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Marathon & HalfMarathon Training Guide
Revised © 2014 by Rodale Inc. All rights reserved. This material is for the personal use of Rodale customers only. For any other purpose, no part may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. The material here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, please seek competent medical care. Before you undertake a new health program or fitness regimen, we encourage you to discuss your plans with your health care professional, especially if you have not exercised for several years, are over 35, or are overweight. Mention of specific companies, organizations, or authorities in this book does not necessarily imply endorsement by the publisher, nor does it imply endorsement of the information by those companies, organizations, or authorities. Internet addresses and telephone numbers were accurate at the time this was posted.
CONTENTS
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Running Gear Premium editor: Krissa Y. Strauss Project manager: Melissa Leo Copy editor: Kelly Lutterschmidt Designer: Maureen Logan Photo editor: Jim Gallucci Photography: arkaydo: cover; Corbis: p. 3; Stockbyte/Getty Images: pp. 4, 33; Graham Smith: p. 5; BrandXPictures: p. 8; Matthew Leete/Getty Images: p. 10; Beth Bischoff: pp. 14, 15 (feet), 21, 37–39; Mitch Mandel/Rodale: pp. 15 (leg raise), 26, 44, 45 (graham crackers, nuts, banana); Jonathan Beverly/101 West Photo: p. 22; Fancy/Veer: p. 24; Jesse Lefkowitz: p. 27; Punchstock: p. 43; Alamy: p. 45 (honey); Thomas MacDonald/Rodale: p. 45 (cereal, jelly, yogurt); Photodisc/Getty Images: p. 45 (bagel); Eyewire/Getty Images: p. 49; Veer: p. 53; Masterfile: p. 60; Digital Vision/Getty Images: p. 62
01S5/RW/202738201/AR/11-24-14
4
Guide to Injury Prevention
12
Nutrition for Runners
23
Extreme Weather Running Guide
31
Runner’s Guide to Weight Loss
42
Training for a Marathon (or Half)
50
Your Raceday Strategy
59
Running Gear Sure, our sport is notoriously simple. Unlike cyclists, we don’t lust for anything that might push us into a second mortgage. Still, there are a dizzying amount of options for running shoes and apparel. What do you really need? In this guide, you’ll find everything there is to know about finding the right shoes and gear to meet all your needs.
The Right Shoes socks, and any over-thecounter inserts or orthotics 1 Spend the Money Sometimes it pays to bargain that you wear when you shop. Not so with running run so that shoes. You need top-quality you can make design, materials, and a realistic construction to provide evaluation of the necessary comfort, how well each performance, and shoe will fit protection. Expect to your feet. spend $90 to $140 per pair. Use these shoe-buying tips to find the perfect pair.
2 Go to the Pros The staff at your local specialty running store can help you find shoes with the fit and support you need. Plus, the store will likely carry other items that you need, from socks, apparel, and energy gels to running books and info on local races. 3 Take Along Your Old Shoes When you shop for new shoes, take along the shoes, 4
4 Size Yourself Up Have yourself measured each time you buy new shoes, as your feet change over time, and one model’s fit can be different from another and change from year to year. Many people end up getting a shoe that’s a half size larger than their street shoes to allow for extra comfort. Try shoes on both feet and go for a test run around the
Marathon & Half-Marathon Training Guide
blisters, black toenails, and other injuries. The fit should be roomy enough in the forefoot—about half an inch—for you to move your toes up and down. 6 Keep Track of Your Mileage Note when you buy your shoes, so you’ll know when to replace them. In general, you want to buy new shoes about every 300 to 500 miles. Write the purchase date in your training log, or even record the date in permanent ink on the shoes.
Pronation Explained Everyone pronates.
How Does It Affect Shoe Selection?
store, on a treadmill, or on the sidewalk. 5 Focus on Fit Try on different models until you find the pair that feels great on your feet. Style, color, and brand name should be secondary considerations. Make sure you have plenty of room— tight-fitting shoes lead to
Understanding your own biomechanics is crucial to choosing the appropriate pair of running shoes for you. Normal pronation The outside of the heel makes initial contact with the ground. The foot rolls inward, coming in complete contact with the ground, and can support body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called pronation. At the end of the gait cycle, you push off evenly from the two biggest toes. Overpronation As with normal pronation,
Underpronation
Normal pronators don’t need extra help with stability and cushioning. Those who overpronate or underpronate tend to need shoes with more protection, stability, and cushioning to compensate for the rolling inward or outward that occurs.
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Normal
the outside of the heel makes the initial ground contact. But the foot rolls inward more dramatically, thus it overpronates. This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. Underpronation Again, the outside of the heel makes contact with the ground. But there is less rolling in than for those with normal or flat feet. Consequently, forces of impact are concentrated on a smaller area on the outside of the foot and are not distributed as efficiently. In the push-off, most of the work is done by the smaller toes.
