With the running boom of the past few years, local marathons are being held all over the country, allowing amateur runners to combine their travels with the challenge of running a marathon. However, beginners are often worried about what kind of preparations they should make and whether they will be able to complete the race. Furthermore, there are so many attractive races that it can be difficult to choose which one to participate in.
Introducing the charms of marathons and travel runs in [JAL Travel Run INTERVIEW]. This is the third installment of our interview with Risa Suzuki, a citizen runner who started running 10 minutes a day and achieved a sub-three time* in just a year and a half. We asked her about things to be careful of when attempting a full marathon for the first time and tips for completing the race. We will also introduce the popular Ibusuki Nanohana Marathon, which is an easy marathon for beginners.
*What is sub-three?
Sub-three means running the 42.195km full marathon in under three hours. It is a big goal for amateur runners.
Risa Suzuki
She never belonged to any sports clubs during her school days, but only started running after entering the workforce, achieving a sub-three time in just a year and a half. Her personal best is 2 hours 39 minutes 57 seconds, recorded at the 2016 Tokyo Marathon (7th place for a Japanese woman). Currently, she works as a pressure trainer while also competing in competitions around the country as a citizen runner. Her books include "What I Did to Run a Full Marathon in Under 3 Hours, Even Though I Couldn't Run for Even 10 Minutes a Day" and "How to Finish a Full Marathon Without Walking the End: The Easiest 42.195km Textbook" (both published by Kanzen).
After injuring his knee while mountain climbing, he began his running career as a form of rehabilitation in order to return to the sport.
OnTrip JAL Travel Run INTERVIEW Vol.3 "Ibusuki Nanohana Marathon x Risa Suzuki"
youtu.beOnTrip JAL Editorial Department (hereinafter referred to as JAL): Today, we would like to ask you about your experience, and ask for advice on what preparations people who want to challenge themselves to a full marathon should make in order to complete the race. First of all, please tell us what motivated you to start running in the first place.
Suzuki Risa (hereinafter Suzuki): I've always loved mountain climbing. I would go to the mountains almost every weekend to refresh myself and then go back to work on Monday. But one day, I injured my knee. I had unwittingly put a lot of strain on my knee, and because I didn't have much muscle strength, it started to give out.
After that, I was unable to climb mountains for a while, but I still wanted to climb, but I was afraid of getting injured again. After struggling with this conflict, I decided to start running as a form of rehabilitation, to make up for the lack of muscle strength that had caused me to get injured in the first place.
JAL: So you started running to get back into mountain climbing, and then you got hooked. Were you able to run faster right away?
Suzuki: No, no, it was terrible at first. To begin with, I couldn't run well, I couldn't lift my feet. In the first month, I often tripped over small steps and fell... But when I started running, I realized that it felt good and that it made it harder to gain weight. I love to eat, so I thought this was good, and I continued running. I kept falling over, so I was constantly covered in open wounds (laughs).
Gradually increase the time. It is important to continue at your own pace without forcing yourself.
JAL: What is the most important thing for someone who wants to start running?
Suzuki: First of all, instead of trying to run long distances all at once, you should gradually increase the time and distance. At first, I couldn't even run for 10 minutes, so I ran for 5 minutes and walked for 5 minutes every day. By gradually increasing the time I ran, rather than the distance, I was able to build up the strength to run without getting injured.
JAL: I see. If you get injured, your enthusiasm will drop and it will be difficult to resume. Avoiding injury is a very important point, especially for beginners in running.
Suzuki: Serious people often ask me things like, "How many minutes and kilometers should I run?" or "How many minutes per kilometer should I run?" But it's better not to impose a quota on yourself in the beginning. If you decide on a distance, you'll end up pushing yourself too hard, so decide on a time and pace to run that suits your physical condition. Try to keep doing that.
JAL: So running at your own pace helps you continue.
Suzuki: Yes. The most important thing is not to push yourself too hard. If you suddenly put strain on yourself before you have enough muscle strength, it can cause injury. As you run, your muscle strength will definitely increase, so even if you start by just walking for five minutes and running for five minutes, if you continue doing that and increase the distance, you will be able to run a marathon!
Another thing is to eat well and build a strong body. After all, a marathon is a test of physical strength, so you need to work on your body on a regular basis. Like Yuki Kawauchi, strong runners don't get injured and eat a lot. Of course, that's because of training, but I think it's also because of their daily diet.
I also love to eat, so I eat a lot, but I try to be mindful of nutritional balance and to make sure I eat three meals a day, breakfast, lunch, and dinner. If I don't have time in the morning, I'll just eat some jelly from a convenience store.
JAL: Is there anything you should be careful about when eating before a competition?
Suzuki: It's important not to be tired on the day of the race, as it is with training. To keep myself in good physical condition and lighten my body, I try not to eat fried foods, raw foods, or anything else that's hard to digest for about a week before the race. And the day before the race, I try to eat carbohydrates.
JAL: The meal eaten on the day of or the day before a match is often referred to as a "winning meal." Do you have a winning meal that you consider to be your favourite?
Suzuki: It's not exactly a winning meal, but I always eat rice cakes and raisins on the morning of a race. Rice cakes are filling and give me energy during a race when I'm losing a lot of energy. Personally, I like to eat them sprinkled with kinako. Raisins provide carbohydrates, iron, and minerals such as potassium and magnesium. The sugar is absorbed slowly, so I recommend them as they are effective for replenishing energy during a race.
Don't walk, even if it's slowly. Have a strong will to run to the end and aim to complete the race.
