by Laura DiMarino
You have to put in a great effort to get to the start
You don't need luck, just your feet and your heart.
Take it slow at the start and run with ease
If you don't, your legs might buckle and seize.
Remember to drink every mile or two,
And at mile 18, eat your Gu!
Think as you race. Be consistent and maintain pace.
When things get tough near the end,
Find strength in your training and support from your friends.
Monday, August 07, 2006
Sunday, August 06, 2006
FOOD RECOMMENDATIONS FOR MARATHONS
CARBOHYDRATE FOR OPTIMAL PERFORMANCE
A high carbohydrate diet permits the body to accumulate enough glycogen for optimal training and performance. If carbohydrate stores are adequate, the protein you eat can be utilized for muscle building and tissue repair. Otherwise your proteins are used for energy and this is not an efficient form of energy. Marathon training will deplete your glycogen stores, causing fatigue and exhaustion. The optimal pre-exercise/pre-race diet should fill your muscles with glycogen. It should be high in carbohydrate, moderate in protein, and low in fat and fiber. To achieve maximal glycogen loading, begin 1 week before competition.
First 3 days: Low-carbohydrate diet to deplete muscle glycogen.
Next 3 days: High-carbohydrate diet with little or no activity. This yields muscle glycogen loading with glycogen and water to prepare for the 7th day event.
Goals of a pre-exercise/pre-race meal:
1. Promote additional glycogen synthesis.
2. Supply the body with glucose for use during exercise.
3. Minimize fatigue during exercise.
Most endurance activities and competition occurs early in the morning after an overnight fast. Liver glycogen levels are lowered as liver furnishes glucose to the body during the sleeping hours. The pre-exercise meal assists in replenishing liver glycogen and stocks the body with additional carbohydrate. This helps prevent or delay fatigue during exercise.
THE PRE-EXERCISE MEAL:
1. Should be eaten 1-2 hours before.
2. Small, easily digestible.
3. Familiar.
4. High in carbohydrate.
5. Does not produce gastrointestinal distress.
6. Moderate in protein, low in fat.
7. If nerves prevent intake of solids, fruit juices, sports drinks, or glycogen replacement products.
8. Should be determined while training, not the day of the event.
Examples: bagels, whole wheat bread, crackers, jelly, all juices, brown/white rice, English muffins, cereal, pasta, sports drinks, apples, bananas, oranges, raisins. Make sure to try your planned pre-race meal before a long training run to see how your body handles it.
DURING THE EVENT:
A high carbohydrate diet permits the body to accumulate enough glycogen for optimal training and performance. If carbohydrate stores are adequate, the protein you eat can be utilized for muscle building and tissue repair. Otherwise your proteins are used for energy and this is not an efficient form of energy. Marathon training will deplete your glycogen stores, causing fatigue and exhaustion. The optimal pre-exercise/pre-race diet should fill your muscles with glycogen. It should be high in carbohydrate, moderate in protein, and low in fat and fiber. To achieve maximal glycogen loading, begin 1 week before competition.
First 3 days: Low-carbohydrate diet to deplete muscle glycogen.
Next 3 days: High-carbohydrate diet with little or no activity. This yields muscle glycogen loading with glycogen and water to prepare for the 7th day event.
Goals of a pre-exercise/pre-race meal:
1. Promote additional glycogen synthesis.
2. Supply the body with glucose for use during exercise.
3. Minimize fatigue during exercise.
Most endurance activities and competition occurs early in the morning after an overnight fast. Liver glycogen levels are lowered as liver furnishes glucose to the body during the sleeping hours. The pre-exercise meal assists in replenishing liver glycogen and stocks the body with additional carbohydrate. This helps prevent or delay fatigue during exercise.
THE PRE-EXERCISE MEAL:
1. Should be eaten 1-2 hours before.
2. Small, easily digestible.
3. Familiar.
4. High in carbohydrate.
5. Does not produce gastrointestinal distress.
6. Moderate in protein, low in fat.
7. If nerves prevent intake of solids, fruit juices, sports drinks, or glycogen replacement products.
8. Should be determined while training, not the day of the event.
Examples: bagels, whole wheat bread, crackers, jelly, all juices, brown/white rice, English muffins, cereal, pasta, sports drinks, apples, bananas, oranges, raisins. Make sure to try your planned pre-race meal before a long training run to see how your body handles it.
DURING THE EVENT:
Begin early in an event to guarantee available carbohydrate later in the race. Take your first GU 15 minutes before the event with 8 oz. of water.
Drink 4-8 oz. of a carbohydrate drink every 15-20 minutes.
GU packs or a similar product should be used at least every 6 miles, perhaps more often if needed. Some runners prefer GU every 4 miles. Make sure to try the product several times during long runs to make sure the product is right for you.
These packs may be pinned to the elastic band in the front of your running shorts, or kept in a pocket in your shorts/pants. GU pack holders are also sold in running specialty shops. From On The Right Track by Gary and Ellen Bloome
Saturday, August 05, 2006
Stretch Regularly
Lack of stretching or improper stretching can lead to running injuries. Stretching is an important complementary aspect of any running program. We know that running creates stress on certain muscle groups. Soon after you stop running, muscles that have been stressed begin to tighten. The best way to avoid stiffness and eventual soreness from stressed, tightening muscles is to stretch or find another activity like yoga or pilates that will achieve the same result. Holding each stretch for more than 30 seconds at a comfortable tension is key to good stretching. You should not feel pain while stretching. Do this at least twice a week and you will be on your way to running injury free!!!
The 10-Percent Rule
The 10-Percent Rule states that you should never increase your weekly mileage by more than 10 percent over the previous week. By following this rule, you will ensure that the increase in your mileage is consistent and gradual. For example, jumping straight from 7 miles to 11 miles is a mistake. Do 8 or 9 miles instead.
