How often do you get the opportunity to delve into the knowledge, experience and opinions of a local cardiologist and 35-year leader in Hawaii’s running world?

Now you can. Jack H. Scaff Jr., M.D., FACSM, just published his long-awaited book, “Your First Marathon — The Last Word in Long-Distance Running,” a guide to preparing for a marathon and a treatise on running’s links to fitness, health, life, even beer. Thanks to the author’s style, personality, wry sense of humor, knowledge and experience, the book is both practical and entertaining.

Question: What are Scaff”s credentials?

Answer: Scaff’s accomplishments and credentials are too numerous to list here. For some perspective, Scaff proposed and founded the Honolulu Marathon and co-founded the Honolulu Marathon Clinic, which he has directed for more than 35 years. He was the first person in Hawaii to become a Fellow of the American College of Sports Medicine, was inducted into the Hawaii Sports Hall of Fame and into the Honolulu Marathon Hall of Fame as the “Father of the Honolulu Marathon.” Earlier this year he was recognized by the Honpa Hongwanji Mission of Hawaii as a Living Treasure of Hawaii.

Q: What’s in the book?

A: The first 66 pages of the 290-page book provide a step-by-step guide for going from couch potato to marathon finisher in nine months. Though the book primarily targets the marathon neophyte, experienced runners will still find a great deal of invaluable information from this part of the book. The other 200-plus pages of the book cover just about everything related to distance running in Hawaii.

The history of events leading up to the first Honolulu Marathon and the Marathon Clinic are presented from the perspective of one who made the history. Scaff developed a cardiac rehabilitation program and trained the first American cardiac patients to complete the Honolulu Marathon. At that time this was considered one of the most significant developments in cardiology. Decades of medical knowledge and running experience fill out the book with everything from the ABCs of beer to how to age healthfully.

According to Scaff, the three most important tips for successful marathon training are:

1. Walk, jog or run for at least one hour at a time, three times a week.
2. Never walk or run so fast you can’t talk, and never so slow that you can sing.
3. Eat a balanced diet that includes up to 35 percent of calories from fat from a variety of foods (as also recommended by the Institute of Medicine).

The book’s training plan provides carefully paced week-by-week training goals along with pertinent tips ranging from running style to preventing and managing running injuries.

The book’s training plan is the same as that employed by the nine-month Honolulu Marathon Clinic.

Q: What if moral support is needed to move you toward your marathon goal?

A: The Honolulu Marathon Clinic starts in March of each year and finishes in December when the marathon occurs. Did we say free? Yes, Scaff and other clinic staff donate their time, experience and knowledge. The clinic meets at Kapiolani Park on Sunday mornings at 7:30 for a 10-minute talk followed by the day’s trek.

Q: Where can you get the book?

A: Order from www.yourfirstmarathon.net.