Running a marathon is not a cake walk. It's tough, both mentally AND physically. Long runs once a week, proper nutrition, adequate sleep--ALL important when preparing for your first race. Here are some tips and pointers that I wanted to share with you to help get you ready for race day!
Give your self at least 3 months
As I mentioned before, a marathon is no walk in the park--especially if you aren't an experienced runner. For me, training for 3 months for my very first marathon was the perfect amount of time. I put in the work for 12 straight weeks and got the results I wanted and then some! If you fully commit yourself for 12 solid weeks and follow your plan to a 'T', I think you'll find you'll be extremely prepared. A great site that I personally use to find a training program is http://www.halhigdon.com/training/51135/Marathon-Training-Guide
Choose an inspirational quote
This may seem like a strange tip, but I have some logic behind it. I trained for my second marathon completely alone--something I do not recommend. But sometimes, for whatever reason, you may not have the option to train with a friend. I found that I needed SOMETHING...ANYTHING to push me through those long runs. So one day I got this brilliant idea to write this great quote that I stumbled upon online: "The
long run is what puts the tiger in the cat." Seems so silly! But let me tell you, repeating this quote to myself pushed me through a 20 miler that day. Running is a mental game, and sometimes you just have to do crazy things to strengthen your mentality. Every long run after that, I found a quote that spoke to me, wrote it on my hand, and said it out loud when my body wanted to give up.
Train with a buddy/team
As I mentioned before, I trained for my second marathon alone. Let me just stress right now, the importance of accountability, folks. Waking up at 6 AM for those long miles becomes extremely difficult when it's just you and the pavement, and the only one relying on you is...you. But when you have a buddy, you're both counting on each other to show up, push each other through those miles and get it done. It's also more fun with someone else. Running together gives you a chance to catch up and tell stories, or even get to know someone if you're training with a new friend. Great friendships are made through running and I can personally attest to this. I'm sure you could find teams or running clubs in your area that allow you to train together and make friends while doing so!
Pick a race in an area you are familiar with
Of the 2 marathons I have completed, I can honestly say both were complete opposites. I think a big part of this was due to location. My first marathon was the Columbus Marathon for Nationwide Children's Hospital in Columbus, Ohio--the city I've lived in for 4 years. The second was the Rite Aid Cleveland Marathon--a city I've only visited a handful of times. This truly made a difference. The Columbus course took me all over town--downtown past the bars I sometimes visit, all over the Ohio State University Campus (my college), around the football stadium and even past the street I lived on. The feeling of running through a place I had become so familiar with was so comforting and made the race fun for me. Yeah, that's right, I had FUN running 26.2 miles. I even saw familiar faces in the crowds of cheering fans and volunteers. Boy, did that light a fire under my butt! In Cleveland I didn't see a single person I knew (except for my mom and aunt at mile 24, but by then I was completely checked out.) I also was so foreign to the area that I didn't really know what to expect from one mile to the next--which could be exciting for some, but it just didn't do it for me. I like to know my surroundings.
Make a kick ass playlist
Never underestimate the power of a kick ass playlist. Think about it this way: you're exhausted, muscles are aching and you just passed mile 20. You still have 6.2 miles to go and there are probably gonna be a few hills along the way. All you wanna do is QUIT (that awful "Q" word.) But then, all of a sudden through the small ear buds of your headphones you hear that fast paced rhythm of your favorite song with a killer down beat. For those few minutes you actually forget about the pain as your feet become so in sync with the music. Seems crazy, but like I said: distance running is a mental sport. You gotta do whatever it is that works for you to get your mindset working right. When I heard "My Body" by Young the Giant at mile 23, my pace sped up about 30 seconds!
For that song it wasn't just the beat that got me moving, it was the lyrics, too! They were just screaming at me to keep going. Find songs that not only pump you up with the rhythm, but also motivate and inspire you with the words and meaning of the song.
Incorporate weights into your training
Weights, weights, weights: one of the most important aspects of running a strong race that I think is so often forgotten and neglected. A common problem I see with runners, myself included, is shin splints. This is often caused by muscle imbalances--usually when your calves are stronger than your anterior leg muscles (mores specifically, the tibialis anterior). Strengthening these muscles with weight training can both prevent and correct these injuries.
Not only can weight training prevent injury, but it can also IMPROVE your running. In a study published in 2008, an intervention was conducted in which a group of well-trained runners performed half-squats; 4 sets of 4 repetitions at maximum 3 times a week for 8 weeks. The study found that these runners improved their time to exhaustion at maximal aerobic speed by 23.1%! This basically means that the runners could go their hardest for a longer period of time.