Friday, August 04, 2006
Hydration and Electrolytes
Seeing that the human body is made up of around 60% water, it is essential that you keep your body well hydrated during your training and the marathon itself.
As you exercise, your body heats up just as the engine in a car heats up during a journey. To stop overheating, water is drawn for blood plasma and secreted from pores in the skin, as sweat, to cool the body down. However, as the water content of blood decreases, it changes from a free flowing watery substance into a thicker more “treacle” like substance. This makes it harder for blood to flow through the arteries and veins quickly enough to supply the muscles with the right nutrients to sustain the same level of exercise.
To meet the demands, the heart is forced to pump faster, resulting in an increase in heart rate. This ultimately leads to feelings of fatigue and premature exhaustion. Just a 1% decrease in hydration, will cause around a 5% decrease in performance. A water loss of just 12% of a person’s body weight can lead to death.
To hydrate the body effectively during exercise, it is important that you take on more than just water. An “isotonic” sports drink will not only contain 7-10% glucose, but minerals such as sodium and potassium, known as electrolytes.
When we sweat, as you can tell by the taste, we lose salts from the body. This loss over a short run is not generally a problem as the body has hormonal regulators to balance the salts in our cells to keep them normal. However, during longer runs salt loss from the body can lead to a potentially life threatening condition known as “hyponatremia.”
Hyponatremia occurs when sodium levels drop too low leading to symptoms of confusion,
weakness, disorientation, even seizures. Luckily, cases of hyponatremia are rare, but they do happen in marathons. There is no need to go overboard on salt consumption in the lead up to the race, as we all consume too much salt in our diets anyway, but it is certainly not a good idea to completely avoid salty foods.
During training runs, make sure your fluid replacement drink contains both sodium and glucose. If possible, try to plant drinks on your planned route, such as by a tree, so that you don’t have to carry heavy bottles with you.
During the marathon, Gatorade sport drinks are provided at 5 different points. To keep your glucose and salt levels up, make sure you take a drink at these designated points.
Once again, it is important that you practice drinking the sports drinks during your training. This is not only to get used to drinking on the run, but also to make sure your system is not intolerant to the drinks. Avoid drinking them all in one go: sip regularly and, if possible, wash the drink down with water too. By Graeme Hilditch
As you exercise, your body heats up just as the engine in a car heats up during a journey. To stop overheating, water is drawn for blood plasma and secreted from pores in the skin, as sweat, to cool the body down. However, as the water content of blood decreases, it changes from a free flowing watery substance into a thicker more “treacle” like substance. This makes it harder for blood to flow through the arteries and veins quickly enough to supply the muscles with the right nutrients to sustain the same level of exercise.
To meet the demands, the heart is forced to pump faster, resulting in an increase in heart rate. This ultimately leads to feelings of fatigue and premature exhaustion. Just a 1% decrease in hydration, will cause around a 5% decrease in performance. A water loss of just 12% of a person’s body weight can lead to death.
To hydrate the body effectively during exercise, it is important that you take on more than just water. An “isotonic” sports drink will not only contain 7-10% glucose, but minerals such as sodium and potassium, known as electrolytes.
When we sweat, as you can tell by the taste, we lose salts from the body. This loss over a short run is not generally a problem as the body has hormonal regulators to balance the salts in our cells to keep them normal. However, during longer runs salt loss from the body can lead to a potentially life threatening condition known as “hyponatremia.”
Hyponatremia occurs when sodium levels drop too low leading to symptoms of confusion,
weakness, disorientation, even seizures. Luckily, cases of hyponatremia are rare, but they do happen in marathons. There is no need to go overboard on salt consumption in the lead up to the race, as we all consume too much salt in our diets anyway, but it is certainly not a good idea to completely avoid salty foods.
During training runs, make sure your fluid replacement drink contains both sodium and glucose. If possible, try to plant drinks on your planned route, such as by a tree, so that you don’t have to carry heavy bottles with you.
During the marathon, Gatorade sport drinks are provided at 5 different points. To keep your glucose and salt levels up, make sure you take a drink at these designated points.
Once again, it is important that you practice drinking the sports drinks during your training. This is not only to get used to drinking on the run, but also to make sure your system is not intolerant to the drinks. Avoid drinking them all in one go: sip regularly and, if possible, wash the drink down with water too. By Graeme Hilditch
Thursday, August 03, 2006
THE REASON
I want to run my next marathon to beat a certain time. Why do you want to run a marathon? Everyone has different reasons, and trust me, if you are going to finish the marathon, particularly if it is your first marathon, then you will need a reason. You will need some sort of motivation to keep you going through all those hard days of training. Particularly the cold rainy days. So just in case you don’t have a reason yet…here are a few that might “fit”.
1. I think my first motivation for running a marathon was to prove to myself I could accomplish something. A marathon is something a lot of people can’t or won’t do. The main reason people don’t do it: IT’S NOT EASY! You have to dedicate literally months of your life to this goal. You have to change the way you eat, change your daily schedule, and even change the way you think. Oh, and just in case you were wondering, it is going to take some money to successfully cross the finish line.
But remember this, when you cross the finish line it will all be worth it. All those long days of training, all of the ice you went through to take care of those shin splints, all of those days of running in the sweltering heat, all of those blisters, all of those early morning runs before work/school, and all of the blood, sweat, and tears will all be worth it. I promise. The reason why it will be worth it is because you can now join the ranks of people who have run for 26.2 miles straight. Did you hear that? ...26.2 miles STRAIGHT! And just so you know, when you are standing in a crowd…you will be one of the few that can say that you have done this! (Unless of course you are standing at the starting line of the Boston Marathon.) You will be able to tell your friends and family that you ran a marathon…It wasn’t easy…but you DID IT!
2. Another reason kind of takes after the “Happiness is a journey, not a destination” approach; which is to get in shape or lose some weight. You will accomplish this goal while you train for the marathon. Think about it…it’s basically impossible to run every day for 3, 6, 9, or even 12 months and not lose some weight. It doesn’t matter how skinny you are right now.