JAL: Is there anything else I should do to start running and to aim to complete a marathon?
Suzuki: As with regular practice shoes, I want you to pay attention to your shoes. When I first started running, I made a mistake in choosing the right shoe size and ended up hurting my feet. You can choose your clothing based on your preferences, such as the design, but it's important to actually try on your shoes. Each manufacturer has their own characteristics, such as high insteps or wider widths, so I recommend that you go to a specialty store and choose your shoes with the advice of the staff rather than buying them online. Another thing beginners should pay attention to is which competitions to participate in.
JAL: Are there any tournaments for beginners?
Suzuki: When choosing your first marathon, there are two things you should keep in mind.
One is the time of year. I can say this from my own experience, but if it's your first marathon, avoid running in the rainy season or in summer! I entered a June event without thinking much about it and tried my first full marathon, but it was so hot and difficult... I finished the race feeling dizzy. Summer marathons require stamina and experience, so it's best to run your first marathon in autumn or winter, when it's easier to run.
Another thing to consider is the course. For your first marathon, it is recommended to choose one with fewer ups and downs. Some people dislike monotonous courses once they get used to it, but in the beginning, it is best to choose a race with an easy course in order to aim to complete the course.
JAL: I think completing a marathon is probably a big goal for people who are running a marathon for the first time. Is there anything you need to prepare yourself for in order to complete the race?
Suzuki: Marathons are a sport where your efforts are likely to show in your results. This also leads to confidence. If you train properly and take part in the competition, you are more likely to achieve good results, but if you slack off on training, you won't get results. In that sense, the most important thing is to continue with your daily training and the preparations you need to make, such as eating well.
JAL: Is there anything I should be aware of during the race?
Suzuki: When it gets tough, you just end up walking. Of course, if your feet hurt, you shouldn't force yourself to run, but if you feel like you're about to give up, I hope you'll try not to walk and keep running with a strong will to finish the race. For example, in regional marathons, the aid stations often have local specialties available, so you can set that as your goal, or take a look at the scenery to change your mood. It's fine to run really slowly, but I hope you'll aim to run to the end.
JAL: I guess walking isn't a good idea after all...
Suzuki: It's not that I'm no good. I also finished my first full marathon, but I ended up walking a lot along the way. So I didn't feel like, "I finished it! Yay!" and I couldn't be happy from the bottom of my heart. I didn't have enough ability, but I also made a mistake in choosing the race, wasn't prepared well on the day, and made a lot of basic mistakes, which made me feel bad.
The best part of a full marathon is the sense of accomplishment you get when you finish the race. Your first marathon is a once in a lifetime memory, so I hope you can finish the race and experience the ultimate sense of accomplishment!
What kind of event is the Ibusuki Nanohana Marathon, Japan's most hospitable marathon?
Every year on the second Sunday of January, the Ibusuki Nanohana Marathon is held as a citizen marathon that runs through Ibusuki City, Kagoshima Prefecture, at the southern tip of Kyushu's Satsuma Peninsula. As the name of the event suggests, the course is attractive because it offers dazzling views of the surrounding area, including fields of yellow nanohana blooming as far as the eye can see, Mt. Kaimon, also known as the Satsuma Fuji, lakes, and coastlines. It is also popular because the course has relatively little elevation change and is rich in variety, with no two runners running the same path from start to finish, and more than 15,000 runners participate every year.
What's even better for runners running a full marathon for the first time is that the time limit is eight hours, which is longer than other races. And best of all, the hospitality of the approximately 2,000 local volunteers who cheer on the participants with all their might along the course will really cheer you on.
In addition, local products such as sweet potatoes, dried tea leaves, and pickled rape blossoms are available at the aid stations. Of course, it's fine to run stoically aiming to finish the race or get the best time, but since the time limit is relatively long at eight hours, one of the pleasures of running while enjoying the food served at each aid station is that it's one of the unique pleasures of regional marathons.
You can participate in any style you like, such as wearing a costume. The whole city gets excited about the event, and participants enjoy running and Ibusuki to the fullest. This sense of unity is what makes the event so great.
When you think of Ibusuki, this is it! After you finish your run, soothe your fatigue in a sand bath hot spring, which is rare even in the world.
Ibusuki has many tourist attractions, including Flower Park Kagoshima, the largest flower theme park in Japan, Lake Ikeda, the largest lake in Kyushu, and Ryugu Shrine, the birthplace of the Dragon Palace legend, but after running the marathon, you should definitely try the sand baths. Ibusuki is also known as a hot spring resort, with hot springs all over the city that use natural hot spring water, and the natural sand baths, rare even around the world, that use the abundant hot spring water that gushes out from the coast, are gaining in popularity.
You lie on your back on the sand in your yukata and have sand that is about 50℃ to 55℃ poured over you. After waiting for about 10 to 15 minutes, the sweat will start to wipe off your whole body.
Ibusuki's sand baths have been used for therapeutic purposes for over 300 years, but only recently have their effectiveness been medically proven. Sand baths warm the body from the inside, activate blood circulation, and expel waste products from the body. They also flush out inflammatory and pain-inducing substances, refreshing the body. Some reports say that the effect is three to four times greater than that of regular hot springs. It's the perfect way to soothe your tired body after a marathon.
Ibusuki City is surrounded by the sea and has some spectacular sunrise and sunset views that you would never be able to see in the city. Why not try the Ibusuki Nanohana Marathon as your first full marathon or as your first marathon to mark the New Year?
The contents published are accurate at the time of publication and are subject to change.