Overpronation
Heel Strike
Transition
Toe-Off
5
Anatomy of a Shoe Learn the ins and outs of all the parts of your running shoes. Collar The inside back portion of the shoe that provides comfort around the ankle Dual-density midsole
A firmer wedge of foam or plastic support piece on the inner side of the shoe, used to correct excessive pronation Heel counter A support in the rear of the shoe that helps stabilize your heel as you run Heel tab The part that surrounds the Achilles tendon and helps lock the shoe around the heel; also called Achilles tendon protector or Achilles tendon notch Outsole The durable part of the shoe that makes contact with the ground, providing traction Overlays Reinforcing strips at key stress points in the upper that add structure to the shoe Sockliner A removable insert that helps the shoe better fit the foot Tongue Soft, elongated flap that fits over the top of the foot to protect the tendons and blood vessels from pressure caused by the laces Upper The part of the shoe that encases the top of the foot 6
Midsole The material that sits below the upper and above the outsole, providing protection from impact forces and oftentimes holding nonfoam technologies, such as gel or air, to enhance durability and protection
Types of Shoes Learn about Runner’s World’s classification system based on performance and protection. Stability shoes These shoes, which may also be called motion-control, provide support and midsole cushioning for runners who overpronate.
have a barefoot-like feel. Minimal shoes have just enough padding to protect the feet from sharp objects like glass. They’re made from light materials; some weigh less than 6 ounces (compared with 12 ounces for the average shoe). Trail shoes These are appropriate if you run on tough, uneven terrain. Trail shoes tend to be stiffer (for added support), wider in the outsole (to reduce chances of ankle-turning), and water-resistant or waterproof, and often come with a heavily lugged tread for better traction.
shoes
Common Shoe Conundrums
Performance-training
From fit to function to wear, there are lots of confusing issues surrounding running shoes. Here are some FAQs and answers.
shoes These shoes have degrees of support and cushioning, generally weigh around 10 ounces or less, and fit like a glove. Racing flats Used by competitive track and road racers, racing flats are built exclusively for racing or for fast training like speedwork. They’re very lightweight and have very little heel (thus the “flat” in the name). Minimal shoes These shoes have thinner-thanaverage soles, are extremely light and flexible, and
1 When is it time to retire my running shoes? Between 300 and 500 miles. Why the range? Because how quickly a shoe wears depends on you. If you land hard on your heels with each stride, for example, you’re going to wear through shoes more quickly than more efficient runners do. Keep track of the mileage on your shoes in your training log. And go by feel. If after a normal run your legs feel as if the shoes aren’t providing
Neutral-cushioned
This type of shoe has maximum midsole cushioning and minimal support for runners with little pronation.
Marathon & Half-Marathon Training Guide
adequate protection, they probably aren’t.
Our advice: Always try on the shoes.
2 Does the surface you run on affect how your shoes wear? Road running will make your shoes break down faster than trail running, for sure, but the way you run is an even bigger factor. A 200-pound heavy heelstriker who runs exclusively on trails will most likely wear out his shoes well before a 100-pound biomechanically efficient road runner.
4 What features should I look for in a dress shoe? Runners set themselves up for injury by wearing nonsupportive casual or dress shoes all day long. As with running shoes, dress shoes should have a snug, supportive heel, a good feel through the arch area, and no pinching or restriction in the forefoot. Look for shoes that have form-fitting, removable sock liners, or consider buying an over3 Is it possible that the the-counter insert for added same pair of shoes support. Replace your dress (same manufacturer and shoes regularly, because—as model) fit differently? with running shoes—they Yes. Though shoe companies lose their cushioning and put huge resources into support features over time. quality control, no two shoes are exactly the same. The 5 Should I wear-in same shoe can be made new shoes before in different factories I run in them? with different levels of In the past, running shoes quality control, for example. were made of leather or
inflexible synthetics, and they required a break-in period. Today’s shoes are made of much softer, more flexible materials that don’t crimp or otherwise irritate your feet right out of the box. Having said that, pulling on a new pair of trainers for speedwork may seem like no big deal, but it could be a mistake. If the fit is slightly off, it can lead to irritation. If that happens on a 5-miler, you can always loop back home, but stopping speedwork early or having to deal with a potential blister can affect your training, so it’s best to take at least a short run first. 6 I’m a big guy (6'1" and 245 pounds) just getting back into the sport. Any suggestions? Our first recommendation is to start slow and build mileage gradually because the forces produced during running are proportional to a
Make Them Last The dos and don’ts for extending the life of your running gear. Do dry your shoes thoroughly after running in the rain by placing them near a heat source (but not in the dryer). Do some of your running on softer surfaces, such as grass or trails. Do give your bra a break by resting it for at least 24 hours between runs to let it regain its original shape.
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Don’t store shoes in unheated areas (like the garage or the car) in winter. Don’t wear your running shoes for other sports, such as tennis (walking is fine). Don’t wad up your dirty clothes and let them sit. If you can’t wash your shorts or shirt right away, wait until they dry out before tossing them in the hamper.