So if you want to lose that freshman 15, or that spare tire you just got since you started that new job where you sit in a cubicle all day and stare at a computer, then training for and running a marathon is a great thing to do.
When we do something for 30 days it becomes a habit. What if you want to get in shape and stay that way? Training for a marathon will develop that habit of working out, and even after the marathon is over, you will feel weird if you don’t go out and run for a day because you will be so used to running. So if losing weight and getting is shape is your reason…. it’s a good one.
Those are a couple of reasons to run a marathon. If you don’t have one right now, just pick one of mine…it will help you stay motivated throughout your training.
I am curious to know why other people are running marathons. Leave a post and let me know “YOUR REASON” for running a marathon.
Happy Running.
The Marathon Professor
1. I think my first motivation for running a marathon was to prove to myself I could accomplish something. A marathon is something a lot of people can’t or won’t do. The main reason people don’t do it: IT’S NOT EASY! You have to dedicate literally months of your life to this goal. You have to change the way you eat, change your daily schedule, and even change the way you think. Oh, and just in case you were wondering, it is going to take some money to successfully cross the finish line.
But remember this, when you cross the finish line it will all be worth it. All those long days of training, all of the ice you went through to take care of those shin splints, all of those days of running in the sweltering heat, all of those blisters, all of those early morning runs before work/school, and all of the blood, sweat, and tears will all be worth it. I promise. The reason why it will be worth it is because you can now join the ranks of people who have run for 26.2 miles straight. Did you hear that? ...26.2 miles STRAIGHT! And just so you know, when you are standing in a crowd…you will be one of the few that can say that you have done this! (Unless of course you are standing at the starting line of the Boston Marathon.) You will be able to tell your friends and family that you ran a marathon…It wasn’t easy…but you DID IT!
2. Another reason kind of takes after the “Happiness is a journey, not a destination” approach; which is to get in shape or lose some weight. You will accomplish this goal while you train for the marathon. Think about it…it’s basically impossible to run every day for 3, 6, 9, or even 12 months and not lose some weight. It doesn’t matter how skinny you are right now.
So if you want to lose that freshman 15, or that spare tire you just got since you started that new job where you sit in a cubicle all day and stare at a computer, then training for and running a marathon is a great thing to do.
When we do something for 30 days it becomes a habit. What if you want to get in shape and stay that way? Training for a marathon will develop that habit of working out, and even after the marathon is over, you will feel weird if you don’t go out and run for a day because you will be so used to running. So if losing weight and getting is shape is your reason…. it’s a good one.
Those are a couple of reasons to run a marathon. If you don’t have one right now, just pick one of mine…it will help you stay motivated throughout your training.
I am curious to know why other people are running marathons. Leave a post and let me know “YOUR REASON” for running a marathon.
Happy Running.
The Marathon Professor
Breathing and Running...Do YOU know what to do?
Here are my lessons on breathing:
***Just breathing through nose can cause hyperventilation, so breathing through both nose and mouth is better.
***Mouth should be open slightly and jaw completely rested. This is also called as "dead fish" position because that's what it looks like.
***Belly breathing is better than chest breathing since you are breathing in more Oxygen and exhaling more Carbon dioxide. I need to practice this.
***Don't try to achieve 2/2 or 2/1 or 3/1. Do what feels right, is comfortable to you, and go with the rhythm of your body.
To read the full article just click on the link above...
***Just breathing through nose can cause hyperventilation, so breathing through both nose and mouth is better.
***Mouth should be open slightly and jaw completely rested. This is also called as "dead fish" position because that's what it looks like.
***Belly breathing is better than chest breathing since you are breathing in more Oxygen and exhaling more Carbon dioxide. I need to practice this.
***Don't try to achieve 2/2 or 2/1 or 3/1. Do what feels right, is comfortable to you, and go with the rhythm of your body.
To read the full article just click on the link above...
Sunday, July 30, 2006
WARM UP TO WORK OUT
Suppose you were told that you only
had to add an extra five to 10 minutes to
each of your workouts in order to prevent
injury and lessen fatigue. Would you do it?
Most people would say yes. Then they
might be surprised to learn that they
already know about those few minutes
called a warm-up. If done correctly, a preexercise
warm-up can have a multitude
of beneficial effects on a person’s workout
and, consequently, their overall health.
WHAT HAPPENS IN YOUR BODY?
When you begin to exercise, your cardiorespiratory
and neuromuscular systems
and metabolic energy pathways are
stimulated. Muscles contract and, to meet
their increasing demands for oxygen, your
heart rate, blood flow, cardiac output and
breathing rate increase. Blood moves faster
through your arteries and veins, and is
gradually routed to working muscles.
Your blood temperature rises and oxygen is
released more quickly, raising the temperature
of the muscles. This allows the muscles
to use glucose and fatty acids to burn
calories and create energy for the exercise.
All of these processes prepare
the body for higher-intensity action.
SPECIFICALLY …
A gradual warm-up:
-leads to efficient calorie burning by
increasing your core body temperature
-produces faster, more forceful muscle
contractions
-increases your metabolic rate so oxygen
is delivered to the working muscles
more quickly
-prevents injuries by improving the elasticity
of your muscles
- gives you better muscle control by
speeding up your neural message
pathways to the muscles
- allows you to work out comfortably
longer because all your energy systems
are able to adjust to exercise,
preventing the buildup of lactic acid
in the blood
- improves joint range of motion
-psychologically prepares you for higher
intensities by increasing your arousal
and focus on exercise
WHERE TO BEGIN
Your warm-up should consist of two
phases: 1) progressive aerobic activity that
utilizes the muscles you will be using
during your workout, and 2) flexibility
exercises. Choosing which warm-up
activity to use is as easy as slowing down
what you will be doing during your workout.
