Here
are some general tips to follow during preparation for a marathon.
Although specifically geared toward marathon training, they can be
applied to any training program.
Let's
begin with proper hydration. Every running column and magazine on
earth has covered this topic a million times, and for good reason.
The correct amount of water intake allows your body to maintain the
right temperature, lubricates joints reducing wear and tear, and let's
your body efficiently turn fuel into energy. Drink plenty of water
and sports drinks before, during, and after your runs. Many people
neglect hydrating throughout the day. If you are doing a training
run after work, you should have a water bottle with you all day at
work. When taking water during a run, try doing it without breaking
your stride to simulate race day. Not everyone is a natural at this,
so practice frequently and it will be one less thing to worry about
when you're lacing up your shoes the morning of the big race.
Energy
Gels. You've seen your runner friends down these things like candy,
but what do they do? Carbohydrate energy gels replenish your blood
sugar levels almost immediately upon taking them. They provide little
benefit for your short runs or fast runs, but are essential for the
long runs. According to Clint Verran, Physical Therapist and 2:14
marathoner, "the human body can hold 20 miles worth of fuel...so
during any runs longer than 20 miles, you need to refuel with some
source of carbohydrate." 20 miles is a general estimate, but
it is a good idea to refuel with energy gels, sports drinks, or glucose
tablets during any run or workout lasting more than an hour. There's
many to choose from, so pick one that works for you. They all taste
different, have a different texture going down, and some are natural
flavors, while others are artificial flavors.
How
to prevent blistering. Blisters are a nagging problem that almost
all runners have dealt with at one time or another. Preventing them
is easy if you follow a few simple guidelines. Get properly fitted
with footwear. Having enough toe room is essential to anyone logging
the big mileage. Marathoners need to buy their shoes bigger than walkers
and joggers because your feet swell so much during long runs. Also
make sure you're not slipping or rubbing any where in the shoe while
you're trying them on in the store. Stop by a specialty shop and we
can show you all sorts of lacing tricks that snug the shoe in certain
places and relieve pressure on your foot in other places. Buy two
or three pair of the same shoe once you figure out the best shoe for
you, and rotate your running shoes to increase the life of their cushioning.
Make sure the pair you use on race day is broken in but only with
about 100 miles on them. Never use your shoes past 500 miles of wear.
Even
with properly fitting footwear it is possible to get a few blisters.
Try using a Coolmax sock instead of cotton, or even a double layer
sock that reduces friction on your foot. Coolmax socks are recommended
for all runners, but are a necessity for marathoners. Coolmax is a
synthetic fiber that wicks sweat away from your feet keeping them
dry. Cotton absorbs sweat and adds to friction and blistering. Another
way to prevent or treat blisters is with a sweat-proof skin lubricant.
Basically like petroleum jelly, but it won't sweat away.
Another
use for the skin lubricants is to reduce chafing. Chafing occurs in
different spots for all runners. Common chaffing zones are under the
arms, between the legs, and on your nipples. Bodyglide and
Blistershield are two good skin lubricants for all those
areas as well as your feet. You can use bandages for your nipples,
but bandages usually sweat away after about an hour of running. There
is a product called Nip Guards that is guaranteed to stay
on for your entire run.
The
right training program is essential to running a successful marathon.
A typical marathon training program consists of daily runs, long runs,
up tempo runs, and speed workouts. There are plenty of books, online
coaches, and running shops that have their own training programs.
It is important to choose the one that works for you. Pick a program
that fits into your schedule. Once you find the right program, adhere
to it religiously. Don't pick and choose pieces of the program to
follow. In the grand scheme of things, there is a reason for every
run, workout, and rest day.
Don't
neglect your daily runs. They serve a purpose just as your long runs
and workouts do. It may help to think of your training as a series
of weeks of running rather than a series of days of running. Every
daily run contributes to your weekly mileage.
If
you have any training, injury, or shoe questions that you feel would
make a good "Tip of the Week", email shoegeek@RunPA.com