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runner’s weight, so you’ll be at greater risk of injury until you get into shape. Protect your body by looking for shoes in the motion-control or stability category. They will offer you maximum impact protection while also giving your feet plenty of arch support. 7 Should I wear racing flats for speedwork? Or a marathon? With a lower heel than everyday trainers, a thin, airy build, and little outsole
tread, racing flats offer as much as you need for race day and nothing more. Runners not used to flats should ease into wearing them. You don’t need to wear a flat for speedwork or a marathon. Wearing regular lightweight trainers, of 11 ounces or less, should serve you just fine. 8 What’s all the hubbub about minimalist running? Barefoot advocates contend that bare feet and minimal shoes help runners strengthen their feet so that they can move in healthy ways, and highly cushioned shoes may prevent their feet from strengthening naturally. While there
has been no research to definitively link barefoot running with a reduction in injuries, advocates say that running barefoot forces you to take shorter, more frequent steps and land more softly, making you less prone to stress fractures, plantar fasciitis, and other injuries. The biggest risks to running barefoot are stepping on a sharp object or stubbing a toe and getting sidelined. If you want to try minimal shoes, ease into them slowly. If you’re used to wearing a stability shoe, try a performance trainer before moving to a racing flat or minimal shoe. Stick with your regular trainers for long runs and use your minimal shoes for shorter distances until you’re used to them. Build up your foot strength with barefoot strides on grass. A gradual transition can help keep you from getting injured.
Material Evidence Six common running threads and what they’ll do for you. CoolMax Includes a moisture-management system that can move moisture away from your skin and through the fabric, where it can evaporate more quickly. Gore-Tex Waterproof yet breathable fabric often found in running jackets and pants meant for foul-weather running. Lycra Synthetic, elastic fiber that makes for a snug fit and full range of motion. Usually found in tights and stretchable tops and sports bras. Nylon Lightweight and durable synthetic fabric found in many running clothes. Polartec Breathable, wicking fleece material often used as a thermal layer. Wool Warmer than polyester technical fabrics, but it breathes and disperses heat to keep you cool once you start sweating. Also, it doesn’t retain odor.
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Marathon & Half-Marathon Training Guide
Dress for Success Sure, good gear isn’t cheap. But here’s why apparel that wicks, breathes, fights stink, and even looks fast is worth the investment.
Cover the Basics It can be tough to justify spending extra money on a top or shorts that we use just for running and getting sweaty. But the synthetic fibers in technical running gear can help maximize movement and comfort, manage moisture, and help control how hot or cold you feel while you’re on the road. And all of those features can help improve the quality of your running life. Here’s why. It controls moisture
Synthetic and synthetic-like fibers can wick moisture (like sweat and rain) away from the skin to the outer
surface of the clothing. This helps keep you cooler in the summer and drier and warmer in the cold. It can also help prevent uncomfortable chafing. It’s durable Even socks and tights, which cover high-use areas, can last years when they’re made of tough synthetic fibers. It’s comfortable Thanks to spandex, Lycra, and other synthetic fibers, running apparel provides a snug, supportive fit that doesn’t interfere with range of motion. The fabrics also maintain their fit over time. It’s perfect for layering
Because synthetic clothing tends to be lightweight, it’s much easier to layer with it on those cold days when you may need up to three
layers. Nothing shortcircuits the functionality of a running outfit faster than a heavy, bulky layer of soggy cotton.
3 Ways to Make Your Clothes Last Longer 1 / Wash apparel in cold water. 2 / Forgo fabric softeners; they tend to clog fabric pores, which inhibits wicking. 3 / Tumble dry on low or air-dry to prolong the life of any elastic.
Going Under Cover How to choose the right pair of running Skivvies. Bras Choose a bra designed for high-impact activity and that’s made of materials that wick away moisture. Look for seams with rolled edges to minimize chafing. When you try on the bra, you should be able to fit two
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fingers under the straps. Run in place for 10 to 15 seconds to ensure the bra has the support you need. Underwear Look for a pair with a comfortable layer of insulation and support, especially during cold months.
Be sure there’s no constriction around the waist. Underwear isn’t necessary; it’s okay to rely on a shorts liner for support. Some brands have liners that mimic the feel of boxers or lingerie.
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Be Seen in the Dark It’s pitch-black and you’re out running. At what distance will a driver spot you? A Runner’s World field test revealed the best-case scenarios—as well as the worst—to help you stay safe running in the dark. ½ mile
If you use a headlamp or handheld light, a car can see you up to a ½ mile away. Your motion causes the light to move, so a driver recognizes you as a runner.
¼ mile
If you don’t feel comfortable wearing a headlamp or holding a flashlight, a reflective vest or a blinking red light will make you visible up to a ¼ mile away. Drivers may not see you’re a runner, but they will sense your motion.
150 yards
A brightly colored jacket or top will get a driver’s attention at 150 yards away. Yellowish green or bright orange are your best bets. Reflective panels enable a driver to detect your motion.
100 yards 50 feet 30–40 feet
Clothes and shoes with reflective details will only make you visible within 100 yards. So you put yourself at the mercy of a driver’s reaction time. A white T-shirt becomes visible only from 50 feet away. If you’re wearing dark clothing, drivers won’t notice you until they’re dangerously close.
Fun Stuff Although not essential, this gear can make your next run easier, safer, and, yes, more enjoyable.
Belts and Bottles It’s smart to take fluid bottles with you on long or hot runs, and fuel and water-bottle belts are a great way to carry them. The belts—many equipped with pouches— allow you to carry other things as well, including food, music devices, small cameras, cell phones, and maps.