For example, if you will be running,
warm up with a slow jog, or if you will be
cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up
has yet to be established, but a basic
guideline is to work at a level that produces
a small amount of perspiration,
but doesn’t leave you feeling fatigued. The
duration of the warm-up activity will
depend on the intensity of your workout
as well as your own fitness level.
After the aerobic warm-up activity you
should incorporate flexibility/stretching
exercises. Stretching muscles after warming
them up with low-intensity aerobic activity
will produce a better stretch since the rise
in muscle temperature and circulation increases
muscle elasticity, making them
more pliable. Be sure to choose flexibility
exercises that stretch the primary muscles
you will be using during your workout.
MAKE THE TIME
In order to fully reap the benefits of
the time you are spending exercising,
you must warm up. Taking those extra
few minutes to adjust to increased
activity will ensure a better performance
from your body and, in turn, will make
your workout more ef- ficient, productive
and, best of all, enjoyable.
If you are interested in information on other health and fitness topics, contact: American Council on Exercise, 4851 Paramount Drive,
San Diego, CA 92123, 800-825-3636; or, go online at http://www.acefitness.org and access the complete list of ACE Fit Facts
had to add an extra five to 10 minutes to
each of your workouts in order to prevent
injury and lessen fatigue. Would you do it?
Most people would say yes. Then they
might be surprised to learn that they
already know about those few minutes
called a warm-up. If done correctly, a preexercise
warm-up can have a multitude
of beneficial effects on a person’s workout
and, consequently, their overall health.
WHAT HAPPENS IN YOUR BODY?
When you begin to exercise, your cardiorespiratory
and neuromuscular systems
and metabolic energy pathways are
stimulated. Muscles contract and, to meet
their increasing demands for oxygen, your
heart rate, blood flow, cardiac output and
breathing rate increase. Blood moves faster
through your arteries and veins, and is
gradually routed to working muscles.
Your blood temperature rises and oxygen is
released more quickly, raising the temperature
of the muscles. This allows the muscles
to use glucose and fatty acids to burn
calories and create energy for the exercise.
All of these processes prepare
the body for higher-intensity action.
SPECIFICALLY …
A gradual warm-up:
-leads to efficient calorie burning by
increasing your core body temperature
-produces faster, more forceful muscle
contractions
-increases your metabolic rate so oxygen
is delivered to the working muscles
more quickly
-prevents injuries by improving the elasticity
of your muscles
- gives you better muscle control by
speeding up your neural message
pathways to the muscles
- allows you to work out comfortably
longer because all your energy systems
are able to adjust to exercise,
preventing the buildup of lactic acid
in the blood
- improves joint range of motion
-psychologically prepares you for higher
intensities by increasing your arousal
and focus on exercise
WHERE TO BEGIN
Your warm-up should consist of two
phases: 1) progressive aerobic activity that
utilizes the muscles you will be using
during your workout, and 2) flexibility
exercises. Choosing which warm-up
activity to use is as easy as slowing down
what you will be doing during your workout.
For example, if you will be running,
warm up with a slow jog, or if you will be
cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up
has yet to be established, but a basic
guideline is to work at a level that produces
a small amount of perspiration,
but doesn’t leave you feeling fatigued. The
duration of the warm-up activity will
depend on the intensity of your workout
as well as your own fitness level.
After the aerobic warm-up activity you
should incorporate flexibility/stretching
exercises. Stretching muscles after warming
them up with low-intensity aerobic activity
will produce a better stretch since the rise
in muscle temperature and circulation increases
muscle elasticity, making them
more pliable. Be sure to choose flexibility
exercises that stretch the primary muscles
you will be using during your workout.
MAKE THE TIME
In order to fully reap the benefits of
the time you are spending exercising,
you must warm up. Taking those extra
few minutes to adjust to increased
activity will ensure a better performance
from your body and, in turn, will make
your workout more ef- ficient, productive
and, best of all, enjoyable.
If you are interested in information on other health and fitness topics, contact: American Council on Exercise, 4851 Paramount Drive,
San Diego, CA 92123, 800-825-3636; or, go online at http://www.acefitness.org and access the complete list of ACE Fit Facts
Saturday, July 29, 2006
Study On Heart Rate Monitors
Check out a comparative study of different heart rate monitors. Just click on the Title link above!
Plantar Fasciitis/Heel and Arch Pain
Plantar Fasciitis is an inflammation of the plantar fascia, a fibrous band of tissue that
runs from the heel to the toes. Pain is felt along the inside bottom of your foot
anywhere from the heel through the arch.
The plantar fascia typically becomes inflamed when it works through more of a range
of motion than it's designed to do. Runners with tight Achilles tendons, who
overpronate, have high arches, have rigid feet, and inflexible running shoes are most
likely to suffer with Plantar Fasciitis.
The best treatment for Plantar Fasciitis is to ice the bottom of your foot from heel to
ball and to make sure that your shoes have the proper combination of motion control
and cushioning. Freezing a tennis ball and rolling your foot on top, as well as
working on calf flexibility are great methods for alleviating plantar faciitis pain.
runs from the heel to the toes. Pain is felt along the inside bottom of your foot
anywhere from the heel through the arch.
The plantar fascia typically becomes inflamed when it works through more of a range
of motion than it's designed to do. Runners with tight Achilles tendons, who
overpronate, have high arches, have rigid feet, and inflexible running shoes are most
likely to suffer with Plantar Fasciitis.
The best treatment for Plantar Fasciitis is to ice the bottom of your foot from heel to
ball and to make sure that your shoes have the proper combination of motion control
and cushioning. Freezing a tennis ball and rolling your foot on top, as well as
working on calf flexibility are great methods for alleviating plantar faciitis pain.
