Training tips for Half and Full Marathons~ (or any challenging endurance race) Blog written by: Loretta D’Ambrosio

There is so much that goes into training for a half or full marathon! So much time and effort goes into completing the miles on your training schedule, getting new shoes, eating healthy, drinking water, and so much more! When faced with a daunting challenge like a marathon (especially when it is your first) it can be just as challenging figuring out the do’s and don’ts, as it is completing the actual race. Everything you do leading up to the race is so important, but so is what you do during and after!

I conducted a lot of research preparing for my first marathon. I also got some great tips from seasoned athletic friends of mine. I have tried to compile some of the do’s and don’ts I found most helpful! At the end is a list of website links I pulled some of this information from for your continued reference. I hope this helps you or at least gives you a starting point to help you in future races. This list is not all-inclusive, but a starting point. Happy Running!

Before
the Race:

  1. Practice your long runs with the fluids and gels
    you plane to use on race day to make sure your stomach responds well. You
    should fuel your body the exact same way during your training as you would on
    race day.
  2. You should also experiment with what you eat for
    breakfast for your run longs so that you know exactly what you should eat on
    race day. Everyone is different, so you need to know what your body needs!
  3. Follow your training plan/calendar for mileage
    and keep your long runs slow! No need to create an injury due to overtraining.
  4. Make a mental note of the clothes you wear
    during your long runs and the temperature outside. Which shorts, pants, shirts
    you can run long in with the least amount of discomfort. Also how many layers
    you might need based on the temperature. Remember, your body will produce heat
    on it’s own so don’t overdress!
  5. Plan your outfit for race day, and possibly a
    “back-up” for changes in weather.
  6. Do not, I repeat Do Not, wear anything you have
    never worn before on race day. That applies to new shoes too, even if they are
    the same brand and model. You need several weeks to break in a pair of shoes
    before attempting to race in a long distance event.
  7. Pack your favorite running socks that you have
    trained in before. This also goes for compression socks, race day may not be
    the best day to ‘test’ out the full sock version if you are used to the sleeve
    (or vice versa).
  8. Start packing several days ahead so you don’t
    forget anything.
  9. Make sure to cut your toenails so you don’t have
    any sharp edges! Ouch!
  10. Drink plenty of water and sports drinks during
    your training and in the days leading up to the race. Your urine should be a
    pale yellow. If too clear or too bright you should adjust accordingly.
  11. Avoid high fiber, high fat and high dairy foods
    at least 3 days prior leading into the race and replace with easy carbs like
    breads, pastas, potatoes, and fruits. You should continue to eat the same
    amount of calories per day, just replacing calories that would come from fats
    and fibers to those from carbs.
  12. Begin your carb loading 3-4 days prior to the
    race. What you eat the night before will probably not help you too much during
    the race, rather it will contribute more to your post-race recovery by the time
    your body can process and break down the food. You want to make small
    consistent “deposits” of carbs into your muscles over several days which will
    allow your body to burn those carbs for energy during the race and it will also
    allow you to stay better hydrated since carbs help to retain fluids.

http://www.runnersworld.co.uk/nutrition/60-second-guide-carb-loading/3961.html

  1. Don’t risk forgetting something the morning of,
    you’ll have a lot on your mind (never mind your excitement)! Lay out your
    clothes and gear the night before. Pin your bib onto your shirt, pack your GU,
    etc. Set more than one alarm too!
  2. You probably won’t sleep much the night before!
    Being in a comfortable bed will help.
  3. Trust yourself! See it and believe it! You are
    ready!

 

During the Race:

  1. Drink about 16 oz of fluid the morning of about
    2-3 hours prior.
  2. Drink 3-6 oz every 15-20 minutes during the race.
    Ideal running temp is in mid-50’s, when hotter, increase fluid intake. Especially
    sports drinks.
  3. If you take gels (like GU) with a sports drink
    you risk putting too much sugar in your gastrointestinal tract at once, which
    can cause stomach cramps or diarrhea.
  4. Alternate drinking water and sports drinks at
    every other water stop. The sports drinks will help refuel your body with
    essential carbs and electrolytes your body has lost. Be careful of only
    drinking water without the use of sports drinks and/or gels. This could lead to
    hyponatremia (a disturbance in your salt level in your body) and could be
    deadly.
  5. For more information on hyponatremia: http://sportsmedicine.about.com/od/hydrationandfluid/a/Hyponatremia.htm
  6. You should consume about 200 calories every few
    miles during the race. This could come from sports drinks, gels, and foods like
    bananas or grapes.
  7. If using gels or gummies like GU, it is better
    to keep a constant schedule of consumption rather than wait until it is too
    late. Typically a GU is taken at mile 8 or so and maybe again at mile 20. You
    don’t wait to drink water/sports drinks, so why wait to replenish your muscles?
    If you wait until you feel thirsty or hungry, IT IS TOO LATE. Instead, try
    taking “sips” of gels every 2 miles or so. I find it easier to do this with the
    gummy version of gels. GU sells gummy balls called CHOMPS, but there are many
    different brands. Find the ones that you like best. You can easily grab a gummy
    or two and eat them as your run. Think of your muscles and body like a bank
    account. You have made many “deposits” of nutrition in the days leading up to
    the race, continue to make “deposits” during the race so that you never fall
    into the negative. Remember, your body is burning lots of carbs and losing much-needed
    electrolytes.
  8. If you have trained using music, then you might
    want to have your iPod with you on race day. Unless you have run your long runs
    without music and like it that way, you might wish you had your music if that
    is what you are used to.
  9. Use positive self-talk! You are ready! You can
    do this! If you believe it you will do it!

 

After the Race:

  1. Take the space blanket; your body will cool down
    quickly after the race, even in warmer climates. Your body is vulnerable and
    will go into shock if you are not careful.
  2. Get into dry warm clothes as soon as possible to
    help your body temperature return to normal
  3. Keep walking for about 15 minutes after the
    race. This will help to reduce lactic acid build up in your muscles. This will
    also help reduce cramping and blood build up in your lower extremities.
    Remember your heart is still pumping lots of blood to fuel your muscles and recover.
  4. Keep drinking fluids, If you haven’t urinated
    within 6 hours following the marathon, seek medical help, you may have had
    kidney shutdown. Eat some high carbohydrate snacks and salty snacks. Potassium
    sources such as bananas are good.
  5. Gentle massage and stretching only, nothing too
    strenuous for 24-48 hours. Your muscles are already stressed!
  6. Get a massage about 48 hours post race to help
    remove the lactic acid from your muscles. This can help reduce soreness faster.
  7. Eat or drink about 200 or 300 calories of
    carbohydrates and some protein within an hour of finishing the marathon. The
    carbs refuel your muscles with glycogen, and the protein will help repair your
    muscles. Eat a full meal as soon as you are able to continue the recovery
    process.
  8. It takes 2-3 weeks to recover after marathon. The
    guideline is 1 day per mile completed of no hard running: 26.2 miles = 26 days
  9. The training you do in the three weeks following
    a marathon should be a near mirror of what you did the last three weeks before:
    in other words, a reverse taper. Your eating after also should mirror your
    eating before, since a diet high in carbohydrates can help refuel your
    muscles as well as fuel them.
  10. No running for 48-72 hours post race, then only
    light easy running, depending on your fitness level and recovery process after
    the race.
  11. Examples of a reverse taper can be found here:

http://www.halhigdon.com/postmarathon/zeroweek0.html

  1. Don’t Be Alone: You may experience fainting,
    gray-outs, etc. after the marathon. You should not drive alone or be alone for
    the first 12 hours. You need a buddy after the marathon to monitor you for
    medical problems. Even if you are a medical professional yourself, you have no judgment
    after the marathon, you need somebody else to do that. Symptoms of stroke and heartbeat
    irregularities are especially serious. Disturbances in your body salt level
    during the marathon (hyponatremia) can trigger heartbeat problems and perhaps
    lead to sudden death. People can and do die alone in their hotel rooms after
    the marathon.
  2. No hot tub for you! A hot bath may further
    damage already lactic acid-soaked muscles. A lukewarm bath or shower is good.
    Use a whole box of Epsom Salts in a lukewarm bath for a body soak to help
    relieve pain and soreness. Ice is also helpful to reduce soreness and
    inflammation.
  3. Get plenty of sleep! Your body is tired and
    immune system compromised. Getting plenty of sleep before and after the race is
    important for full recovery and to reduce the likelihood of getting sick.
  4. Keep your eyes on recovery but also near future
    running goals to keep you motivated

 

http://walking.about.com/od/marathontraining/a/marathonwalk21.-LMf.htm

 

http://www.active.com/running/Articles/A_6step_Plan_to_Speedy_Marathon_Recovery.htm

 

http://www.runnersworld.com/article/0,7120,s6-238-244–8957-1-1X2-3,00.html

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