Lisa Sabin’s - Running And Being

Almost anyone can run a marathon, with proper training.  It is the ultimate test for many.  26.2 miles will take you to your edge both mentally and physically. 

There is a vast difference between a first time marathoner and a veteran.  The first time marathoner may think they can run 26.2 miles, but they don’t know what it feels like.  They don’t know what to expect.  They haven’t put themselves to the test and passed the test.  The veteran runner knows how their body responds to training.  They know they can complete a marathon, because they’ve  already done it.

In a marathon anything can happen.  There are a number of details that come into play.  The following tips will help runners avoid some of the pitfalls that beginners make when training for their first endurance event.

1.  Get a medical check up.  Before starting an exercise program, it’s important to make sure that you are healthy.  Training for a marathon is very demanding.  Let your doctor know what your plans are and make sure you get the green light to proceed with your training.

2. Give yourself a year.  This is important if you are new to running.  If you’ve been running for a while, this isn’t necessary.  However, if you are starting from scratch, giving yourself the time to build a base will increase your chances for success and reduce your chances of injury.

3.  Find a good training plan.  There are training plans in our library.  Another option is to hire a coach or a trainer to help you.  Once you have your plan, pick your race and map out your training.

4.  Log your workouts.  Keeping a record of what you are doing, and how your body is responding to the training is important.  You will be able to look back and see what you’ve accomplished.  You’ll also be able to identify things you might do differently the next time. 

5.  Make yourself accountable.  Tell people about your goal.  Join training groups to keep you on track.  When you are meeting others for a run, then you are less likely to bail if the weather is bad.

6. Fuel Properly.  Nutrition is key and carbohydrates are necessary to fuel your workouts.  A diet that is high in complex carbohydrates, low in fat, with a moderate amount of protein is best.  If you aren’t getting enough carbohydrates, your performance will suffer.  60-70% carbs, 25-30% fat and 12-18% protein is recommended according to research from Tufts University.

7.  Hydrate.  Drinking 8 oz of water every 15 minutes is recommended.  When your workouts exceed an hour or more, it’s important to replace glycogen and electrolytes.  Sports drinks and gels work great.

8.  Cross-train. Running is a cardiovascular exercise. Running will improve your body’s ability to transport oxygen to the working muscles. Running will increase your VO2MAX, and improve your cardiovascular fitness. Your heart won’t have to work as hard as you become more fit.  Adding resistance training to your running program will decrease body fat. You will have less non-working weight to carry on your runs. Your muscles will feel fresher. Tensile strength (tendons and ligaments) will increase. Your connective tissues will become stronger, and take stress away from the joints and muscle attachment sites. Resistance training if done correctly through a full range of motion can actually increase flexibility. Resistance training can help to balance muscular strength, thus helping to avoid injuries. Developing a strong core makes any movement easier and more efficient. Working the core muscles of the abs, gluteals, low back and hip flexors will help to improve running economy.

Stretching can help avoid tight muscles and injuries.  The American College of Sports Medicine recommends at least 10 minutes of stretching 3-4 times per week or on days that you engage in strength training or aerobic activity.  Gently stretch the muscles statically, holding for 10-30 seconds.  Repeat each stretch 3-4 times.  Bouncing doesn’t increase flexibility and has a greater risk for injury.  Stretching cold muscles isn’t very effective.  It’s a good idea to warm up the muscles through aerobic activity before stretching.  Stretching after your work out is the best time to stretch.  Stretching helps prevent delayed on-set muscles soreness.  Stretching helps maintain normal flexibility.  Relaxed muscles are able to perform more efficiently.

9.  Listen to your body.  Pay attention to aches and pains that arise.  Some of these pains go away as your body adapts to training.  Others may be precursors to injury.  First aid includes: rest, ice, elevation and compression.  When pain persists or changes your gait it is a sign that something is wrong.  See a sports doctor. 

10.  Race.  A proper taper is crucial.  Reducing your training the last 2 to 3 weeks prior to your race and eating a high carbohydrate, low fat diet will have your muscles feeling fresh and full of fuel.  If you have to travel to your race, get there early.  Handle registration and plan what you will eat for your pre-race breakfast.  Bring a variety of clothes for different types of weather.  Get to the starting line early.  Find a spot in line that is appropriate for you, i.e. if you run 9 min pace, don’t line up with the 7 minute milers.  Avoid starting too fast.  Allow yourself to warm up for the first few miles.  Look around for people who are running your pace and run with them.  Make sure that you drink at the water stations, especially if it’s hot.  Energy will come and go.  Try to relax into your pace. You’ve worked so hard to get here.  Now it’s time to enjoy the experience.