Music Devices MP3 players, such as iPods, digital radios, and cell phones that play music, are everywhere now. Which, if they make the experience more fun and motivating, and if you stay 100% alert to traffic and other safety issues, is all good. You can even customize your music to match your 10
Marathon & Half-Marathon Training Guide
running cadence, which can boost performance, according to new research.
Training Watches and GPS Devices Watches allow you to time your run, store workout data, retrieve lap times, and get sound alerts when it’s time to drink during a run. GPS devices, or global positioning systems, allow you to instantaneously track your time, speed, and distance and upload your workouts to a computer. From here it can be analyzed or shared with a coach or your running friends.
Heart-Rate Monitors These allow you to run at your target heart rate, and you can also set them to beep if you go above or below a certain heart
rate. Some versions can also estimate your calorie burn on the run and allow you to download data to a computer for analysis and storage.
Runner ID Tag or Bracelet Close encounters with cars, the pavement, or wild animals can happen when you least expect them. Having ID with your name and emergency contact information is the most important gear you can own if you run into problems.
Lights and Reflective Gear It is critical to be visible when you’re out on the roads or trails. Many shoes and clothes now come with reflective panels, but that’s not enough. To boost visibility, attach a bright flashing light to your belt, hat, or reflective vest.
Sound Strategy Choosing a music player is like shopping for shoes—it’s all about finding a custom fit. MP3 players
These are ideal if you have an extensive music collection or carefully crafted playlists for every workout scenario. Cell phones
Many phones play music, and they can even replace your e-mail device, training watch, and radio.
Why Heart-Rate Monitors Make You Fitter 1 / You’ll stop overtraining Many runners don’t run easy enough on recovery days, and they sap the energy needed for hard workouts like speedwork. Monitoring heart rate can keep you from overdoing it. 2 / You’ll stop undertraining You can’t get the full benefit of hard workouts if you’re not working in the right zone. Heart-rate monitors can ensure that you’re working hard enough. 3 / You’ll get feedback on the fly Sometimes it’s hard to gauge your effort level on your own. It could be the wind, fatigue, hills. A monitor provides an accurate picture of how hard your body is working in real time. 4 / You’ll track your fitness Many devices tally how much time you spend at different training intensities. This can help you assess how your fitness is progressing so you can adjust your training plan if needed.
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Guide to Injury Prevention Running is one of the best possible things you can do for your body. But if you’re not careful, it can also break you down; this is when injuries happen. Here you’ll find everything you need to treat injuries—and prevent them from happening in the first place.
The 6 Laws of Staying Healthy Follow these principles and you’ll spend more time on the roads—and less time in rehab. 1 / Know your limits Muscles and joints need time to recover and handle increased training demands. Build your weekly mileage by no more than 10% per week. 2 / Listen to your body Most injuries don’t come out of nowhere. First you’ll feel persistent aches and soreness. At the first sign of pain (or discomfort that worsens during or after a run), take 3 days off. On the 4th day, run
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half your normal easy-day amount at a much slower pace. Then build back up. 3 / Shorten your stride Overstriding is a common mistake that can lead to injury. Shorten your stride, and you’ll land “softer” with each footfall. Time yourself for 60 seconds and count each time your right (or left) foot hits the ground, then multiply by 2. Aim for 170 to 180 steps per minute. 4 / Strength-train Muscles keep your body properly aligned while you’re running down
Marathon & Half-Marathon Training Guide
the road. Emphasize core, hip, and lower-leg strength training to keep your pelvis and lower joints positioned.
ID the Injury Running injuries are notoriously tricky to diagnose, says Charlie Merrill, a physical therapist in Boulder, CO. Most injuries result from overuse rather than sudden trauma, and without a single, obvious trigger, it can prove difficult to correctly pinpoint the pain’s source. “Many running injuries stem from a different area than where they hurt,” Merrill says. Runners who don’t seek medical care may misdiagnose their injuries. These common runners’ maladies may—or may not—be what they seem.
Shins You think Shinsplints
5 / Run on a level surface Try to do some of your training runs on a level surface like a bike path or dirt trail. The local track also provides a firm, flat surface, as does a treadmill. 6 / Don’t run too fast too often Give yourself plenty of recovery time after races and hard workouts. Even Olympic gold medalists only do 5 to 10% of their training at 5-K race pace and faster.
But it could be
A stress fracture The difference The pain strikes the same lower-leg area. However, shinsplints pain lessens as you warm up, while stress fracture pain continues through the end of a run, says John DiFiori, MD, team physician at UCLA. Stress fracture pain often feels deep and radiates over a wide area, and weight-bearing activities increase the discomfort, says Clint Verran, a 2:14 marathoner and physical
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therapist. “If you’re unsure, or if symptoms don’t go away in 3 weeks, get a bone scan to rule out a stress fracture,” Verran says.
Knees You think Runner’s knee But it could be Iliotibial band syndrome (ITBS) The difference The iliotibial band is connective tissue that runs from your hip to your knee. “A tight IT band can cause friction along the outside of your knee, which is why it feels like a knee problem,” Verran says. If it’s ITBS, then running downhill, lengthening your stride, and keeping your knee in a bent position for extended periods will worsen your symptoms. Stretching to loosen the band can help resolve the problem.
