Tips for Marathoners
Running & FitNews Oct, 2001
As you ponder all those thousands of runners participating in this season's multitude of marathons you may be wondering whether you're ready to take on the "big one." If so, do it wisely. The route is littered with the fallen who were unprepared, over-trained, injured, or just mentally beaten. Here is the wisdom you need to make your training successful.
* Commit yourself. Run your first marathon for the right reasons. You must want to run the marathon for yourself, not for anyone else.
* Loosen up. Following a recipe is fine, but everyone is different. Adapt your training to your ability and time. Don't stick rigidly to anyone's training schedule.
* Seek support. Look for others of similar ability to run with. Join a class or a running club. Long runs go more smoothly if you don't go alone.
* Get smart. Marathoning is a mental discipline as much as a physical one. Read books. Attend clinics. Get advice from experienced runners and coaches.
* Don't overtrain. Twenty miles is plenty for your longest training distance. Save the sacred territory of 20 to 26.2 miles for the race.
* Practice hard. Success requires hard work.
* Train thoroughly. Shortcuts don't work. You can't cram for a marathon.
* Pre-train. Your first job is to build an adequate base. A proper base will help prevent injury.
* Try it out. Test drive anything you might encounter on race day--shoes, socks, sunglasses, sports drinks or gels, pre-race meals, different weather conditions, terrain--absolutely everything you can anticipate. You don't need any unanticipated surprises on race day.
* Drink up. Learn how to drink on the run, and how to stop running to drink more. Depending on your pace, you may want to practice eating on the run as well.
* Watch your weight. Seek an ideal weight for your height and build. You don't want to carry extra pounds, but you also don't want to lose too much weight or risk dehydration.
* Crosstrain. Incorporating other aerobic exercise such as cycling or swimming can help you recover on non-running days and lessen your chance of injury.
* Slow down. Beginners should avoid speedwork. Concentrate on finishing your first marathon, not finishing it fast.
* Get an attitude. Learn to love the running life and great health. Focus on your goal.
(Adapted from Marathon: The Ultimate Training Guide, by Hal Higdon, 1999, Rodale/St. Martin's Press, $15.95, 230 pp.)
COPYRIGHT 2001 American Running & Fitness Association
COPYRIGHT 2003 Gale Group
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