A good training plan is key for running a marathon

Running has a multitude of benefits — be it weight loss, lowering blood pressure or just clearing one’s head. Running can be a great way to improve one’s health.

A study, recently completed by Medicine & Science in Sports & Exercise, said running helps blood flow through the central nervous system and helps blood vessels operate more efficiently by opening them up wide and lessening aortic stiffness. The study saw this was maintained by the body even three hours after the runner had stopped their activity.

Those who run marathons also have seen the benefits of maintaining weight and calorie burning.

According to Runners World, months of marathon training can reduce your body fat and increase muscle mass.

“When I was training for a marathon, I was burning about 100 calories a mile,” said former marathon runner and Los Lunas resident Jesse Espinoza. “I also saw a lower heart rate. When I would wake up in the morning, my heart rate was around 50 beats per minute. When I am sitting around it can be at about 40 bpm.”

Espinoza, a computer applications teacher at Los Lunas High School, managed the New Mexico National Guard’s marathon club before retiring from the military. Espinoza has ran in the Boston Marathon and the New York City Marathon among others.

Marathoning is another level that one can use the sport of running to achieve health and wellness. To get started in marathon running, one needs to know a few things beforehand.

“Do some research before you get started training,” Espinoza says. “When I started, I didn’t do it the right way. I just started running and didn’t have a set plan in place.

“The internet has a lot of good running sites where someone can find a good training plan based on their current fitness level. Those can range from beginners all the way to the professionals; and always consult your doctor before beginning a plan.”

In the training leading up to the marathon, Espinoza says equipment is important.

“Good running shoes are huge,” Espinoza says. “Go to a sporting goods store and have them measure your feet and get fitted for the right shoe. The right shoe can be good to reduce the wear and tear on your legs and knees.”

After choosing what plan to use and what kind of shoes to wear, how far one runs can depend.

“It all depends on fitness level and training plan,” Espinoza says. “Usually, those who are beginners would try to aim for 40 miles a week. Those who are more advanced or, even those getting close to a marathon, usually do about 80 miles a week. When I was younger, I would run seven days a week. Right now, I run about five days a week, so it really just depends on your fitness level and training plan.

“We have a lot of ditchbanks in Valencia County,” Espinoza says. “Running on dirt is less wear and tear on your body as well, which is key if you plan on running a lot of marathons.”

Motivation during the marathon can be a big factor in keeping a runner going. Espinoza says that could be a multitude of things, depending on the situation.

“What you want to do is establish a goal before the race,” Espinoza says. “That could be time, or it could be experience. There are places that I would run that I would just check out the scenery. Just have a plan and trust your training above all else.”

Once you have finished your marathon, there are other activities that need to be done to help your body recover.

“Do some good stretching,” he said. “You feel like you want to go sit down, but that’s when muscles tighten, so walk around, stretch and, most of all, hydrate yourself and have a good meal.

“You may not feel like eating right after you run, but give it an hour or so and you’ll be hungry. Hydration right after can help that, too.”

In the week after running a marathon, recovery is of the utmost importance.

“Give yourself a day of rest,” Espinoza says. “Then start jogging again.

“One other thing that I have found to be great for your muscles after a marathon is to get a massage. Sometimes there will be an area to get one after the race but, within a week of the marathon, I always made sure to get a massage done.”

The overall health benefits of marathon running can be a great tool for oneself, but can also be motivating for others.

“The healthy lifestyle of running can rub off on others,” he said. “It helps set a good example for others and can help motivate them into running.

“I know my daughters grew up seeing me run and they got into it. They started running themselves, and it become a lifestyle for them.”

Thinking about getting into running? Espinoza says do not be shy about it.

“The community is close knit, but anyone can join,” he said. “There are clubs that anyone can join, and the people are really helpful. They can help you train, help you stay motivated. They can help you get started, which is the biggest step.”