Thursday, July 27, 2006
Marathons: How to select the right one for YOU
Hey everyone! This is some great advice on picking the right marathon for you. Picking the right marathon is a lot bigger of a deal than you might think...check it out.
from marathonrookie.com
Marathons take place all over the world. If you have not already selected one, then now is the time to do it. Really, do it right now! What have you committed to yourself if you have not already signed up or at least selected the big run (some may not allow you to register yet)? If possible, pick a flat one! If you select one with hills, then make sure you are running hills during your training runs.
Some have lots of people and some have far fewer people. There are advantages and disadvantages to both. If you select a marathon with a lot of people (perhaps more than 10,000 people), then you can expect some traffic in the beginning, but you will have a lot more fan support and people to run with during the later stages of the marathon. On the other hand, if you run a smaller marathon (perhaps less than 500 people), then you may enjoy little, if any, traffic early on, but find yourself at mile-22 and be all alone with not a runner in site. We all have different preferences. Select the one that is right for you.
I suggest selecting a marathon with lots of people. Why? Because you have more people to run with and support you (and you support them) when you need it most. If there is traffic early on, who cares? You are not trying to break a world record! Your goal is to successfully train for and finish a marathon. You will need all the help you can get. Consider getting your name printed on your shirt. Strangers will cheer you on! Why do I care about strangers? You will! Again, you will need all the help you can get. Have fun! While supporters cheer for their friends or loved ones, they also understand the accomplishment you are striving to achieve. Hear them shout your name. Feel like you are a celebrity. See yourself seeing the finish line. See yourself crossing the finish line. Feel what it will feel like to cross the finish line.
When you select YOUR marathon, get a map of the course. Contact the management of the course to find out the best place for your friends or family to see you. Do not just look at the map and say, “See you at mile 5, 17, 21, and 26.2.” These areas may not be accessible to spectators. Do not just assume they can get to those points. They may not! Speaking from experience, it is a major disappointment to expect to see your supporters at a specific point and they are not there when you get there. While you know they want to be there, you also know they cannot be there. Plan ahead! Let your supporters know where they can see you. They will give you a major emotional lift when you see them. If you do not see them? Well, you can expect the opposite effect. Trust me, I know!
Consider wearing something bright. You do not want your supporters to be at the expected spot and not be able to see you! I am not suggesting this, but during my first marathon, I recall seeing a hairy guy sporting a pink tutu and pink cowboy hat. Again, you would never see me wearing that, but the point is to wear something that stands out so your supporters can easily pick you out in a group of runners. If you will not have personal supporters to cheer you on, then I highly recommend getting your name on your shirt. The lift you will get will be amazing and make the marathon fun for you as total strangers cheer you on. Pick YOUR course, make sure your supporters know where they can see you, make sure they CAN see you, and get support from strangers. You will need it!
from marathonrookie.com
Marathons take place all over the world. If you have not already selected one, then now is the time to do it. Really, do it right now! What have you committed to yourself if you have not already signed up or at least selected the big run (some may not allow you to register yet)? If possible, pick a flat one! If you select one with hills, then make sure you are running hills during your training runs.
Some have lots of people and some have far fewer people. There are advantages and disadvantages to both. If you select a marathon with a lot of people (perhaps more than 10,000 people), then you can expect some traffic in the beginning, but you will have a lot more fan support and people to run with during the later stages of the marathon. On the other hand, if you run a smaller marathon (perhaps less than 500 people), then you may enjoy little, if any, traffic early on, but find yourself at mile-22 and be all alone with not a runner in site. We all have different preferences. Select the one that is right for you.
I suggest selecting a marathon with lots of people. Why? Because you have more people to run with and support you (and you support them) when you need it most. If there is traffic early on, who cares? You are not trying to break a world record! Your goal is to successfully train for and finish a marathon. You will need all the help you can get. Consider getting your name printed on your shirt. Strangers will cheer you on! Why do I care about strangers? You will! Again, you will need all the help you can get. Have fun! While supporters cheer for their friends or loved ones, they also understand the accomplishment you are striving to achieve. Hear them shout your name. Feel like you are a celebrity. See yourself seeing the finish line. See yourself crossing the finish line. Feel what it will feel like to cross the finish line.
When you select YOUR marathon, get a map of the course. Contact the management of the course to find out the best place for your friends or family to see you. Do not just look at the map and say, “See you at mile 5, 17, 21, and 26.2.” These areas may not be accessible to spectators. Do not just assume they can get to those points. They may not! Speaking from experience, it is a major disappointment to expect to see your supporters at a specific point and they are not there when you get there. While you know they want to be there, you also know they cannot be there. Plan ahead! Let your supporters know where they can see you. They will give you a major emotional lift when you see them. If you do not see them? Well, you can expect the opposite effect. Trust me, I know!
Consider wearing something bright. You do not want your supporters to be at the expected spot and not be able to see you! I am not suggesting this, but during my first marathon, I recall seeing a hairy guy sporting a pink tutu and pink cowboy hat. Again, you would never see me wearing that, but the point is to wear something that stands out so your supporters can easily pick you out in a group of runners. If you will not have personal supporters to cheer you on, then I highly recommend getting your name on your shirt. The lift you will get will be amazing and make the marathon fun for you as total strangers cheer you on. Pick YOUR course, make sure your supporters know where they can see you, make sure they CAN see you, and get support from strangers. You will need it!
Tuesday, July 25, 2006
Marathon in Cabo?? SWEET!!!
Want to run a half marathon in Cabo? This would be a good warm up race for you if you are trying to get ready for a full marathon next year...and it's in Cabo!!! Just follow the link.
Monday, July 24, 2006
The Winning Hydration Plan
The best way to prevent both dehydration and hyponatremia is to learn the right way to hydrate. Click on the link above to create your own hydration game plan.
Sunday, July 23, 2006
Mmm, Potassium
by: Yishane Lee
This crucial mineral helps keep you hydrated and aids in recovery. Here's how to get it:
Even Freud would concede that a runner who finishes a marathon with bananas on the brain is not thinking impure thoughts. There's a simple, physiological reason for the water-and-bananas combo that's become a staple in almost every postrace recovery tent: Water hydrates and bananas supply potassium.
