From Our Files: 29 years ago

THE UPCOMING Mirror Marathon is intended for the vast majority of people in TnT.

It is not a strictly athletic event, intended for only top athletes.

The Marathon Committee made this point very clear at its meeting last week as hundreds of hopefuls started making enquires at Mirror offices about the grand race.

Dubbed ‘The Caribbean Classic’ the marathon is expected to attract top long distance runners from several Caribbean countries, and also foreign based national runners.

And although the organizers are hoping for a record run over the grueling distance, emphasis will be on having ordinary people to participate.

In fact, through training programmes which will be featured in the Tuesday Mirror especially for beginners – those who do a little jogging, or those who are simply interested in getting fit – the Committee hopes to encourage a wide cross-section of the society to place more emphasis on health and fitness.

A report on the kinds of people who took part in the first London Marathon in 1981 ought to put to rest fears by old folks that is a ‘young people thing’

From London: “There were Members of Parliament, 70-year-olds, a zoo owner, a blind man who needed to be roped to his companion.

“There was a waiter who intended running in full uniform balancing a tray with a glass and bottle on it.
“There was disc jockey Jimmy Saville, who was intending to run in a gold lame track suit.
“There were numerous grandmothers and grandfathers, an international ruby player, a Fleet Street gossip columnist and even a few international runners,”

So anyone who is in reasonable shape, who does not suffer from chronic heart problems, can get into the act.

HOW TO START:

Running, described as the ‘sport for all’, is a basically democratic sport in which the most important factor is – you.

You have to decide to rid yourself of a sedentary, illness-ridden way of existence.

The challenge is just outside your front door, get on the street and run.

People over 35, or younger ones who have experienced heart problems, uncontrolled diabetes, high blood pressure or excessive obesity ought to have medical advice before starting any programme.

Those over 40 are advised to have, additionally, an ECG done, preferably while under stress.

Once you get the green light, it’s all systems go.

Your most important piece of equipment is a running shoe, and this should be selected with care.

Look for the following: a snug but not over tight fit; good cushioning at the heel; adequate cushioning at the forefoot; padded arch support and padded tongue; flexibility at the ball of the foot (you should be able to bend an empty shoe at the ball with gentle hand pressure); a firm and stable heel counter; a padded heel counter; and a sole that is wide enough to take the whole overhang.

Other equipment is really what you are most comfortable in, be they track suits, short, vests or T-shirts.

Two other important pieces of gear are a watch, preferably with stop watch feature, and a training diary to record your training.

WARMING UP:

The important thing to remember about your initial training is that it is not a race – you are running for fun; enjoy yourself while you get fit.
It is necessary to warm up certain muscles to avoid damaging them.

The following exercises are recommended before each run:
1. Forward Bend. With your feet together, bend forward to touch your toes with your fingers, if you can. Hold temporarily at just short of full extension, then ease back upwards, in easy, rhythmic movements.

Repeat six to ten times

2. Squats. With hands on hips and keeping a straight back, bend your knees as far as possible, then straighten up to the starting position.
Repeat ten times, again with rhythmic movements.

3. Side Bends. With your feet astride and hands resting on your thighs, lean to the left, looking straight in front of you slide your left hand as far down as possible. Hold briefly, and then return to start and repeat on the other side, six times on each side.

4. Trunk Swinging. With your feet astride, twist to look behind you to the left, then to the right, swinging your arms rhythmically behind you as far as they will go. Do this for about 30 seconds.
Now that you are ready to begin training, which, hopefully will see you at the Savannah finish of the Mirror Marathon, just how far and fast do you run?

In order to decide upon that, it is suggested that you should first take the 12 minute test which was developed by the father of modern mas running and aerobics expert, Dr. Kenneth Cooper.

The test is quite simple: Run, or run and walk, as far as you comfortably can in 12 minutes. If you get winded, slow down awhile until you get your breath back. Then run again for a stretch.

The idea is to cover the greatest distance you can without becoming exhausted at the end. Record the distance you cover accurately.

In next Tuesday’s Mirror, we shall catorgise participants in the programme, and give you weekly distances and times.

Also in that issue will be a special programme for the athlete who intends breaking Alberto Salazar’s world record.