Runners World has a great article on the topic: http://www.runnersworld.com/race-training/run-stronger-run-longer-how-strength-training-benefits-runners
I have been bugging my mom for ages to start weight training, so maybe after she reads this she'll finally succumb to all my peer pressure :P
Foam Roll
Deep beneath your skeletal muscle is a tissue called myofascial tissue. This, along with skeletal muscle, can become tight and bunched from countless miles. Use a foam roller to break up this tissue--AKA myofascial release.
Another common injury in runners is the IT band. It runs down the side of your hip and attaches underneath the outside of your knee. This is another scenario in which muscle imbalance is usually the problem. In this case, the quads are stronger than the glutes. Since the glutes are unable to support the load of--let's say a mostly downhill run--the IT band kicks in and pulls tighter across the knee causing pain along the outside of the knee. Another IT band injury could also be explained by heel-striking; striking the ground with your heel as your run as opposed to the ball of your foot. Here's a great article I referenced to regarding the IT Band and runners. Check out this link for great foam rolling exercises to break up that muscle tissue and release tension! I usually foam roll about twice a week to keep my legs feeling fresh.
Carb-up!
This is a common, sometimes joked about, routine that distance runners often experience: carbing up before race day! Lots of people carbo-load before a big event, but do you know why?
A study conducted in 2009 found that participants in the London Marathon who ate more carbs the day before the race ran faster than those who ate fewer carbs. The study also found that those who ate more carbs maintained their pace after mile 18 (the infamous "wall") whereas those who consumed fewer carbs slowed down. Eating high doses of carbohydrates the day before a race contributes to your body's glycogen stores--its most readily available energy source and what the body relies on when exercising for extended periods of time. Read more on Carbo-loading for marathoners.
Nothing new on race day
My final tip is one that is preached about quite a bit. Come race day you should have already ran in your race day apparel (top, bottoms, undewear, sports bra, hair ties, head bands, socks, hats, gloves, shoes, ALL OF THAT). Trust me, you do not want to be that person at mile 5 who is running in tights with a big whole in the crotch or a brand new pair of shoes that are giving you ankle blisters. Not. Fun. Chafing is also something to look out for, as well. Make sure your clothes don't rub you the wrong way before racing in them--and if chafing is inevitable for you like it is for many people, invest in a chafing stick. It will totally save your life. Also, do not EAT or DRINK anything new before or during your race. This includes what you have for breakfast, and any energy supplements like Chomps or Gu that you might use when you need a boost throughout the race. If you've never used any of these products or foods before your race, there's no telling how your body is going to react to them which can be extremely dangerous! So be smart and give new products a test run in the early stages of your training.
3:58:26!!
Mom and I post-race
Well, that concludes my Marathon Training post! It is important to understand, as readers, that I am not a doctor, nutritionist, dietician, etc. I am merely a college student writing from experience! If you are interested in training for a marathon, half marathon, or any type of race I would suggest you consult your doctor before doing so!
As always, feel free to comment :)
Train with a buddy/team
As I mentioned before, I trained for my second marathon alone. Let me just stress right now, the importance of accountability, folks. Waking up at 6 AM for those long miles becomes extremely difficult when it's just you and the pavement, and the only one relying on you is...you. But when you have a buddy, you're both counting on each other to show up, push each other through those miles and get it done. It's also more fun with someone else. Running together gives you a chance to catch up and tell stories, or even get to know someone if you're training with a new friend. Great friendships are made through running and I can personally attest to this. I'm sure you could find teams or running clubs in your area that allow you to train together and make friends while doing so!
Pick a race in an area you are familiar with
Of the 2 marathons I have completed, I can honestly say both were complete opposites. I think a big part of this was due to location. My first marathon was the Columbus Marathon for Nationwide Children's Hospital in Columbus, Ohio--the city I've lived in for 4 years. The second was the Rite Aid Cleveland Marathon--a city I've only visited a handful of times. This truly made a difference. The Columbus course took me all over town--downtown past the bars I sometimes visit, all over the Ohio State University Campus (my college), around the football stadium and even past the street I lived on. The feeling of running through a place I had become so familiar with was so comforting and made the race fun for me. Yeah, that's right, I had FUN running 26.2 miles. I even saw familiar faces in the crowds of cheering fans and volunteers. Boy, did that light a fire under my butt! In Cleveland I didn't see a single person I knew (except for my mom and aunt at mile 24, but by then I was completely checked out.) I also was so foreign to the area that I didn't really know what to expect from one mile to the next--which could be exciting for some, but it just didn't do it for me. I like to know my surroundings.