Potassium is a mineral that works with sodium (also a mineral) to balance the fluids and electrolyte levels in your body. And since steady fluid levels help to regulate your heartbeat and prevent muscles from cramping, potassium is of particular importance to runners. "Think of it as the gatekeeper for fluid movement in and out of the body's cells," says Lisa Dorfman, R.D., a sports nutritionist at the University of Miami's athletic department. Most of the sodium in your body is stored outside your cells, while most of the potassium is stored within. Yet because of their different concentration levels, potassium constantly wants to get out and sodium wants to get in. The transfer of these two crucial minerals in and out of the cells--the "sodium-potassium pump"--comprises 20 to 40 percent of an adult's resting energy expenditure.
Put that adult in motion, running, and studies have shown that he or she will finish a marathon with more potassium outside his or her cells than inside. That's why you feel weak, your legs might start to cramp, and you may begin to feel bloated. But thanks in part to that unoriginal (albeit useful) banana and water foisted upon you at the finish line, the imbalance returns to normal in about an hour.
To read more...click on the link above for the entire article at runnersworld.com
This crucial mineral helps keep you hydrated and aids in recovery. Here's how to get it:
Even Freud would concede that a runner who finishes a marathon with bananas on the brain is not thinking impure thoughts. There's a simple, physiological reason for the water-and-bananas combo that's become a staple in almost every postrace recovery tent: Water hydrates and bananas supply potassium.
Potassium is a mineral that works with sodium (also a mineral) to balance the fluids and electrolyte levels in your body. And since steady fluid levels help to regulate your heartbeat and prevent muscles from cramping, potassium is of particular importance to runners. "Think of it as the gatekeeper for fluid movement in and out of the body's cells," says Lisa Dorfman, R.D., a sports nutritionist at the University of Miami's athletic department. Most of the sodium in your body is stored outside your cells, while most of the potassium is stored within. Yet because of their different concentration levels, potassium constantly wants to get out and sodium wants to get in. The transfer of these two crucial minerals in and out of the cells--the "sodium-potassium pump"--comprises 20 to 40 percent of an adult's resting energy expenditure.
Put that adult in motion, running, and studies have shown that he or she will finish a marathon with more potassium outside his or her cells than inside. That's why you feel weak, your legs might start to cramp, and you may begin to feel bloated. But thanks in part to that unoriginal (albeit useful) banana and water foisted upon you at the finish line, the imbalance returns to normal in about an hour.
To read more...click on the link above for the entire article at runnersworld.com
London Marathon
For those of you in the UK, here is some information on the London Marathon. You have a little less than 9 months to prepare. That should be enough time, even if you are a beginner. Click on the link above to check it out.
-The Marathon Professor
-The Marathon Professor
Friday, July 21, 2006
The Comeback - a Practical Guide to Reigniting Your Running
By Pete Rea, ZAP Fitness/Running Journal/March 2006
Muhammad Ali had three, as did Michael Jordan. Madonna, and Hulk Hogan had a couple each; even Ted Kennedy had one. They are comebacks, otherwise known as rebirths, second chances, and resurrections. Comebacks require fortitude and passion, and in the world of long distance running comebacks require (among other things) fresh thinking and extreme patience, perhaps more patience than any other venue. Most of us have been there: muscles are sorer than ever, workouts have become a chore and it has been months, years, even decades since we have seen a personal best. If this describes you, perhaps you are ripe for a comeback.
Comeback Step #1 -- Rest/Time Off
Few dedicated endurance athletes ever allow themselves time to rest, truly rest. I am not talking about a day off here and there but time completely away from intense training. It is indeed a paradox: this "never miss dotting an I or crossing a T" thinking that allows so many runners to be successful is also what can knock us off the pedestal. When all else fails one of the best ways to begin a comeback is with, ironically, some time off. Time away from running (or at least intense running) has the benefits of healing the body both physiologically and psychologically, and more often than not will stoke the fire of desire. My former coach and ZAP Fitness co-founder, the late Andy Palmer, made a career out of coaching broken down athletes who had seen more valleys than peaks, and the first place he began with each new client was with rest.
Comeback Step #2 -- Forget What You have Done in the Past
One of the most important factors in reigniting your running career is focusing on who and where you are now, not who you were three, 10, or even 20 years ago. Too often athletes get caught up in their personal bests or performances from years past and fail to focus their energies on the here and now. Particularly after a long break I encourage the reborn runner to apply the "new PR plan" that was suggested to me by Depaul University Coach Gordon Thompson. Essentially the idea behind the "new PR plan" is that once you begin to train after an extended break your slate of PRs is clean. Even if you are a 16:00 5K runner from years prior, if your first race back is a 21:30 5K -- that is your PR. Dwelling on how far you've fallen from performances past will only increase frustration and reduce motivation.
Comeback Step #3 -- More Recovery -- Less Intensity
Another common mistake in making a successful comeback is assuming that you need to train harder and more intensely than in years past. On the contrary, a comeback requires a runner to give themselves more time between hard sessions and be open to the need for a novel, more gradual approach, especially in the dangerous "ramp-up" period. Time and time again I have seen athletes starting comebacks who fail because they transition into all-out running in the first handful of weeks. I suggest more relaxed to moderate work and little to no top end 90 percent-plus sessions for the first four to six months. As a side note to the older runner getting back into the sport competitively: while I am personally not a big fan of large amounts of weight work, thwarting the body's natural loss of muscle mass in the 50s and 60s through light to moderate weight lifting is an intelligent way to remain injury free as you build back into training.
Comeback Step #4 -- Your Body is a Temple -- Treat it that way!
