Hello Healthy, Happier Bear Readers! My name is Ada and I blog over at Out to Munch!
Last November I completed my second New York City Marathon. As a busy college student the thought of marathon training seemed equally as daunting as memorizing the chemical reactions of alkenes.
Luckily, running ultimately provided both a nice respite from the academic rigors of school and great stress relief. I’m also convinced that post-run endorphins constitute a better study aid than Red Bull.
Some helpful tips along the marathon journey included:
1) Cross Train
This might seem surprising, but I rarely ran while training for NYC. A competitive swimmer since middle school, I found that swimming six mornings per week provided the aerobic base and endurance necessary for a marathon. I highly recommend joining a local masters swim team to keep your workouts structured and regular [insert joke about Activia].
2) Make Long Runs Fun!
Instead of considering long runs a chore, incorporate them into fun activities. Enlist a friend to accompany you for some of the miles. Explore an unfamiliar urban area. The options are endless! Last year my friend and I ran the 23 miles from the Morningside Heights to Coney Island and treated ourselves with a post-run ferris wheel ride.
3) Devise a Mental Routine
People often overlook the mental aspect of athletic endeavors. Developing a mental routine to assuage any pre-race anxiety and pump yourself up can be crucial to good race performance. My pre-race routine consists of isolating myself and zoning out to “Lose Yourself” by Eminem. I also find smiling during any rough patches of the marathon helpful.
Ok, so maybe my mental routine went out the window during Tough Mudder. I would reveal my exact thoughts during this particular picture, but there would be far too many inappropriate expletives . . .
4) Fuel Well
In my first marathon, I underestimated the importance of proper fueling. Second time around I ensured sufficient caloric intake and adequate hydration.
The Night Before:
To avoid mid-race gastrointestinal upset, I recommend avoiding fiber and increasing carbohydrates and protein. Discover your ideal pre-race dinner and stick with it. I tend to consume pasta, chicken, and a huge slice of cake before every race.
Mid-Race:
The best advice I received was TAKE FUEL BEFORE YOU THINK YOU NEED IT. By the time you feel lethargic or hungry, it’s most likely too late. During NYC I initiated gel consumption at mile 12 and spaced out 3 additional gels at four-mile intervals. Taking these Gus kept me energized and prevented a mid-race bonk.
Also practice alternating between Gatorade and water during training runs to ascertain your ideal hydration method.
DON’T EAT THIS WHILE RUNNING
Ultimately I finished the NYC Marathon with a time of 3:26.06 and survived relatively unscathed (excluding the unattractive inner-thigh chafing). Now that I graduated from college two weeks ago and started working for a busy emergency department, we shall see how NYC Marathon 2012 goes! If you would like more advice from an amateur runner and some NYC restaurant reviews check out my site at http://outtomunchnyc.com! Thank you for reading and thank you to Ashley!
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