A: Members of Team NOVA received clearance from their personal health-care providers and had additional tests at Tufts to look at their fitness before training for the marathon. The tests included -
*            blood work (blood-pressure and cholesterol levels),
*            VO₂max tests, and
*            EKGs to monitor their cardiovascular fitness.

Volunteers frequently consulted their coaches, Don Megerle and Uta Pippig, for advice. The coaches helped teach the runners to safely increase their training mileage and worked with the runners to help them understand the difference between the usual aches and pains of training for a marathon and pain that could indicate a problem. If something seemed wrong, the coaches urged the runners to stop running and see a professional.

People training on their own should follow the same basic steps: consult a health-care provider before beginning a training program, look for a quality training program and follow it consistently, and learn to listen to your body's cues. If something doesn't feel right, don't be afraid to take a couple of days' rest and, if necessary, seek out professional advice.

A: Every time you take on a physical challenge, there are risks involved. The key is to minimize the risks by taking steps to be sure you are as prepared as possible for the physical stresses of the event.  Would-be marathoners should look at the recent Chicago Marathon as an important reminder to take those steps: Be sure you have completed an adequate amount of training before the race, develop a race-day hydration-and-nutrition plan, and most importantly, learn to listen to your body's warning signs. If something doesn't feel right, don't be afraid to stop running.

Like all the members of Team NOVA, check in with a health-care provider before taking on marathon training. This is particularly important for anyone with a personal or family history of heart disease. Unfortunately, even a thorough physical check-up cannot guarantee that a runner will stay healthy.  Keep in mind, however, that tragedies like the death in Chicago are rare.

A: Every person is built differently.  Some people can tolerate many marathons over a lifetime, while others get injured trying to train for their first one. In order to stay healthy in the long run, you should listen to your body's cues—if running starts to be painful, it may be time to cut back on your running mileage and begin to include other types of exercise in your regular routine.

A: Muscle fatigue may be a sign that your muscles need rest! Your marathon-training program should have easy days interspersed with hard days, and it should include one or two days of complete rest each week. (See The Training Calendar for an example.) Without scheduled rest, your muscles will become exhausted from constant intense training, and your running performance will suffer.

You can also consider incorporating resistance training into your exercise program. Building muscle strength in your legs will help keep your legs strong over the course of a long run. Try doing one to three sets of squats or lunges one or two days per week. Plan to have at least one easy day between a resistance-training workout and a hard-running workout, such as an interval workout or a long run.

It seems that Team NOVA did it using lots of know-how, team work, etc. Do you really think a not-so-fit person could carry out the experience on his or her own using the training these people used? Do you have any suggestions for motivation? I fear that someone needs support and resources to succeed. What would you say? Thank you! P.S. I do not have any running club or facilities around.
Anonymous

A: The motivation that the members of Team NOVA provided for one another was a huge part of their success. Finding a team of your own can help you to be successful, too. Running for a charity program's marathon team is a great way to find motivation. There are many different charity groups located throughout the country. In general, this is how they work: You agree to fund-raise for the charity of your choice and in exchange for your hard work, the charity provides you with expert marathon coaching. Most groups have team runs, led by these coaches, at least once a week. And, if you don't find a charity group in your area, many will provide a virtual team, which allows you to receive the same expert coaching online. For information about charity teams in your area, visit the following sites:

www.tuftsmarathonchallenge.com
www.marathonrookie.com/marathon-for-charity.html

A: It is generally not a good idea to try to lose weight before a big race as it will compromise your glycogen stores and overall nutritional well-being. Research shows that a good nutrition plan will give you more energy to train and can help improve your race performance. You should follow a diet with an adequate amount of calories that emphasizes whole grains, fresh fruits and vegetables, protein-rich foods, and healthy fats. It is also extremely important to refuel after every workout. You should have a snack that contains a combination of carbohydrates and protein (e.g., a peanut butter and honey sandwich or a yogurt) within 20 minutes of exercising. This will help you to restore your muscle's glycogen levels and keep you strong for your next workout.

A: Your lactate threshold is a good indicator of your potential for endurance exercise. It is the intensity during exercise when your body starts to produce lactate faster than it can clear it out; as a result, blood levels of lactate begin to rise, and your performance begins to decline. Increasing your fitness levels through consistent, progressive training, like the training program Team NOVA followed, is the best way to improve your lactate threshold.