Running a Marathon

Underground S&C Underground
1

I'm looking at running a marathon in June. I've always been a runner, but
never ran a distance of 26.2 miles before. The longest run I've been on
was 10 miles. I'm starting a 16 week training program next month for the
marathon, but I was looking for any first hand advice from others.

One of my biggest concerns is what should I do for recovery? Tips for
recovery right after the race and into a few days after a race. Any help is
appreciated. Thanks!

2

I ran a marathon this last year. It was my first "race" of any kind. I was never much of a runner.

My advice is to follow that program to prepare for the race and make sure you get your long runs in.

Also, during the race don't dump water on your head because your shoes usually get wet and that causes blisters. I never had a blister during training and made this mistake at the 13 mile mark during my race.

I didn't do anything special for recovery, I just made sure my diet was in check and tried to get decent sleep.

3

I never run a full marathon but a half marathon and all I can say be prepared for pain.:-)

It´s not so much the endurance but the pain in your joints afterwards. My hips, knees and feet were in bad pain for days.

Take care
Björn

4

www.runnersworld.com

Tons of training programs for any distance; 5k, 10K, half marathon, marathon, etc.

I'm a mid distance runner and will probably never run more than a half marathon. It's too hard on my body and it's just basically not for me. But good luck to you!

5

Gubbs,
I'm currently in training for a triathlon (sprint distance, buts its a
start). I've never been much of a runner. So for me the biggest part is
running and the pain associated with it.

I normally spend must of my workout days running or cycling (I'm
well prepared for any swim). You could easily find some training
trips/regimes in any marathon book at your local bookstore, its what
I did.

As for recovery, I do some protein, but for the joints I use a
Glucosamine/Chondrotin supplement.

Just like any training, have easy/recovery days and harder days. If you
dont already have one, I recommend a good HR monitor.

Good luck!

6

Last year I ran my first official road race. Despite a prior knee surgery and the fact that it had been years since I'd run consistently, in two months I worked up to running 10 miles.

There were several factors that I feel were critical:

  1. My nutrition was pretty clean. Not perfect, but very good.
  2. I was getting a reasonable amount of sleep.
  3. My workouts always included joint mobility exercises and stretching to prep the tissues (warmup) and to facilitate recovery (cooldown).
  4. Bodywork. I got a massage now and then, preferably within a day of a long run.
  5. Supplemental aerobic conditioning. Instead of overstressing my body with tons of running, I ran short distances 2x/wk focusing on good form, then long distance 1x/wk to improve good form over a duration. The rest of the time I practiced Prasara yoga, swung Clubbells, and did bodyweight exercises for strength endurance and aerobic work capacity. Probably 80% of my aerobic conditioning came from these non-running activities.
  6. Breathing and vibration drills to improve recovery while in motion, and to normalize afterward.

I am training some runners for the spring competition season now. Some have had running pain or wind endurance problems in the past, and we work on the root causes before emphasizing speed or distance. All of them should be ready for 10k or better distances by April and half marathons by June.

Jason Erickson
www.CSTMinnesota.com

7

I love tapping my nipples. In fact, I'm tapping them right now.:)

Great write-up, thanks for putting in the time on that.

Stampy

8

Thanks for all the advice and help! I really do appreciate this.

What about socks? I know cotton socks are a no no when it comes to
running. How about CoolMax socks? I heard those were good for wicking
moisture.

Also, they will have Ultima Replenisher along the race route for the
runners to drink. Is that stuff any good? I was thinking about getting
some and getting used to drinking it during my workouts to get used to
it.

9

smartwool adrenaline socks are amazing, imho. everyone has their favorites though.

10

Doing a half this weekend.

Did a 1/2 and a full in November 2007

You can get some good solid advice here --> 

http://rhadiandtraci.blogspot.com/2007/11/mission-complete.html

Seriously. Ifs funny but GREAT solid info for someone getting ready to run a marathon.

My Dad is doing the 1/2 with me this weekend. I'm going to walk with him.

I just walked 17 miles the night before last. I left the house at 11 and walked until 4:15am

YOU GOTTA READ THE BOOK ULTRAMARATHON MAN. It will inspire you like nothing else. I guarantee it.

 

11

Ultramarathon Man is one of the best books every written. I read it a few months ago. Definitely a must read.

12

17 mile walk from 11 to 4:15am??? You must be a night person!!! I will
check out the link you gave me as well. Thanks!

13

Get the right shoes, and make sure they're new when you start training. Don't buy them at WalMart go to a store that caters to Runners.

14

I just walked a 1/2 marathon with my pop, my wife and my cousin. I'm doing another one in February.

I'm doing a 1/2 every month this year and a full every month next year.

I pulled my groin and am doing physical therapy, so I will have the walk the next 2 or 3 (which is ABSOLUTELY BORING AND BRUTAL), but I gotta stay on track.

You gotta see the video of my pop doing his half marathon at http://www.rhadiandtraci.com

good luck on your training.

Remember REST is just as important as training.

And the mileage that you do over 13 miles is less for your legs and more for your mind.

If you need any help or advice just holla at me info@rhadi.com   I'm no marathon expert, but I did learn a whole heluva lot that I'd be more than willing to share.

Just simple stuff about nutrition, hydration, the use of a camelpak or not, the different type of electrolyte drinks, the advantages of thorlo socks and the thin ones, BODYGLIDE, etc.,. just let me know bro. and I'll help you any way that I can.

I'm loving this distance thing now. And I used to hate it.

I'm going to do a 50 miler next year. If I can't qualify for the race, I'm going to do it anyway on my own.