BodybuildingPro.com  Training Database Advanced Training Tips Marathon Running
Marathon Running
by Cathryn Majorossy
"The marathon is probably 5 percent physical and 95
percent psychological. If you think you can, you
can."
~Runner's World
The traditional origin of the marathon dates as far back as the
5th century B.C. It is told that a Greek herald named Phidippides
ran from Marathon, a small town about 26 miles from Athens, to
Athens in order to announce a Greek victory on the battlefield. He
died on the spot. Now that's commitment! The outcome of that first
"marathon," however, need not be discouraging to the rest of us
actual and potential marathoners.
Today, marathons are held all over the world--from Alabama to
China, Alaska to Chile. And no matter what the personal goal is,
whether it's to "finish" or to win the gold, whether running in the
pouring rain, in 100 degree heat or on a crisp autumn afternoon, it
is a 26.2 mile accomplishment for all. The mental as well as
physical challenges pay off in reaping the personal rewards of
accomplishment. Being a marathon "jogger" myself--I say that in
regards to the 4 hourish marathons I've run--I've mustered up a few
helpful hints for the upcoming fall
marathon season:
Start Slow Yes, I know
you are anxious. You have been training for this for at least a few
months . . . hopefully. You want to break out of the pack and strut
your stuff. Well, that's potentially going to lead to disaster. You
know your pace and you know how you feel after a long run. So
despite the adrenaline pumping through your ready-to-go body, start
slow and steady. 20 miles later you and your legs will be very
happy you did.
Hydrate...Hydrate...Hydrate! Get the
point? Many marathons now have "pit stops" every couple of miles.
Use them! Alternate a cup of water with a cup of a "replenishing"
drink every 2 miles to help maintain your energy.
Gear What are you
going to wear? to bring? Well a rule of thumb on the big day is
NOTHING NEW! Wear clothes you have done long runs in, including
sneakers, socks, shirts, jewelry...everything. The less and lighter
the better. Plan ahead by finding out if your race will provide you
with food stops, with Vaseline (to prevent chafing) and with music
along the way. The lightest load is the the shortest road!
Cheers! During my
first marathon the crowd was enormous! The cheers were incredible.
As I was running along I began to notice everyone was cheering
"Go-Monica...Go-Monica." It seemed as if everyone knew and was
cheering for this Monica girl who was running next to me. I
thought, " Wow" this girl has so many friends that have come to
cheer her on! A couple of miles later I thought no way, no one
knows that many people. I turned around and looked at her . . . she
had her name in black duct tape across the front and back of her
shirt. I began to notice a lot of people had done the same. Great
idea . . . keep that in mind for extra cheering support!
Know Thy Course Try
and find out as much as you can about the course while you are
training so you can prepare yourself. Are there hills? Pit
stops--with water? food? power drinks? Are there a lot of restrooms
along the way? What is the temperature likely to be like?
Show Up Early!! No
explanation needed!
The Days Before: Try
and do your last long run at least 2-3 weeks before the marathon.
Don't try to be a hero and run 20 miles the week before the
marathon. Save your heroism for race day. Rest up the night before
and don't eat anything new that may upset your digestion during the
long haul!
The Days After:
You've finished! Yeah! You're exhausted! Ahhhh! Though you may not
feel up to it, try to walk or go for a light jog the next day or
two to loosen up your sore muscles. Also, lightly stretch to help
with cramping.
Non-Marathoners If
you're not a runner, cheer for them! Nothing keeps marathoners more
motivated than a crowd of cheering people!
**Good Luck to those participating in upcoming marathons. Break a
Leg**
Take care,
webmaster@bodybuildingpro.com
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