Fukutomi Gazette: Preparing for a Marathon

On July 26 this year, I will take part in the San Francisco Marathon. The full marathon covers 42.195 kilometers, starting at 5:15 a.m., with a route that passes the famous Golden Gate Bridge and a time limit of six hours. To prepare for this race, I have been intensifying my training over the past period while paying special attention to my diet and physical condition.

I have been participating in marathons for twenty-six years and have completed more than one hundred races. My running journey has taken me to various countries and regions, including Northern Europe, Greece, Europe, Southeast Asia, Hong Kong, Japan, and Malaysia. In the United States, I frequently take part in races in Los Angeles, Long Beach, San Diego, San Francisco, and Las Vegas.

More than twenty years ago, marathons were not as popular as they are today. At that time, many people believed that only Olympic athletes or professional runners would complete the 42-kilometers distance. I remember that when I participated in the Beijing and Hong Kong marathons in the early years, there were only a few thousand full marathon runners.

Once, after finishing a marathon in Norway, I met the Hong Kong celebrity Chow Yun-fat while transferring flights in London. Seeing me dressed in running gear, he asked where I had come from. I replied that I had just returned from running a marathon in Norway. He then asked, “Are you on the national team?” This shows how uncommon it was for ordinary people to participate in overseas marathons at that time.

Today, marathons have become a global sport for everyone. Many major races require a lottery entry, and some popular events are extremely difficult to get into. In the early years, the registration fee for the San Francisco Marathon was only a few dozen US dollars. This year, the full marathon fee, including service charges, exceeds 458 US dollars, and all spots have already been filled. The race had about 5,000 participants in 2001, which increased to 27,500 by 2017. By 2025, the entire race weekend recorded over 33,000 registrations, reflecting the growing popularity of long-distance running.

When I was younger, I did not join any professional running clubs or undergo systematic training. I simply ran casually and did general exercise, usually finishing a full marathon in about four hours. As I have grown older, my physical abilities are no longer what they used to be, and now it may take me up to six hours to complete one.

For me, participating in marathons now is no longer about breaking personal records, but about completing the race safely. Without sufficient training, the last ten or more kilometers can be extremely difficult and even hard to endure. 

Therefore, over the past one or two months, I have taken every opportunity to run, gradually increasing my distance from a few kilometers to over ten kilometers. Recently, I have also been doing long training sessions of two to three hours on weekends to help my body adapt to prolonged exercise.

In terms of diet, I pay attention to consuming appropriate amounts of carbohydrates, protein, water, and electrolytes. A lack of carbohydrates can lead to energy depletion during long runs, while excessive intake may place additional strain on the body. Therefore, adjustments must be made according to the level of training.

Many of my friends only began running training in their forties or fifties. They focus on professionalism and often aim to break personal records. My perspective is different. At nearly seventy years old, being able to maintain good health, continue training, and complete marathons is already an achievement I am proud of.

Regular running and exercise help control body weight, blood pressure, blood sugar, and cholesterol, and also improve cardiovascular function and quality of life. However, exercise alone cannot guarantee complete prevention of conditions such as hypertension, diabetes, or heart disease. It must be combined with a balanced diet, sufficient sleep, and regular health check-ups.

Life is like a marathon. What matters most is not how fast you run, but understanding your own abilities, preparing well, and moving forward step by step with perseverance until you reach the finish line.