As the 2010 Beijing Marathon closes in fast and runners are at their marks, Tiffany Tan learns how not to get cold feet

Why anybody would wake up at dawn on a gray and chilly autumn Sunday to run 20 kilometers outdoors is a mystery to non-runners. Well, this has been Zheng Xuemei's routine for 11 years - and she is joined by dozens of others in her amateur running club. This is part of the group's training for the annual Beijing Marathon, where participants have to conquer 42.195 kilometers in no more than five hours. On "ordinary" Sundays, the club members run only 10 km.

Marathon running is a way of life, it seems. Fifty-one-year-old Zheng, who cheerfully says that she has been retired for seven years, runs 10 km in her neighboring Chaoyang Park every day. Two months before a marathon, she puts in a day of 20 to 30 km a week, usually at the Olympic Forest Park.

Zheng began running daily in 1989 to improve her overall fitness since she was always getting sick.

"A week later I felt much better," she said. "I had a lot of energy at work so I haven't stopped."

The 2000 Beijing Marathon was Zheng's first marathon. She has since participated in races across the Chinese mainland, in Hong Kong and in Seoul. Her best time is 3:17:37, set during the 2007 Beijing Marathon. The event record is 2:07:35, held by both a Japanese and an Ethiopian runner.

Xie Mengxi, a former professional marathoner and trainer of an amateur running club, recommends running 10 km four times a week, 20 km twice a week and resting one day, six months before the race happens.

"Sticking to the training program is the most important part of preparing," said Xie, 25, adding that mountain climbing and skipping rope are also helpful.

But two weeks before the race, it is imperative to reduce running intensity and distance, she said.

"Allow your stamina to be fully restored before you join a marathon," Xie added.

Professor Li Laomin at Beijing Sport University, agrees with this advice.

"Runners should do less sport and maintain a stable health condition rather than churn out a lot of exercise in the week before the event," he said, adding that eating food with more vitamins and less fat can make a difference too.

In reality, not many can run six days a week - even if they are preparing for a marathon.

Wei Gongming, 34, manages to run only three to four times a week because of his reporting job on a trade publication. He does about 12 km each time on a gym treadmill since there aren't any suitable running spaces in his neighborhood.

"This is not considered much by runners' standards," he said. On weekends he strives to go to the Olympic Park to do 20 km.

But Wei's point of pride is that he has never walked during his past three marathons.

"People usually want to give up and many start walking but in my mind, it doesn't matter if I'm slow as long as I don't walk even one step - besides stopping to drink water," he said.

His best time is 4:16, clocked at the Taiyuan International Marathon in September.

For Wei, the experience of completing the event has driven him to try again.

"The happiness you feel is hard to describe," he said. "It is total satisfaction; simple and clean."

So, with four days to go before the Beijing Marathon, some participants may have relaxed their pace a bit and others might have decided to take a weeklong break, but for Zheng Xuemei, tomorrow, Friday and Saturday will still mean waking up with the sun and greeting it with a long run.

Yang Wanli contributed to this story.

Q+A | Wang Dawei

As vice-president of the China Athletic Commission, Wang Dawei gives some tips to METRO's Yang Wanli on how to conquer the marathon.

What should we take to the competition?

A pair of running shoes that have been used before and thick cotton socks. A light disposable raincoat is necessary and a small bottle of oil will help reduce friction.

What food should runners avoid before the race?

Fried and sweet food, as well as meat, is not suggested for breakfast. Also, don't eat too much of anything before the event.

Should runners exercise before the marathon?

Strenuous exercise is not a good choice because it eats up energy you will need, so just take a 30-minute walk to warm up without taking any clothes off.

Are there any other tips for success?

Drink water whenever you feel you need it, because long-distance running uses up a lot. By the way, water is provided on the course for free.

The last thing to remember is that it is not a shame to give up. Forcing yourself to finish is dangerous and this should be a fun event.