Lower Back You think Back injury But it could be
A piriformis strain The difference “The piriformis muscle is deep in the hip region, next to the sciatic nerve,” Verran says. “If it becomes strained and goes into spasm, it can mimic a lower-back injury.” Piriformis strains often
happen when you’re putting in a lot of mileage on hard surfaces. The pain usually centers around the gluteal region and gets worse with prolonged sitting. A doctor can differentiate between sciatica and piriformis syndrome with range-ofmotion tests.
Sinuses, Neck You think
A persistent cold But it could be
Overtraining syndrome The difference Push your body beyond its ability to recover, and it will start to break down. This is overtraining syndrome. Every runner’s body has its own breaking point, and warning signs are easy to brush aside. Look for a cascading effect, says Kristen Dieffenbach, PhD, an exercise scientist at West Virginia University. “You had one thing, and now it’s two and then three,” she says. Overtraining results from too little recovery, which can happen even at low mileage. Symptoms include moodiness, depression, a dip in performance, trouble sleeping, and persistent fatigue. The cure: rest and recovery.
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DIY Safety
Heel Walking and Big-Toe Raisers Prevent shinsplints by strengthening the muscles that
When runners get hurt, plantar fasciitis, Achilles tendinitis, ITBS, shinsplints, or runner’s knee is usually the diagnosis. Here is a quick, easy-to-do exercise routine developed by New
York City–based physical therapist Allison Lind that will make you less vulnerable to these pesky injuries. For maximum benefit, do this session before two or three of your
runs each week. Important note: If you know you’re susceptible to one of these injuries, zero in on the exercise that protects against that problem, and do it every day.
Calf Drops
Half-Squats
Arch Raisers
Prevent Achilles
Prevent runner’s knee
Prevent plantar fasciitis
tendinitis by
by strengthening the
by strengthening
strengthening
quads to keep the
your foot muscles.
the calf muscles.
kneecap aligned.
Stand barefoot with the balls of your feet on the edge of a step. Rise up on your toes with both feet. Shift your weight to one foot, then lower down on that foot. Rise up on both, then lower on the other foot. Do three sets of 10 on each side.
Squat halfway between the start position (straight leg) and a full squat (90°). Do three sets of 10. Too easy? Try adding dumbbells.
Stand barefoot on one leg. Imagine your foot is a tripod and place even pressure on your big toe, pinkie toe, and heel. Ground these three points as you “scrunch up” your arch. Hold this position for 30 seconds; repeat three times.
attach to the shinbone. Do three sets of each.
A Walk in place barefoot for 1 minute with your forefeet off the ground. Do three sets.
a
B Lift the big toe of one foot, lower, and repeat 10 times. Repeat with the other foot.
Side-Leg Raisers Prevent ITBS by strengthening the gluteus medius muscle near the hip.
When the IT band is weak, another upper-leg muscle overcompensates and pulls on it, causing pain along the outside of the leg, down
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Marathon & Half-Marathon Training Guide
B
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to the knee. Lie on your side with your hips and legs stacked. Lift your top leg up, but point your toes inward and toward the ground to
isolate the gluteus medius. Hold for 30 seconds, then release. Do three sets on each leg, working up to 1 minute per set.
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Emotional Healing The key to coming back from an injury is to take a purposeful approach and have a grieving strategy, says Diane Wiese-Bjornstal, PhD, a leading researcher of injury psychology and an associate professor at the University of Minnesota. If you can recognize each state of mourning and work actively to move through each one, you’ll heal faster, mentally and physically. And that means you’ll be back on the road sooner. Here are the five stages of (injury) mourning, and what to do in each one.
Francisco. So listen to your body. At the first sign of a potential injury, back off. A few days off the roads is better than months of physical therapy. 2 / Anger What to do A positive outlook may be your greatest weapon. Research reports that athletes who use positive self-talk and set goals for their rehab experience “exceptional recovery.” So be angry for a few days, then look forward. Set rehab goals so you can celebrate small successes.
1 / Denial What to do “By denying you’re injured, you can exacerbate the injury,” says Jim Taylor, PhD, a sports psychologist in San
3 / Bargaining What to do Taking action to fix your problem is good, but don’t go overboard. “You can’t microwave healing,”
Pill Relief Taylor says. “You have to slow bake it.” Obey your rehab plan the same way you would a training program. 4 / Depression What to do Fill your downtime with other activities. Stay connected to the running community: Cycle alongside friends on their long runs; invite your running buddies to a yoga class you’ve started taking; volunteer at a race. 5 / Acceptance What to do Stick with your rehab plan and see the progress, Taylor says. This is critical. Anxiety and stress can cause muscle tension and suppress immune function, which can delay recovery.
When used properly, over-the-counter pain medications can be a godsend. Acetaminophen (Tylenol) can tame many pains. And nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, aspirin, and naproxen, can reduce pain and swelling following an injury such as an ankle sprain. The trouble comes, doctors say, when people misuse these drugs. Here’s how to use the right drug at the right time.
“I twisted my ankle on a run, and now it’s swollen.” Pill to pop Ibuprofen (Advil) or naproxen (Aleve) Med sense For injuries with swelling, ibuprofen and naproxen are your best bets.
