To prepare for Two Oceans takes a marathon effort

TACKLING a distance of 56km as thousands of runners are doing in the Two Oceans Marathon today is daunting.

From the elite speedsters in the front A starting pen, to the social runner starting at the back in E pen, all will cover the same distance.

The only difference will be the speed of each runner.

Experts say that how a runner performs on the day has plenty to do with how they prepared their body and mind weeks, and even months, before the race.

Seasoned long-distance runner and coach Bethuel Lephallo explained the importance of building a foundation before trying long-distance races.

“You need to be running regularly and have completed races from 10km up to a half marathon,” Lephallo said.

A half marathon equals 21.1km while a marathon is 42.2km. Distances longer than the standard marathon, such as the Two Oceans, are ultra marathons.

Lephallo recommended that after completing a half marathon, one could consider training and competing in a marathon.

“If you enjoy the training and racing scene and have completed a half marathon, you are now at a stage to consider doing your first standard marathon,” he said.

Completing a standard marathon is not only important for endurance training towards running an ultra, but is the only way to qualify to register for ultra marathon races.

Qualification is set at completing 42.2km under five hours, which is why regular training becomes important.

“To step up to a standard marathon, you will have to increase your weekly mileage in a regular smooth progression, as well as the distance of the races and weekend long runs. You will progress in safe, easily achieved increases,” Lephallo said.

Lephallo, 40, lives in Somerset West and has completed nine Two Oceans ultras, with a personal best time of 3h:48m.

As a sub 3-hour marathon finisher, he gets to start in the A batch. He advises and coaches a group of 100 runners from various running clubs.

He attributes success on race day to preparation.

“Follow a good training programme that will give you the best possible chance of success, and avoid the many pitfalls that can bring total disaster in the heavy training period or even on the day itself,” he said.

“Set a monthly objective that you will be able to achieve, and then move on to a slightly harder one the next month.”He said quality training included running manageable distances during the week and incorporating a long run during the weekend, at a steady pace.

“The long run is an important part of training to ensure we can run ultra marathons, but its purpose is to get used to running for a long time,” he said.

Apart from running, he recommended strength training, resting and self belief.

noloyiso.mtembu@inl.co.za

PICTURES: MICHAEL WALKER The half marathon on the M3, Bergvliet in 2014.

Bethuel Lephallo of Somerset West is a running coach and is taking part in his 10th Two Oceans Marathon today.