How do you train for something like this?

Everyone keeps asking me what my workout plan is for this dribbling marathon. Later on, I will break down each segment of the workouts and give examples and pictures, but for now, I will give a general overview. I could just try to run with a basketball and see what happens, but then I might hurt myself and/or not run very fast. I am looking for the optimal performance, so I took a more holistic approach to this marathon.

The workout plan was developed with my good friend, Chris Gaines (check out Chris’ website: www.performancegaines.com). The training is very similar to the training that one does for regular marathons, but there are a few twists. I still need to get my body in shape and used to running a long distance, however, the major difference in this endeavor is the upper body. Dribbling a 7-9 pound basketball for 26.2 miles exhausts your upper body. The energy expenditure when running with the ball doubles. Runners always talk about hitting “the wall” around mile 18-20 in a marathon. When dribbling a basketball, that “wall” hits A LOT sooner (around mile 13-14). Usually when your legs tire, your upper body keeps you going, but in this case, the upper body is exhausted as well. So, Chris and I based the training around high intensity training. Basically, I am getting very tired very quickly so that I feel like I am hitting “the wall” early in the workout, and then practicing pushing through it. This helps me develop more stamina, but more importantly, helps me gain the mental strength to push through, which will essentially help me finish the race.

The training program is also based around preventing injury. There is extensive stretching (both dynamic and static) and foam rolling pre and post-workouts. The running includes a long run, speed/interval work (track), tempo runs, and resistance band training. I also cross-train twice a week (biking and swimming). I also work on coordination and balance (trying to dribble a ball when you are exhausted at mile 23, even for an NBA player, can be challenging). Finally, I spend a lot of time with resistance training (a little weight lifting) to strengthen the core, upper body, and legs. Including stretching, workouts, cool downs, and stretching again, I tend to workout around two hours a day (at least).

This was just a short introduction to the workouts and preparation for this race. It is important to know that when I began this training, I was already running and working out frequently, and have been training for this for a good amount of time. I have also done many endurance races before, including marathons and triathlons, so this is not the first time I do something like this. I do not recommend someone who has never run before or has done very little endurance training to just jump out and try something like this in such little time. You can do it, but you are more prone to injury. Basically, my training involves getting the heart rate up very quickly, tons of stretching and foam rolling, and lots of ICE!

If you have any questions or comments about the training, let us know.