Tips for Running Marathons
Completing a 26.2 mile race can be one of the most exhilarating times of your life. Or it can be one of the most humbling and painful experiences you can live through. However, as our Coach says, if you are mentally, physically and emotionally prepared, it would turn out to be one of the greatest experiences. Further, if you have associated a great cause like that of underprivileged children’s education with it, the joys of the experience automatically grow ten times.
In order to ensure that you are prepared for the marathon experience, here are few things to remember before you train for a marathon:
Build a Base: The first thing to evaluate is your current physical condition. Many experts believe that a solid mileage base of 20-25 miles per week and a long run of approximately 6 miles is a must before you consider training for a marathon.
In case, you are not running that much, this does not mean that you cannot build a base. It is challenging not impossible.
Use the Right Equipment: As you move into your training and the weekly mileage and long runs increase, you need to decide up front what running equipment is right for you.
First, think about your shoes. Which type of shoes work best for you? Are your current pair comfortable? What is the mileage on the pair you are wearing? Will they make it through both the training and the marathon?
Socks are another area to consider. Which type work best for you (i.e. thin, thick, two layers, etc.)? A good pair of socks is crucial for your feet during a marathon.
Next, consider your running apparel. Chafing is a major concern especially during long runs and the marathon. Also consider how much and what type of clothing you need to be comfortable but not overheated (i.e. tights, long-sleeves, hat, gloves, etc.)
Beyond apparel, consider those items you might need to put on your body to reduce pain and inflammation during the marathon (analgesic creams for pain and vaseline/bodylube for chafing).
Incorporate Cross Training: An athlete can both rest and work out at the same time by cross-training? Cross-training gives you a break from the pounding of running while still receiving aerobic benefits. Great cross-training activities include cycling, swimming, cross-country skiing, strength training, and even some stretching.
Eat Right: Eating a proper diet is crucial for marathon training. Complex carbohydrates should make up at least 65% of your normal dietary intake during most of your training. In the final few days before the marathon, increase the amount of complex carbohydrates you are consuming. This is called Carboloading. It works by adding additional glycogen to your body which is the fuel your muscles will burn while running. Additionally, glycogen means more running miles without "hitting the wall".
There is more to the training tips and I have not covered all of them. However, following these would be good to start with. If you have any more questions please fell free to send me a note at tarun.bhalla@gmail.com
Some of these views are not entirely mine; I have used several web-resources and listened to Chuck’s training sessions to come up with this article.
posted by Tarun at 8:10 PM
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