Make a kick ass playlist
Never underestimate the power of a kick ass playlist. Think about it this way: you're exhausted, muscles are aching and you just passed mile 20. You still have 6.2 miles to go and there are probably gonna be a few hills along the way. All you wanna do is QUIT (that awful "Q" word.) But then, all of a sudden through the small ear buds of your headphones you hear that fast paced rhythm of your favorite song with a killer down beat. For those few minutes you actually forget about the pain as your feet become so in sync with the music. Seems crazy, but like I said: distance running is a mental sport. You gotta do whatever it is that works for you to get your mindset working right. When I heard "My Body" by Young the Giant at mile 23, my pace sped up about 30 seconds!
For that song it wasn't just the beat that got me moving, it was the lyrics, too! They were just screaming at me to keep going. Find songs that not only pump you up with the rhythm, but also motivate and inspire you with the words and meaning of the song.
Incorporate weights into your training
Weights, weights, weights: one of the most important aspects of running a strong race that I think is so often forgotten and neglected. A common problem I see with runners, myself included, is shin splints. This is often caused by muscle imbalances--usually when your calves are stronger than your anterior leg muscles (mores specifically, the tibialis anterior). Strengthening these muscles with weight training can both prevent and correct these injuries.
Not only can weight training prevent injury, but it can also IMPROVE your running. In a study published in 2008, an intervention was conducted in which a group of well-trained runners performed half-squats; 4 sets of 4 repetitions at maximum 3 times a week for 8 weeks. The study found that these runners improved their time to exhaustion at maximal aerobic speed by 23.1%! This basically means that the runners could go their hardest for a longer period of time.
Runners World has a great article on the topic: http://www.runnersworld.com/race-training/run-stronger-run-longer-how-strength-training-benefits-runners
I have been bugging my mom for ages to start weight training, so maybe after she reads this she'll finally succumb to all my peer pressure :P
Foam Roll
Deep beneath your skeletal muscle is a tissue called myofascial tissue. This, along with skeletal muscle, can become tight and bunched from countless miles. Use a foam roller to break up this tissue--AKA myofascial release.
Another common injury in runners is the IT band. It runs down the side of your hip and attaches underneath the outside of your knee. This is another scenario in which muscle imbalance is usually the problem. In this case, the quads are stronger than the glutes. Since the glutes are unable to support the load of--let's say a mostly downhill run--the IT band kicks in and pulls tighter across the knee causing pain along the outside of the knee. Another IT band injury could also be explained by heel-striking; striking the ground with your heel as your run as opposed to the ball of your foot. Here's a great article I referenced to regarding the IT Band and runners. Check out this link for great foam rolling exercises to break up that muscle tissue and release tension! I usually foam roll about twice a week to keep my legs feeling fresh.
Carb-up!
This is a common, sometimes joked about, routine that distance runners often experience: carbing up before race day! Lots of people carbo-load before a big event, but do you know why?
A study conducted in 2009 found that participants in the London Marathon who ate more carbs the day before the race ran faster than those who ate fewer carbs. The study also found that those who ate more carbs maintained their pace after mile 18 (the infamous "wall") whereas those who consumed fewer carbs slowed down. Eating high doses of carbohydrates the day before a race contributes to your body's glycogen stores--its most readily available energy source and what the body relies on when exercising for extended periods of time. Read more on Carbo-loading for marathoners.
Nothing new on race day
My final tip is one that is preached about quite a bit. Come race day you should have already ran in your race day apparel (top, bottoms, undewear, sports bra, hair ties, head bands, socks, hats, gloves, shoes, ALL OF THAT). Trust me, you do not want to be that person at mile 5 who is running in tights with a big whole in the crotch or a brand new pair of shoes that are giving you ankle blisters. Not. Fun. Chafing is also something to look out for, as well. Make sure your clothes don't rub you the wrong way before racing in them--and if chafing is inevitable for you like it is for many people, invest in a chafing stick. It will totally save your life. Also, do not EAT or DRINK anything new before or during your race. This includes what you have for breakfast, and any energy supplements like Chomps or Gu that you might use when you need a boost throughout the race. If you've never used any of these products or foods before your race, there's no telling how your body is going to react to them which can be extremely dangerous! So be smart and give new products a test run in the early stages of your training.
Well, that concludes my Marathon Training post! It is important to understand, as readers, that I am not a doctor, nutritionist, dietician, etc. I am merely a college student writing from experience! If you are interested in training for a marathon, half marathon, or any type of race I would suggest you consult your doctor before doing so!
As always, feel free to comment :)
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