Take up to 3,200 mg of ibuprofen per day for no more than 4 days, or take 200 to 400 mg of naproxen every 12 hours for up to 4 days. Warning NSAIDs should never be combined, so take either ibuprofen or naproxen.
“I inherited my dad’s bum knee and his heart disease.” Pill to pop Naproxen Med sense Naproxen does not seem to increase the risk of heart problems like other NSAIDs do. Take 200 to 400 mg every 12 hours for up to 4 days. Warning Avoid if you have kidney problems or high blood pressure. It can cause GI bleeding.
“My back is killing me!” Pill to pop Aspirin (Bayer, Excedrin) Med sense Aspirin is the least expensive option for swelling and pain associated with a new injury. Take up to 650 mg every 4 hours as needed, for up to 4 days. Warning If you’re prone to ulcers or heartburn, aspirin can cause intestinal bleeding.
“My Achilles hurts one day, but is fine the next.” Pill to pop Acetaminophen
(Tylenol) Med sense Acetaminophen does not impair healing. Take 325 to 1,000 mg twice a day. Never exceed 2,000 mg in 12 hours. Warning Don’t use if you’re drinking. Alcohol increases acetaminophen’s liver toxicity.
Cold Call
Think Again Sports psychologist Jim Taylor, PhD, offers ways to reframe doomsday thinking. “I’ve always identified myself as a runner. Now who am I?”
Voice of Reason “Running is one part of who you are,” Taylor says. “Focus on the other interests and people that define you. Also, realize this is probably just a temporary break.”
It’s the medical recommendation runners get most often. Injured knee? Ice it. Sore shin? Ice it. Good advice. Ice can decrease pain and inflammation and enhance healing. But if you do it wrong, you could damage surrounding muscle tissues, says Joseph Dykstra, MA, assistant athletic trainer at Calvin College in Grand Rapids, MI. So here’s a guide that will make icing crystal clear. DO
DON’T
Leave it on for 10–15 minutes.
Leave it on for more than 20 minutes.
Ice for more than 20 minutes and you’ll risk frostbite. If your skin looks red, it’s a warning sign. Remove the ice once you feel numbness.
Ice 5 times a day with at least 45 minutes in between.
Call it quits after 1 day.
An injury benefits from ice in the days following the trauma. Icing 5 times a day keeps tissue temperature low to minimize inflammation.
Apply ice ASAP after running.
Ice before you run.
When applied right after a run, ice decreases swelling and starts the healing process. Icing before a run could numb a body part and block signals to your brain to back off. This may cause you to alter your gait, increasing injury risk.
“Without running, I’m going to be fat and miserable.”
Voice of Reason “Ask your doctor about activities that are safe,” Taylor says. “Find a cross-training option that burns calories and produces endorphins.” “I don’t know what I’ll do if I don’t run a personal record.”
Voice of Reason “Adjust your goals,” Taylor says. “Either stick with the race and do it slow, or pick a different race that will give you time to heal and rebuild.”
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Marathon & Half-Marathon Training Guide
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WHY
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Quality Care When you’re hurt, you can speed your recovery by finding the best specialist to treat your injury. Make the call
Sports Medicine Doctor
Make the call
Physical Therapist
Best for Mystery ailments, fatigue, and health issues affecting your running Not for Therapy for an already-diagnosed muscle or joint injury
Best for All types of running injuries: muscle strains and pulls, joint pains and sprains, stress fractures Not for General health problems (fatigue, anemia, etc.)
Make the call
Physicians with added training in sports medicine are often the best place to start. Sports docs can give you a comprehensive evaluation that includes diagnostic tests, from blood counts to bone scans to MRIs. They’ll help you resolve medical issues such as vitamin deficiencies, and may refer you to a specialist to rehab injuries such as plantar fasciitis or runner’s knee.
Orthopedist
Make the call
Orthopedists are trained to treat issues affecting the bones, muscles, tendons, and ligaments. Seeing an orthopedist is a smart choice if you have an ongoing ache or pain that acts up during or after a run. Ideally, you’d see an orthopedist with a sports medicine specialty who has plenty of experience working with athletes. Look for one who is rehabilitation oriented and operates as a last resort.
Podiatrists spend 4 years of training specializing in feet. They’ll check the wear patterns of your running shoes and watch you walk and run to look for biomechanical issues. Best for Foot and anklerelated problems; chronic injuries that often result from poor foot mechanics (runner’s knee, iliotibial band syndrome) Not for Acute nonfoot injuries
Podiatrist
Ask the Doc Ask these questions to determine whether you’re seeing the best person to treat your injury. Do you have a specialty in sports medicine?
You should look for someone who has done a sports medicine fellowship or other sports-related training in their discipline.
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Do you run?
While it’s not necessary, it definitely helps. At the very least, the doctor should have experience getting runners back out on the road again. Even better, ask the doctor for a reference from another runner.
What should I bring to the appointment?
The answer should include your training log and running shoes. How much time will you spend with me?
Expect at least a 30-minute visit.
Marathon & Half-Marathon Training Guide
Will you refer me to a specialist if necessary?
Good providers recognize the limits of their expertise and aren’t afraid to send you to a colleague for additional tests.