Most of the people I coach are likely sick of my constant nagging about taking care of their bodies properly in training, but for the recovering comeback runner this is even more important. I am a strong believer in regular massage therapy, osteopathic and/or chiropractic work, acupuncture, and of course the two biggies: post-run icing and pre hard-run muscle warming. These little tricks of the trade will undoubtedly increase your chances of a healthy comeback.
Muhammad Ali had three, as did Michael Jordan. Madonna, and Hulk Hogan had a couple each; even Ted Kennedy had one. They are comebacks, otherwise known as rebirths, second chances, and resurrections. Comebacks require fortitude and passion, and in the world of long distance running comebacks require (among other things) fresh thinking and extreme patience, perhaps more patience than any other venue. Most of us have been there: muscles are sorer than ever, workouts have become a chore and it has been months, years, even decades since we have seen a personal best. If this describes you, perhaps you are ripe for a comeback.
Comeback Step #1 -- Rest/Time Off
Few dedicated endurance athletes ever allow themselves time to rest, truly rest. I am not talking about a day off here and there but time completely away from intense training. It is indeed a paradox: this "never miss dotting an I or crossing a T" thinking that allows so many runners to be successful is also what can knock us off the pedestal. When all else fails one of the best ways to begin a comeback is with, ironically, some time off. Time away from running (or at least intense running) has the benefits of healing the body both physiologically and psychologically, and more often than not will stoke the fire of desire. My former coach and ZAP Fitness co-founder, the late Andy Palmer, made a career out of coaching broken down athletes who had seen more valleys than peaks, and the first place he began with each new client was with rest.
Comeback Step #2 -- Forget What You have Done in the Past
One of the most important factors in reigniting your running career is focusing on who and where you are now, not who you were three, 10, or even 20 years ago. Too often athletes get caught up in their personal bests or performances from years past and fail to focus their energies on the here and now. Particularly after a long break I encourage the reborn runner to apply the "new PR plan" that was suggested to me by Depaul University Coach Gordon Thompson. Essentially the idea behind the "new PR plan" is that once you begin to train after an extended break your slate of PRs is clean. Even if you are a 16:00 5K runner from years prior, if your first race back is a 21:30 5K -- that is your PR. Dwelling on how far you've fallen from performances past will only increase frustration and reduce motivation.
Comeback Step #3 -- More Recovery -- Less Intensity
Another common mistake in making a successful comeback is assuming that you need to train harder and more intensely than in years past. On the contrary, a comeback requires a runner to give themselves more time between hard sessions and be open to the need for a novel, more gradual approach, especially in the dangerous "ramp-up" period. Time and time again I have seen athletes starting comebacks who fail because they transition into all-out running in the first handful of weeks. I suggest more relaxed to moderate work and little to no top end 90 percent-plus sessions for the first four to six months. As a side note to the older runner getting back into the sport competitively: while I am personally not a big fan of large amounts of weight work, thwarting the body's natural loss of muscle mass in the 50s and 60s through light to moderate weight lifting is an intelligent way to remain injury free as you build back into training.
Comeback Step #4 -- Your Body is a Temple -- Treat it that way!
Most of the people I coach are likely sick of my constant nagging about taking care of their bodies properly in training, but for the recovering comeback runner this is even more important. I am a strong believer in regular massage therapy, osteopathic and/or chiropractic work, acupuncture, and of course the two biggies: post-run icing and pre hard-run muscle warming. These little tricks of the trade will undoubtedly increase your chances of a healthy comeback.
Thursday, July 20, 2006
8 Tips to Stay Hydrated, Cool, and Safe This Summer
Since we are hitting the peak of summer, and most of us will be training in the HOT HOT sun, here are some tips on how to make sure you don't fry. Keep on keepin' on!
-The Marathon Professor
-The Marathon Professor
Wednesday, July 19, 2006
New York Marathon
The New York Marathon is in 108 days.... Can you make it in time?? Click above to go to the site.
The premier event of New York runners, the ING New York City Marathon is one of the world's great road races, drawing more than 85,000 applicants. The race attracts many world-class professional athletes, not only for the more than $500,000 in prize money, but also for the chance to excel in the media capital of the world before two million cheering spectators and 260 million worldwide television viewers. As any one of the 672,000 past participants will attest, crossing the finish line in Central Park is one of the great thrills of a lifetime.
The premier event of New York runners, the ING New York City Marathon is one of the world's great road races, drawing more than 85,000 applicants. The race attracts many world-class professional athletes, not only for the more than $500,000 in prize money, but also for the chance to excel in the media capital of the world before two million cheering spectators and 260 million worldwide television viewers. As any one of the 672,000 past participants will attest, crossing the finish line in Central Park is one of the great thrills of a lifetime.
Tuesday, July 18, 2006
Are You Too Old To Run A Marathon?
If you're ever thinking that you're too old to be running, just think of Ed Whitlock. The 73 year-old Canadian runs 100 miles a week and ran the Toronto marathon this past September in 2:54:49, a 6:40/mile pace. The full article from the New York Times is here.
-musings on the marathon
-musings on the marathon
How To Avoid Injury
Training Errors
Without question, training errors are the greatest single cause of injuries that prevent runners from participating in their chosen target events. These particular runners can be categorized into two major groups. The first type adopts the philosophy that "more is better" and builds their mileage too rapidly and thus suffers breakdown and/or injury. The second group of runners is very inconsistent in their training and misses several workouts in a row, for example. Then, recognizing that they are behind in their training, pour on the miles in an effort to catch up. Several of these mistakes are listed below. By training wisely, you can avoid becoming a "marathon training fatality".
Inconsistency
Consistent training is one of the major keys to running improvement. Conversely, inconsistent training can lead to a variety of injuries. It is vital that you do not miss several days in a row of running and then jump right back into your training program. Doing so greatly increases your risk of injury, as you must build your mileage gradually (see below).
