevent training from becoming a chore, Serge Arsenault suggests varying courses and choosing natural environments. Even in cities, large green spaces, such as Stanley Park in Vancouver and Mount Royal in Montreal, allow runners to escape the bustle of the city and pollution to achieve a sort of meditative state.

Growing popularity

The creation of the Montreal International Marathon in 1979 started a craze amongst Canadian athletes for this 42.195 km race. "Before, people thought we were crazy when they saw us running along country roads!" remembers Serge Arsenault with a smile. The Ottawa Marathon’s growing popularity resulted in more Canadian runners becoming addicted to the sport. After a stagnant period, the marathon now seems to have experienced a second wind," he adds.

World champions run the marathon in a little over 2 hours, which translates into a maintained speed of 20 km/h! This may seem somewhat discouraging for novices who finish in 4, 5 or 6 hours. In the beginning, it is better to be realistic and run progressive courses of 2, 5, 10 or 21 km. Forcing yourself to go faster can result in injuries and cramps, which could make you quit halfway through. Taking the time to drink water at regular intervals is also essential. Again, we are talking about the turtle’s revenge on the hare!

When the feat becomes an inspiration

Terry Fox’s lesson of courage and tenacity inspired Canada’s athletes. Weakened by bone cancer and having lost a leg, a young Fox ran the distance separating the Atlantic and the Pacific. Halfway through his race and after 143 days and 5,373 km – one marathon a day! – Terry Fox stops in Thunder Bay and passes away a few months later. The Marathon of Hope raised $23.4 million for the fight against cancer. The Terry Fox Run and statues immortalize this heroic feat, but Fox’s greatest legacy is proving to an entire generation that we can surpass our expectations by sheer will.

Champions who are larger than life

A strong will, a flawless preparation and good shoes (though Ethiopian Abebe Bikila won the gold medal barefooted at the 1960 Olympic Games!) have sufficed for the numerous Africans who regularly succeed each other on the highest steps of the podium at international meets. Haile Gebrselassie of Ethiopia currently holds the world record with 2 hrs 04 min 26 seconds, timed in Berlin in 2007. 

The Kenyan Luke Kibet (2:15:59) was declared world champion in August in Osaka, Japan. He succeeds Jaouad Gharib of Morocco, who was absent due to injury. Not far behind, many local athletes did very well at the last Canadian championships, which took place in May in Ottawa, where Ontarians Matthew McInnes (2:18:07) took the men’s title and Lioudmila Kortchaguina (2:31:57), the women’s. In the wheelchair event, Michel Filteau (1:38:30) from Québec won in the men’s category and Diane Roy (1:58:46) in the women’s.

Some Canadian marathons

Canada Running Series
Vancouver Marathon
Montreal International Marathon
Ottawa Race Week-end
Saskatchewan Marathon
Calgary Marathon
Toronto Marathon
Halifax Blue Nose International Marathon 
Manitoba Marathon
Newfoundland Provincial Marathon
The Homelessness Marathon in Montreal