ORA Physical Therapist, Keeley Knobloch, takes readers along on her training for her first marathon, the Chicago Marathon. A lifelong runner and alumna of the St. Ambrose Cross Country Team and PT graduate, Keeley joins thousands of avid runners, from teens to seniors, who make this life-altering commitment. In each segment, Keeley will share her thoughts, goals, and tips for those interested in running or making that 26.2 on their bucket list.
Segment 1: It’s a Big Hairy Goal
I grew up in Moline, IL, and running Quad City streets and trails as a young teen along our mighty river has always brought me great joy. In all seasons of my life, I depend on getting outdoors to log some miles, knowing I return a better person than when I left.
I chose Chicago as my first marathon because, well, why not do a World Major as your first one!
I put running on the back burner while I achieved my physical therapy residency training. The balance of a 60-hour work week, commuting, and managing classwork meant I was squeezing in some miles at about 9 o’clock at night when I got home. There was a lot of personal growth and grit earned from those dark, lonely runs which I know will come into play during the finishing miles of Chicago.
I’ve spent 2024 running some shorter road races and having a lot of fun with it. I also run on the QC’s Running Wild Elite team. These fast ladies keep me accountable while also sharing tons of laughs during our training together.
This week I ran my longest run yet at 16 miles! It was a 5:30 a.m. wake-up call to meet my uncle who has been gracious enough to bike along and hand me fluids and gels along the way.
I’m absolutely not a morning person, but getting to run with this scenery makes the early Saturday mornings all worth it.
I took the early miles nice and relaxed, so I could hit some marathon pace miles in the middle and still have my legs under me by the end. I was pleasantly surprised how strong I felt at a big uphill finish!
Tips for Marathon Dreamers: How to Set Running Goals
Running a marathon is certainly attainable for almost any age. The New York Times reports that marathons continue to grow across all age groups, especially those over the age of 50.
How do you start?
A marathon is a commitment, and it’s all about starting slow, building distance over time, and ensuring your body is ready for the pavement pounding.
What are some physical factors runners should consider?
Before jumping to the marathon distance, you should be able to tackle some smaller distances including 5k’s, 10k’s and trial a half marathon. It’s a good idea to plan time before and after runs to add strength training to prepare your body to handle the loads of getting into running. Plan to also commit to recovery planning as well such as foam rolling, stretching, nutrition/hydration changes, and sleep schedule. You may need to start with only a few days running per week before working up to 5-7 days a week. You can use swimming and/or biking to cross train and fill the gaps to maintain aerobic fitness.
How should you break down the marathon journey as a goal?
To even start contemplating that 26.2-mile distance, I recommend you either have completed a half marathon or can at least run 13 miles in a training run. Most people who complete a marathon have a few years of experience running or in another sport.
If you are new to running, I highly recommend personally reaching out to friends and/or runners you know to develop a plan right for you. There is no “ideal” mileage or perfect path to marathoning. Because this sport is highly load dependent, you can injure yourself early on so it’s important to talk with someone who can build a mileage program that encompasses your day job, hobbies, lifestyle, etc. I’ll explore more on this in my next segment about how to pick a training plan.
For both new and experienced runners, also find some shorter road races you can incorporate into your training as a fun “checkpoint.”
Other factors to consider:
On route to a Firecracker Run 10k PR and 3rd place finish.
- Pick a fall or spring marathon: this is a personal preference as you will either be training during the hot summer months or cold winter months. Typically, runners begin their marathon training about 12 weeks out from their race date.
- Check race entry requirements: Know ahead of time if you must enter a lottery system, fundraise for charity, or have direct acceptance. For example, Boston marathoners can only qualify if you have met your age group qualifying time. The Quad City Marathon doesn’t require a certain qualifying time to enter.
Have multiple process-oriented goals to help you stay accountable week-to-week rather than setting one big-time goal. What I mean regarding week-to-week goals are the small “baby” steps leading to the bigger picture.
Examples of process goals include statement such as, “This week I will plan to get 8 hours of sleep 5 nights out of the week,” or “This week I will do at least 1 session of weightlifting in the gym for strength work,” or “I will plan to meet with a friend/group 2x weekly.”
Running a marathon is totally doable for those who respect the distance and finish the training it demands, but I am also learning that it’s worth it!
In Keeley’s next segment, she’ll show you how to develop a training program, prevent injury, and put your best foot forward.
Whether you enjoy jogging around the Quad Cities or aspire to compete in marathons like Keeley, the Running Program at ORA Physical Therapy has been designed to help runners manage injuries and prevent future ones. Our program breaks down appropriate techniques, improves a runner’s skill set, and provides education on injury and sport.
If you have a new or chronic running injury or simply looking to reach a higher level of running potential, schedule an appointment with a running specialist today at 309-767-0866 or visit qcora.com/physical-therapy.
