Top 10 Marathon Tips – Training

Many runners are in the midst of applying to Fall marathon lotteries, hoping that they will receive the golden ticket to run one of the larger races such as Marine Corps, New York or Chicago. Others are pushing the button to register for smaller, more manageable and easier to enter Fall marathons. Regardless of which marathon you have set your sights on or, if you’re still trying to make the decision, this post will help you know what to think about when training for your first marathon.

I have completed over 50 races in the past few years including four marathons (New York 2010, New York 2011, Philadelphia 2012, Hartford 2013) and will soon begin training for the Berlin Marathon. I find that each training cycle I learn something new about my body, running or the training itself.

 

Today’s post is dedicated to the training portion of running a marathon. Coming soon I will share tips for deciding whether you need a coach, marathon gear, preparation for the marathon, and the race day itself.

 As always, feel free to email me or leave questions in the comment section!

1. Strength training and foam rolling are almost as important as running itself. Strength training is a key component of distance running in order to ensure good running form, avoid injury, achieve higher speeds and mileage, and correcting imbalances. Foam rolling is basically like giving yourself a deep tissue massage on a nightly basis in the comfort of your own home.

2. Glide or petroleum jelly is your best friend. You eventually will chafe and this exposed skin will cause showers and running to make you wince in pain. Glide up so you don’t chafe up. I tend to use Glide anywhere clothing will rub such as feet, thighs, bra line, and underarms. Guys – don’t forget to use Glide around your nipples as there is nothing worse than finishing a run looking like you’ve been stabbed in each nipple. Bloody nipples are not sexy.

3. Do not let marathon training ruin your social or personal life. It won’t be enjoyable if you’re resenting it or regretting your decision. Who says long runs have to be on Saturday or Sunday if you enjoy spending late nights out with friends? Be agile with your training plan while also ensuring to respect it.

4. Before you start training, invest in good running shoes. The choice of style and brand is personal, based on your gait and needs but spending time at a full service running store where they can analyze your gait and recommend a specific model can help prevent injury in the long run. That being said, make sure you replace your model at least a month before the marathon so you’re not wearing new shoes, even the same model, on race day.

5. You don’t have to spend money or time searching for Gu, Shotblocks or other forms of popular running fuel. While these work very well for many people you can also opt to use actual food whether that be dates filled with peanut butter, baby food packets of applesauce or other fruit or granola bars. Whatever you choose, make sure that you use your long runs to experiment with different options so you know what works best.

6. Marathon weight gain is real. However, protein and water are your best friends for fighting off marathon weight gain from eating all the food due to “runger.”  Make sure to increase the protein in your diet as your mileage increases especially on the day of a long run and following. I have found that the easiest way to increase protein in a healthy way is by adding protein powder or high protein Greek yogurt to my breakfast routine, adding an extra portion of lean protein to lunch salads and building nuts into my afternoon snacks. Keep in mind that the high level of exercise and mileage can leave you dehydrated. Water consumption is more important than ever before especially as thirst can sometimes be confused as hunger.

7. Respect the training plan. There is a reason that many beginner training plans are 16-18 weeks in length. Gradually building mileage will help prevent injury.

8. You can’t just focus on the long runs. I’ve known far too many people to get injured due to skipping their shorter runs and then pushing through the weekend runs.

9. Sleep is important to help your body and muscles repair and keep illness away. While I know we can’t all enjoy eight or more hours of sleep per night even 15 minutes extra each night can add up during the course of a week. Make sure to make the most of your sleep hours by nurturing your legs with compression sleeves or socks as this can help with leg recovery, especially once you’re hitting peak mileage weeks.

10. Respect the rest days. My first two marathons I thought that rest day meant non-running days and instead of resting I spent time on the yoga mat or spin bike. This led to tired legs, exhaustion and overall burnout. Now I look forward and crave the rest day as a well earned reward for giving the week’s training 110%. 

Are you training for your first marathon or trying to decide? Feel free to leave any questions in the comments!