Building Mileage Too Rapidly
Always adhere to the 10 percent rule. This two-part rule specifies: (1) do not increase your weekly mileage by more than 10 percent nor (2) increase the distance of your long run by more than 10 percent per week.
Not Following the Hard-Easy Concept of Training
Hard workouts include long runs, races, speedwork, hill repeats, and/or any other stressful workout. Do not run two hard workouts back to back. For example, if you complete a long run on Sunday, do not plan to go to the track to do a speedwork session on Monday. Similarly, if you run a 10K road-race on Saturday, avoid doing a long run on Sunday.
Not Listening to Your Body
This training error is referred to as "being a slave to your training schedule". While it's very important to be as consistent as possible regarding your training, it is vital to listen to what your legs are communicating to you throughout your marathon training period. Instead of running five or six easy miles during the middle of the week when your muscles feel fatigued or sore, take an extra day off and save your legs for the weekend long run. Above all, incorporate rest days into your schedule prior to hard workouts.
Injury Prevention Strategies
Heed Injury Warning Signs
There are too many types of running injuries and treatment options that could be addressed in this section. However, if you suspect you may have an injury, begin a preventative rehabilitation program to keep the damage to a minimum. Depending on the type of injury, this might mean using ice, anti-inflammatory medication, and above all, taking a rest day or two to allow the injury to heal. Continuing to run will only slow down the recovery process or even make the injury more serious. In addition, by favoring the injury and altering your natural running style, a secondary injury may develop. If your injury doesn't respond to rest and/or the rehabilitation measures just described, it is then prudent to seek the advice of a physician familiar with running and sports-related injuries. Above all, follow his or her advice!
Hydration
Stay well hydrated to avoid heat injury.
Use Fresh Shoes
Purchase a new pair of shoes when the mileage totals from your old shoes reach a maximum of 400 miles.
Stretch Regularly
Include Weight Training
Add Some Cross-Training Activities
Be sure that these activities supplement your running rather than increase your level of fatigue that reaches the point of interfering with your running program.
Utilize Recovery Techniques
There are several therapeutic measures you can take to recover from stressful runs or from the cumulative effects of hard training over a long period of time. Massage therapy is great after a long run, hard race, and/or weeks of heavy training. Pouring cold water on fatigued legs after a race or long run is another therapeutic technique. Soaking your legs in a whirlpool with warm water (approximately 105 degrees) a couple of hours after a race or long run oftentimes aids in the recovery of fatigued muscles. Something as simple as taking a walk or going for an easy bike ride a couple hours after a hard workout also can work wonders for tired legs.
Thanks to marathontraining.com for the article
Without question, training errors are the greatest single cause of injuries that prevent runners from participating in their chosen target events. These particular runners can be categorized into two major groups. The first type adopts the philosophy that "more is better" and builds their mileage too rapidly and thus suffers breakdown and/or injury. The second group of runners is very inconsistent in their training and misses several workouts in a row, for example. Then, recognizing that they are behind in their training, pour on the miles in an effort to catch up. Several of these mistakes are listed below. By training wisely, you can avoid becoming a "marathon training fatality".
Inconsistency
Consistent training is one of the major keys to running improvement. Conversely, inconsistent training can lead to a variety of injuries. It is vital that you do not miss several days in a row of running and then jump right back into your training program. Doing so greatly increases your risk of injury, as you must build your mileage gradually (see below).
Building Mileage Too Rapidly
Always adhere to the 10 percent rule. This two-part rule specifies: (1) do not increase your weekly mileage by more than 10 percent nor (2) increase the distance of your long run by more than 10 percent per week.
Not Following the Hard-Easy Concept of Training
Hard workouts include long runs, races, speedwork, hill repeats, and/or any other stressful workout. Do not run two hard workouts back to back. For example, if you complete a long run on Sunday, do not plan to go to the track to do a speedwork session on Monday. Similarly, if you run a 10K road-race on Saturday, avoid doing a long run on Sunday.
Not Listening to Your Body
This training error is referred to as "being a slave to your training schedule". While it's very important to be as consistent as possible regarding your training, it is vital to listen to what your legs are communicating to you throughout your marathon training period. Instead of running five or six easy miles during the middle of the week when your muscles feel fatigued or sore, take an extra day off and save your legs for the weekend long run. Above all, incorporate rest days into your schedule prior to hard workouts.
Injury Prevention Strategies
Heed Injury Warning Signs
There are too many types of running injuries and treatment options that could be addressed in this section. However, if you suspect you may have an injury, begin a preventative rehabilitation program to keep the damage to a minimum. Depending on the type of injury, this might mean using ice, anti-inflammatory medication, and above all, taking a rest day or two to allow the injury to heal. Continuing to run will only slow down the recovery process or even make the injury more serious. In addition, by favoring the injury and altering your natural running style, a secondary injury may develop. If your injury doesn't respond to rest and/or the rehabilitation measures just described, it is then prudent to seek the advice of a physician familiar with running and sports-related injuries. Above all, follow his or her advice!
Hydration
Stay well hydrated to avoid heat injury.
Use Fresh Shoes
Purchase a new pair of shoes when the mileage totals from your old shoes reach a maximum of 400 miles.
Stretch Regularly
Include Weight Training
Add Some Cross-Training Activities
Be sure that these activities supplement your running rather than increase your level of fatigue that reaches the point of interfering with your running program.
Utilize Recovery Techniques
There are several therapeutic measures you can take to recover from stressful runs or from the cumulative effects of hard training over a long period of time. Massage therapy is great after a long run, hard race, and/or weeks of heavy training. Pouring cold water on fatigued legs after a race or long run is another therapeutic technique. Soaking your legs in a whirlpool with warm water (approximately 105 degrees) a couple of hours after a race or long run oftentimes aids in the recovery of fatigued muscles. Something as simple as taking a walk or going for an easy bike ride a couple hours after a hard workout also can work wonders for tired legs.
Thanks to marathontraining.com for the article
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