first-marathon

RUNNERSWORLD.COMCOPYRIGHTRODALEINC.2010-2011PhotographbyMeredithJenks1TRAININGGUIDErYOUAND26.2Thesixrulesofmarathontraining1BUILDSLOWLYThetrainingplangraduallybuildsweeklymileageandthedistanceofthelongruns.Thisslow-but-steadybuildupallowsyoutogetstrongerandgolonger,withoutgettinghurtorburnedout.Somedaysyou’llwanttoaddmoremiles,butit’sbesttosticktotheplan.2UPGRADEYOURSHOESWorn-outorill-fittingshoescanleadtoinjury,soit’sbesttoreplaceyoursnow.Gotoaspecialtyrunningshop,whereyoucangethelpfindingtheshoethatoffersthefitandsupportthatyourfeetneed.3GOLONGEachweek,you’lldoalongruntodeveloptheenduranceyou’llneedtocovertheracedistance.Ontheseruns,focusoncoveringthemileagefortheday,andforgetaboutpace.Takewalkbreakstostayenergizedthroughout.4PRACTICEEATINGONTHERUNYou’llneedtorefuelevery30to45minutesduringtherace,soonyourlongruns,experimentwithdifferentbrandsandflavorsofsportsdrinks,gels,andchewstofindoutwhichonesitsbestinyourstomach.Besuretotryoutthebrandandflavorthatwillbeofferedattherace.5LISTENTOYOURBODYAnysorenessatthebeginningoftherunthatfadesasyougoisprobablynothingtoworryabout.Butstopifyouhaveanypainthatpersistsorgetsworseduringarun,andcallthedoctor.Taketherestdaysontheschedule,andifyoufeelwornoutonarunday,moveittoanotherday.6EATWELLInordertorunyourbest,it’simportanttohaveabalanceddiet.Abouthalfyourdailycaloriesshouldcomefromcarbohydrates,likewholegrains,fruits,andvegetables.Aboutaquarterofyourcaloriesshouldcomefromleanprotein,likedairy,leanmeats,beans,andlegumes.Theremaindershouldcomefromheart-healthyfatslikeoliveoilandavocados.YourFirstMarathonTRAININGPLANSINSIDECongratulations!You’reonyourwaytoagoalthatveryfewpeoplecanaccom-plish:running26.2miles.Formanypeople,finishingamarathoncanbealife-transformingevent.Onthefollowingpagesyou’llfindtipsontraining,nutrition,motivation,andinjurypreventiontohelpyougettothestartinglinefeelingfit,fresh,andreadytorunyourbest.You’llalsofindafull16-weekmarathon-trainingplandevelopedjustforfirst-timers,plusafour-weekrecoveryplantohelpyoubouncebackstrongfromthemarathon.EverythingyouneedtoknowtogettothestartandfinishlinesfeelingfitandreadytorunyourbestRUNNERSWORLD.COMCOPYRIGHTRODALEINC.2010-20112TRAININGGUIDEWEEKMTWTFSSMILESPERWEEK1Rest4milesEZ4milesEZ4milesEZRest10milesLSD3milesEZ252Rest4milesEZ5milesEZ4milesEZRest12milesLSD3milesEZ283Rest3milesEZ5milesEZ3milesEZRest14milesLSD5milesEZ304Rest3milesEZ4milesEZ4milesEZRest10milesLSD3milesEZ245Rest3milesEZ6milesEZ4milesEZRest16milesLSD3milesEZ326Rest5milesEZ4milesEZ6milesEZRest18milesLSD3milesEZ367Rest5milesEZ7milesEZ5milesEZRest20milesLSD3milesEZ408Rest5milesEZ8milesEZ3milesEZRest13milesLSDorhalf-marathon3milesEZ329Rest7milesEZ4milesEZ7milesEZRest16milesLSD5milesEZ3910Rest5milesEZ3milesEZ9milesEZRest18milesLSD5milesEZ4011Rest4milesEZ7milesEZ5milesEZRest20milesLSD4milesEZ4012Rest7milesEZ7milesEZ6milesEZRest18milesLSD4milesEZ4213Rest7milesEZ3milesEZ7milesEZRest20milesLSD3milesEZ4014Rest8milesEZ6milesEZ8milesEZRest13milesLSD5milesEZ4015Rest5milesEZ7milesEZ5milesEZRest10milesLSD5milesEZ3216Rest6milesEZRest5milesEZRest1–3milesEZRACEDAY40.2Thisplanisdesignedforsomeonewhohasbeenrunningforatleastoneyear,hasrunatleastonehalf-marathonandbeenregularlyrunningabout20milesperweekforthelastthreemonths,orcanrunatleasteightmiles.First-timersshouldn’tthinkabouttime;justfocusongettingtotheracefitandinjury-free,andgettingtothefinishlineenjoy-ingrunningsomuchthatyouwanttodoanother.First-Timer’sMarathonThisplanwillhelpyoubuildmorestaminasoyoucanrunstronger—forlongerPICKYOURPACEFirst-timersshouldfocusonfinishingtherace,ratherthanaimingforaparticularfinishinggoal.Thatsaid,it’simportanttokeepyoureasydayseasythroughouttraining,sothatyouhavetheenergyandfitnesstogiveyouralltothequalityworkouts,likeYasso800sandlongruns.Inordertodothat,it’sagoodideatolearnthebestpaceforalloftherunsontheschedule.Ifyou’verunaracewithinthepastsixmonths,plugthattimeintoourtrainingcalculatoratrunnersworld.com/trainingcal-culator.Lookatthe“trainingpaces”tofindyourpaceforeachoftherunsontheschedule.Ifyouhaven’tracedrecently,doaone-miletimetrial.Here’show:Gotoa400-metertrackoranyone-milestretchofroad.Aftera10-minutewarmup,timeyourselfwhilerunningfourlaps(oronemile)asfastasyoucan.Noteyourtime,thencooldownwith10minutesofwalkingandjogging.Plugyourtimeintothetrainingcalculatoratrunnersworld.com/trainingcalculator.RESTIdeally,youshoulddonoexerciseatall.Butit’sokaytodoanonimpactactivitylikeyogaorswimming.Keepheartrateunder65percentofmax.EZRunatacomfortable,conversationalpace.Keeptheeffortat70percentofmaxheartrate.Youcancross-trainonabikeorellipticaltrainerinstead.LSDThisisalong,slowdistanceruntobuildendurance.Runataneasy,conversationalpace.Maintain70percentofmaxheartrate.Focusoncoveringthedistancefortheday.SCHEDULEKEYRUNNERSWORLD.COMCOPYRIGHTRODALEINC.2010-2011SamDiephuis/Corbis(top);PhotographbySophiePangrazzi(bottom)3TRAININGGUIDEFIVEWAYSTOTHRIVEONYOURLONGRUNSDoneright,theywillbuildupyourendurance—alongwithyourconfidenceDON’TTRYTOCRAMMILEAGEIfyoumissarun,orhavetocutoneshort,don’ttrytomakeupthemileagebydoublingupyournextrun.Afewmissedmilesaren’tgoingtomakeorbreakyourrace,andtryingtocraminmileagecouldgetyouhurt.It’sfarbettertoarriveatthestartinglinefeelingslightlyundertrained,butstrongandeager,ratherthantofeelwornandontheedgeofinjury.RECOVER,RECOVER,RECOVERYoudon’thavetotrainhardsevendaysaweek.Youhavetotrainsmartthreeorfourdaysaweek.Youmayfeelstrongenoughtorunonyourrestdays,oraddmilestoyoureasydays,butit’sbesttostickwiththemiles.Yourbodyneedstimetorecoversothatitcanrebuildtissuesandgetstronger.GETTHOSELONGRUNSDONETheLSDsyouseeonthetrainingplanarethefoundationofyourmarathonpreparation.Theyhelpyougetaccustomedtobeingonyourfeetforthree,four,orfivehoursatatimesoyoudon’tgetinjuredonraceday.Runningwithatrainingpartneratleastonceaweekhelpsalot,asitmakesthejourneyeas-ier,moreexciting,andmorefun.Butevenwithsup-portfromregulartrainingpartners,youstillneedtobeyourowntoughestboss.Thatmeanspostingyourtrainingschedulewhereyou’llseeitoften,andgener-allytreatingworkoutsasunbreakableappointments.RICEONAREGULARBASISWhenyou’vegotmuscleachesorjointpains,there’snothingbetterthanrest,ice,compression,andelevationforimmediatetreatment.Thesemeasurescanrelievepain,reduceswelling,andprotectdam-agedtissues,allofwhichspeedhealing.TheonlyproblemwithRICEisthattoomanyrunnersfocusonthe“I”whileignoringthe“RCE.”Icereducesin-flammation,buttoice-and-run,ice-and-run,withoutgivingthetissuesenoughtimetoheal,isalittlelikedietingeverydayuntil6p.m.andthenpiggingout.STAYFLEXIBLETheremaybedayswhenyousleepthroughyourmorningrun,ortherewillbedayswhenit’s90de-greesforyourlongrun.Don’thesitatetoshuffleyourrunsaround.Justdon’tdohardworkouts—likelongruns—backtoback.Train,Don’tStrainMarathontrainingshouldbetough,butitdoesn’thavetobetorture.You’lldojustfinebykeepingthefollowinginmind1REHEARSEYOURRACEHydratewellandeatplentyatlunchanddinnerthedaybefore.Planasafeandscenicroutewithwaterstops.Tryoutthegearandfuelyouhopetouseintherace.2CONNECTWITHOTHERSFindingatrainingpartneroragroup—particularlyforlongruns—willhelpthemilesrollbymucheasierthantheywouldgoingsolo.3FOCUSONDISTANCEDon’teventhinkaboutpace.YourlongrunisaboutgettingfrompointAtopointBinhoweverlongittakesyou.4TUNEINStudieshaveshownthatmusiccanloweryourperceivedexertion,orhowhardyoufeelyou’reworkingwhilerunning.5RECOVERRIGHTRefuelwithin30minutesafteryoufinish(withcarbohy-dratesandalittleprotein),andconsidera15-minuteicebathtoreducesoreness.RUNNERSWORLD.COMCOPYRIGHTRODALEINC.2010-2011PhotographsbySophiePangrazzi(top);AnnE.Cutting(bottom)4TRAININGGUIDEEATLIKEANATHLETEFiverulesforeverydayeatingwhenyou’reintraining1DON’TRUNONEMPTYHavea200-caloriesnackatleastanhourbeforeyourrunsoyoustayenergizedwhileyou’reontheroad.Headoutonanemptystomach,youwon’tbeabletogoasfarorasfast.2DEVELOPADRINKINGHABITStayhydrated.Eachday,aimtodrinkhalfyourweightinounces.Thatis,ifyouweigh120pounds,drink60ouncesaday.Ifyouweigh180pounds,drink90ouncesaday.3MAINTAINAHEALTHYBALANCECarbsarethebody’spreferredsourceoffuel,buttheproteinandfatarevitalaswell.Proteinhelpsrebuildmuscletissue,andunsaturatedfatshelpkeepthehearthealthyandpreventinjuries.Besuretogetallthreenutrientsateachmeal.4KEEPAFOODDIARYDothisforthreeconsecutivedaystogetasenseofyourcalorieandfatintake,overallfoodvariety,andwhetheryouaregettingallthenutrientsyouneed.Makeanyadjustmentsaccordingly.5CUTBACKONTHEJUNKThere’snothingworsethanstartingalongrunwhenyou’renursingahangoverorfeelingbloatedfromthatseventhchocolate-chipcookie.Followthe80-20rule:80percentofthetime,becarefultoeathealthfully;20percentofthetime,giveyourselfsomeleewaytoindulgealittle.WHATWHENSUGGESTIONSBeforetherunEAT350to550caloriesofhigh-carbohydrate,low-fiber,low-fatfoodsDRINKatleast8to16ounces90to120minutesbeforetherun(thebig-gerthemeal,themoretimeneededtodigest)1hourbeforetherunEnergybars,sportsdrinks,low-fibercerealandskimmilk,fruitandyogurt,figcookies,pretzels,bagelwithjamWater,sportsdrinkDuringtherunEATHave45to60gramsofcarbohy-drateseachhourDRINK3to6ouncesofwaterorsportsdrinkTakeinsomefuelevery20minutesEvery15to20min-utes.Aimfor16to20ouncesperhour(dependingonyoursweatrate)Energygels,bars,sportsdrinks,orchewsSportsdrinksAftertherunAimfora4:1ratioofcarbstoproteinEATahealthy,carbo-hydrate-andprotein-rich,low-fatmealwhenyouhavefullyrecoveredDRINK8to24ounces;moreifit’shotWithin15to30min-utesoffinishingWithin2hoursoffinishingyourhealthysnack.Ifyou’reeatingthemealrightaway,youcanskiptheabovesnackWithin60to90min-utesoffinishingLow-fatchocolatemilk,energybar,hamsandwich,pretzelsandpeanutbutter,fruitsmoothiewithalittleproteinWaterorsportsdrinkEnergytogothedistanceWhattoeatanddrinkbefore,during,andafterlongrunsWATCHTHEFIBERANDFATFiberisgoodforyourheart,andithelpskeepyourdigestivesystemrunningsmoothly,butontherun,itcangiveyoutrouble.Keepyourpre-runmealslowinfiberandfats,andhighincarbs.HOLDTHESWEETENERSCheckthelabelofyourenergybarforany-thingendingin“ol”—sorbitol,mannitol,andsoon,andavoidgelswithfructoseasthefirstsugarontheingredientlist.Thesecancausestomachproblems.Also,takegelswithwater,notsportsdrinks,soyoudon’toverloadyourGItract.WATCHTHETIMINGAllowthreehoursbetweenbigmealsandyourrun,andeatdinneratleasttwohoursbeforebed.Trytoemptyyoursystembeforearun.Coffeeandteacanhelpmovethingsalong,butlimityourintaketoonecup.CaffeinecantriggerGIcomplaintswhentakeninlargeamounts.RUNNER’SDIGESTDon’tletGIdistresssidelineyourtrainingoryourraceRUNNERSWORLD.COMCOPYRIGHTRODALEINC.2010-2011JupiterImages/GettyImages5TRAININGGUIDEINJURYWHEREITHURTSACTIONPLANAchillestendinitisSeverepainandswellingaboveyourheel,ordullpainaroundyourheelthatlingers.IfyourAchillestendonhurtsduringarun,stopandrestrightaway.Iceregularly.Strengthenyourcalves,andcross-trainwithpoolrunningortheellipticalmachine.Iliotibial-band(ITB)syndromePainonoutsideofthekneethatradiatesupanddownthelegwhenwalkingdownstairs,orpainonoutsideofkneethatstartsduringarun,thendisappears.Takearestdayortwoandbackoffyourmileageforaweektoavoidafull-blownflare-up.Ifyouignorethefirstsymptomsandkeepupyourusualmileageandinten-sity,itmaygetworse.Strengthenthehipabductorswithlateralsidesteps,sideleglifts,andone-leggedsquats.Swim,pool-run,oruseanellipticaltrainer.PlantarfasciitisAdullacheorbruisealongyourarchoronthebottomofyourheel,whichisusu-allyworsefirstthinginthemorning.Stoprunningforuptoaweekoruntilthere’snopain.Runningthroughitcandelayhealing.Cross-trainwithpoolrunningorswimming;cycleoruseanellipticalifyoucanwithoutpain.Rollyourfootonafrozenwaterbottletwiceadayfor15minutes.Whenreturningtotheroad,runonsoftersurfaces,suchashard-packedtrails.Runner’skneePainunderthekneecap,particularlydur-ingorafterlongruns,afterlongperiodsofsitting,orclimbingstairs.Runeveryotherdayandonlyasfarasyoucanwithoutpain.Avoidrunningdown-hill,whichcanworsenpain.Cyclingmayspeedyourrecoverybystrengtheningthequads.Seeadoctorifthepaindoesn’tgoawayasthedayprogresses.ShinsplintsPainonthesideorfrontoftheshinthatlessensasyouwarmup.Whenthefirsttwingesofpainstrike,backoffyourrunningtoacomfortablelevelforafewdaystoaweek,thenslowlyupyourmileagebynomorethan10percenteachweek.Bike,poolrun,andswiminstead.Icingyourshinstwiceadayfor15min-uteseachtime;gentlecalf,quadriceps,andhamstringstretching;andself-massageofthesoreareacanalsohelp.Ifthepainpersistsfortwoweeks,seeadoctoraboutapossiblestressfracture.TheGoldenRulesofInjuryPreventionFollowthesetime-testedprinciplestogettothestartinglinefeelinghealthyandstrongKnowyourlimitsACTIONPLANBetheTortoise,nottheHare.Increaseyourweeklyandmonthlyrunningto-talsgradually,asdictatedbytheplan.Butifthat’stooaggressiveforyou,youmayneedtoaddmoreslowly.Besuretoalternatebetweenhardandeasydays,andneverdoanyhardworkouts—likespeedworkorlongruns—backtoback.ShortenyourstrideACTIONPLANIfyou’vehadfrequentrunninginjuries,youmightwanttoexperimentrunningwithyournormalstride,justslightlyshorter—about10percent.Overstridinghasbeenlinkedtoinjuries.Thiswillhelpreducethelengthofyourstridesoyouhavemorefrequentturnover.Thenumberoffootstrikestrumpshavingalon-gerstridebecauseitreducesyourimpactload.Startwithashortdistance,likeaquartermile,whenmakingthischange.UsestrengthtrainingtobalanceyourbodyACTIONPLANYoudon’tneedtobuildbulgingmuscles.Butitisimportanttodevelopcore,hip,andlower-legstrengthsoyoucanrunasfluidlyandassymmetricallyaspossible.Thiscanhelppreventmanycommonrunninginjuries.Cross-trainforrecoveryACTIONPLANUsecross-trainingactivitiestosupplementyourrunning,improveyourmusclebalance,andstayhealthy.Swimming,cycling,ellipticaltraining,androwingwillburncaloriesandimproveyouraerobicfitnesswhilegivingyourbodyabreakfromthepoundingofrunning.THEUSUALSUSPECTSThefivemostcommonrunninginjuries—andhowtorehabthemRUNNERSWORLD.COMCOPYRIGHTRODALEINC.2010-2011IllustrationbyJesseLefkowitz6TRAININGGUIDEHowtoRaceYourBestBEFORETHERACESTAYWITHYOURROUTINEThedaysbeforetheracearen’tthetimetotrynewshoes,newfoodordrinks,newgear,oranythingelseyouhaven’tusedonseveraltrainingruns.Don’tdoanythingnew!BROWSE,DON’TSHOPAttheraceexpo,pickupyourracenumberandhaveaquicklookaround—exposcanbeverymotivating—butgiveyourselfatimelimitandsticktoit.It’sbesttostayoffyourfeetandrelaxbeforetherace.GRAZETHEDAYBEFOREDevouringagiganticbowlofpastathenightbeforetheracecouldupsetyourstomach.Tryeatingcarbsinsmallincrementsthroughoutthedaybeforetherace.Anddrinkplentyoffluids.RACEDAYDRESSFORSUCCESSDressfor20degreeswarmerthanitisoutside.Tostaywarmatthestart,bringalong-sleevetopthatyoucanthrowoffafterthefirstfewmiles.SETATLEASTTWOGOALSSetonegoalforyourperfectraceandabackupgoalincaseit’shot,windy,orit’sjustnotyourday.FIXITSOONERRATHERTHANLATERIfyourshoelaceisgettinguntiedoryoustarttochafeearlyintherace,takecareofitbeforeitbecomesreallypainfullaterintherace.LINEUPEARLYYoudon’twanttorushtothestartingline,sodon’twaitfor“lastcall”togetthere.Andfindyourproperstartingsection,basedonyourintendedpace.STARTSLOW,ANDSTAYEVENRunthefirsttwotothreemilesagood10to15Keepthefollowingstrategiesinmindbefore,during,andafteryourfirst26.2-milersecondsslowerthangoalpace,withtheideatofinishstrong.Don’ttryto“bank”timebygoingoutfasterthanyourgoalpace,oryoumayburnoutearly.Trytokeepanevenpacethroughouttherace,andsaveenergyforthelastfewmiles.BREAKITUPMentallysegmentyourraceintosmaller“pieces,”whichcanmakeitseemalotmoredoable.AFTERTHERACEKEEPMOVINGGetyourmedalandkeepwalkingforfiveto10minutestofendoffstiffnessandgraduallybringyourheartratebacktoitsrestingstate.REFUELRIGHTAWAYWithin30minutesoffinishing,refuelwithcarbohydratesandprotein.Ifyoucan’teatpostracebecauseofaqueasystomach,packarecoverydrinkinyourgearbag.GETWARMChangeoutoftheclothesyouranin,andgetintodryclothesassoonaspossible.Afteryoucrossthefinish,yourcoretemperaturedropsfast.THENEXTDAY,GETMOVINGAssoreasyoumightfeelthedayafter,dosomesortofnonimpactactivity,suchasswimming,walking,orworkingoutontheelliptical.You’llbouncebacksooner.BESTRACESFORFIRST-TIMERSFARGOMARATHONForperksofabig-cityracewithoutthebigfeeFLYINGPIGMARATHONForthefunthemeandthe100,000spectatorsINGNYCMARATHONToseeallfiveNYCboroughsMARINECORPSMARATHONToseethenation’scapitalNAPAVALLEYMARATHONTorunthroughthescenicCaliforniavineyardsOGDENMARATHONForgorgeousviewswithouttheepicclimbsPORTLANDMARATHONForidealrace-daytempsandthelaid-backPacificNorthwestvibeROCK‘N’ROLLARIZONAMARATHONFora26.2-mileparty(27livemusicstages!)STEAMTOWNMARATHONForalow-keyvibe,withlotsofdownhillsandhospitalityTHEWALTDISNEYWORLDMARATHONToenjoyafamilyvacationaftertheraceRUNNERSWORLD.COMCOPYRIGHTRODALEINC.2010-2011TimKiusalaas/Corbis(top);IllustrationbyMegHunt7TRAININGGUIDEWithcontributionsbyAdamBean,JenVanAllen,BobCooper,SarahLorgeButler,KristinBjornsen,ScottDouglas,KellyBastone,KellyPateDwyer,MichelleHamilton,ChristieAschwandenWEEKMTWTFSS1Cross-train:20minuteseasyRestRestorcross-train20–30minuteseasyRun/Walk20–30minuteseasyRestCross-trainorrun30minutesCross-trainorrun30–40minutes2RestRun30minuteseasyRun30minutesRestCross-train30minutesRun30–45minutesCross-trainorrun30minuteseasy3RestRun30–45minutesRun30–45minutesRestMarathonPaceRunRunorcross-train20–30minutesLongrun45–60minutes4RestRun30–45minutesRun30–45minutesRun30–45minutesRestorcross-trainRun60–90minutesRun30minutesEXPECTITWhenyougofromfourmonthsoftrainingtobeingwithoutaplanorbiggoal,therewillbeavoid,andyoumayfeelasenseofloss.Simplyexpectingthisandknowingthatit’snormalisasolidfirststepingettingthroughit.MAKESOMEDIFFERENTPLANSAvoidfillingthespacewithmorerunningevents.Thiscanleadtoovertraining,injury,andburnout.Instead,planavacationoranotheractivitytheweekortwoafteryourracetogiveyourselfsomethingtolookforwardto.MAKETHEMOSTOFYOURDOWNTIMEFillinsomeofyournewfreetimewithactivitiesyouhaven’tbeenabletoenjoywhiletrainingforthemarathon.Getoutonyourbike,rentakayak,orplaysometennis.SETNEWGOALSIfyoustruggledtoputintrainingforyourmarathon,youmightwanttotargetashorterdistance.Ifpreracejittersthrewyouoff,raceafew5-Kstocalmthosebutterflies.BEATTHOSEPOSTMARATHONBLUESFinishingyourfirstmarathoncanleadtoabigletdown.HerearesomestrategiesthatwillhelpRecoveryPlanHere’showtorecuperatefromyourfirstmarathon,andbouncebackstrong