PTs are trained to watch people move and figure out what’s going wrong. A good PT will spend up to an hour on your initial evaluation. PTs often work with physicians and orthopedists to diagnose problems. They devise rehab plans and
prescribe exercises to keep you healthy. Best for Rehabbing known injuries Not for General health problems (fatigue, anemia) or if you suspect you have a fracture Make the call
Chiropractor
Chiropractors can be a valuable part of your
medical team. Most will watch you walk or run to identify risk areas that can lead to injuries. Some will also recommend stretches and strengthening exercises to correct gait imbalances. Best for Back pain; injuries that may not be responding to other methods Not for Traumatic injuries like fractures or torn ligaments
The Backup Plan Injured and can’t run? Try these alternative workouts designed by Tom McGlynn, founder of Focus-N-Fly, an online coaching service. See the chart on the next page.
Biking Hit the roads if you’re experienced. If not, ride a stationary bike or take a spin class. Intervals—45 to
1- to 3-minute climbs; recovery 50% as long. Maintain heart rate above 80% during intervals. 60 minutes:
COol Running Pump your arms; lift your knees. Intervals—45 to 60 minutes:
Warm up; 3 to 5 cycles of 10 × 50 seconds all-out/10 seconds easy. After each cycle, do 2 minutes easy. Cool down. Maintain heart rate above 80%. Endurance workout—60 to 120 minutes: Warm up; 10 minutes hard/2 minutes easy; cool down.
Elliptical Intervals—45 to 60 minutes:
5-minute warmup; 8 to 14 × 2 minutes hard/2 minutes easy; 5-minute cooldown. Maintain heart rate above 80% during intervals.
Endurance workout
Endurance workout—
—60 to 120 minutes:
60 to 120 minutes: Warm up;
Warm up; 10 minutes hard/2 minutes easy; cool down.
alternate 7 minutes hard/ 3 minutes easy; 10-minute cooldown.
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How to gauge intensity 60 to 75% effort
Like an easy, conversational run. 80 to 85% effort
Harder to chat, but sustainable for longer times. More than 85% effort
Like a 5-K; no talking in complete sentences.
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INJURY RECOVERY PLAN Mon
Tues
Wed
Thurs
Fri
SAT
Off
No workout, light stretching or yoga
Physical therapy— strength and flexibility work
30–60 min. of crosstraining (65% effort)
Pool running intervals (80% effort for 30 min. of total workout)
30–60 min. of crosstraining (65% effort)
Use the elliptical for the same length of time as a normal long run
Pool running intervals (80% effort for 30 min. of total workout)
30–60 min. of crosstraining (65% effort)
Spin class (80% effort for 30 min. of total workout)
30–60 min. of crosstraining (65% effort)
Pool running intervals (80% effort for 30 min. of total workout)
Bike for the same length of time as a normal long run
Off
Elliptical intervals (80% effort for 30 min. of total workout)
Pool running intervals (80% effort for 30 min. of total workout)
Spin class (80% effort for 30 min. of total workout)
30–60 min. of crosstraining (65% effort)
Elliptical intervals (80% effort for 30 min. of total workout)
Bike for the same length of time as a normal long run
Off
Elliptical intervals (80% effort for 30 min. of total workout) followed by a 10-min. run—1 min. running/ 1 min. walking
Pool running intervals (80% effort for 30 min. of total workout)
Spin class (80% effort for 30 min. of total workout) followed by a 10-min. run—1 min. running/ 1 min. walking
30–60 min. of crosstraining (65% effort)
Elliptical intervals (80% effort for 30 min. of total workout) followed by a 10-min. run—1 min. running/ 1 min. walking
Pool run for the same length of time as a normal long run
Off
Elliptical intervals (80% effort for 30 min. of total workout) followed by a 12-min. run— 2 min. running/ 1 min. walking
Pool running intervals (80% effort for 30 min. of total workout)
Spin class (80% effort for 30 min. of total workout) followed by a 12-min. run—2 min. running/ 1 min. walking
30–60 min. of crosstraining (65% effort)
Elliptical intervals (80% effort for 30 min. of total workout) followed by a 12-min. run—2 min. running/ 1 min. walking
Bike for the same length of time as a normal long run
Elliptical intervals (80% effort for 30 min. of total workout) followed by a 15-min. run— 4 min. running/ 1 min. walking
Pool running intervals (80% effort for 30 min. of total workout)
Spin class (80% effort for 30 min. of total workout) followed by a 15-min. run—4 min. running/ 1 min. walking
30–60 min. of crosstraining (65% effort)
Elliptical intervals (80% effort for 30 min. of total workout) followed by a 15-min. run— 4 min. running/ 1 min. walking
Pool run for the same length of time as a normal long run
WEEK 1
Sun
WEEK 7
WEEK 6
WEEKS 3–5
WEEK 2
Off
WEEK 8
Off
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Marathon & Half-Marathon Training Guide
Runner’s Rehab “You have to prepare your body for the activity you want to get back to,” says Annie O’Connor, a physical therapist in Chicago. “These simple exercises build leg, core, and rotational strength—crucial components of good running form.” Check with your doctor to make sure these are safe for you.
1 / Reverse Lunge with a Twist Take a step back with your left leg, lunging down while turning your torso right. Return to the starting position. Repeat on the other side. Do 5 on each side. Gradually build reps (and then add weights) as you feel stronger.
2 / Plank to Side Bridge Start in a plank position, supporting yourself on your forearms. Turn your body by pivoting on your feet and shifting to one arm, reaching to the ceiling with your nonsupporting arm. Hold for 10 seconds, return to plank, then alternate sides. Repeat 6 to 10 times.
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3 / High-Knee Skipping Find an open space and start skipping, thrusting your arms and knees upward. Do this for 15 seconds, progressing to 1-minute intervals. (Note: This exercise is for people who are far along in their healing process and are preparing to resume running.)
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Nutrition for Runners
Back at It When it’s time to return to running, follow these strategies. Start slowly Runners returning to action often carry extra weight, which puts more stress on the body. To avoid injury caused by that stress, run no more than 20 consecutive minutes for several weeks. Short walk breaks are good! Join a group Athletes respond best when they return to a team setting. Your teammates may be running longer and faster, but don’t dwell on that. Even spending the first few minutes of the workout with the group helps you, as a returning runner, realize that you will eventually regain your fitness. Go aerobic Think of aerobic easy running as the foundation of your ultimate fitness. The more fit you want to be, the greater the foundation you must build. Just as Rome was not built in a day, reestablishing your base after a long break can take months. As you advance from 20 minutes a day, increase your runs by no more than 1 mile per workout. Recover well Run every other day for the first few
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Running requires a mindful approach to food, since everything we drink and eat has a direct impact on our performance and even our enjoyment of the sport: It’s hard to love being a runner when you’re bonking. Follow these winning strategies to help you eat and drink your way to peak performance.
Fuel Rules Running keeps you fit. But to run your best, focus on what you eat.
weeks. Rest days reduce the risk of injury. Cross-train After a month, gradually change your recovery days from rest only to cross-training days. It will help build your aerobic development without increasing your injury risk. For 30 to 60 minutes, ride a bicycle, use an elliptical, or do pool running in deep water.
Marathon & Half-Marathon Training Guide
Race sparingly And only when the result will be encouraging. You don’t have to be ready to run a new PR, but you don’t want to end up discouraged by your performance, either. Avoid comparing your results with those from before your layoff. Say: “That’s the fastest I’ve run since I made my comeback!”
1 / Eat Real Food Convenience foods have their place: Energy chews during a run or a bottled smoothie afterward provide fast, nutritious fuel. But the bulk of a runner’s diet should consist of whole foods. Fish, chicken, vegetables, whole grains, nuts, lowfat dairy, fruit—these healthy staples provide more nutritional value than highly processed options. Plus, preparing meals from real-food sources gives you more control over your sodium, fat, and calorie intake.
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2 / Choose Quality Carbs Because they fuel workouts and nourish spent muscles, carbs should be the backbone of a runner’s diet. But some carbs deliver greater value than others. Make most of your carbs whole grains, fruits, and vegetables. And remember: The less processing a plant receives, the more nutritious it is (think potatoes, not potato chips). 3 / Write It Down Write down everything you eat and drink for several days to evaluate your eating habits. Are you snacking more than you realize? Reaching for sweets too often? Keep a ledger to identify areas where there’s room for improvement.
4 / Indulge on Occasion Allow yourself the occasional dessert or cocktail to satisfy cravings and keep those urges from becoming binges. Just keep an eye on portions and frequency. 5 / Drink Deliberately Fluids are an essential part of any runner’s fueling plan. By staying hydrated, you’ll boost performance and minimize nuisances like GI distress. But watch the calories: Drinks that are high in sugar can contribute to weight gain. Limit fruit juice, pass on soft drinks, and switch your morning mocha to a cup of tea or coffee.
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Swap in
Smart Substitutes Lose weight while boosting nutrition with these simple swaps.
Swap in Olive oil dressing Swap out
Creamy dressing Having vinaigrette instead of ranch on salads saves 90 calories per 2-tablespoon serving. Choose reducedfat options, and save 120 calories.
Swap in Whole grain bread Swap out White bread Whole grain bread has more protein, B vitamins, antioxidants, and fiber (3 to 4 g per 1-ounce slice) than white.
Part-skim mozzarella or feta
Swap in
Swap in
Organic fat-free milk Swap out 2% milk Go fat-free to save 30 calories and 4 g of fat. Organic milk spares you from ingesting trace amounts of chemicals and hormones.
Dark beer
Swap in Omega-3 eggs Swap out
Standard eggs All eggs are good sources of protein, but the ones enhanced with omega-3 fatty acids boost immunity, quiet inflammation, and protect against diseases such as Alzheimer’s and cancer.
Swap out Light beer Indulge by downing a stout or porter instead of lighter, amber ales: Dark beers contain a few more calories per bottle, but they also have far more antioxidants from the wheat and other grains used to make them.
Swap in
Swap out
Swap in Radishes, peppers, snow peas Swap out Celery Snacking on a broader spectrum of raw veggies
White flour tortillas Get more for less by choosing a 90-calorie low-carb tortilla (which delivers 8 g of fiber) instead of the 150-calorie
Swap in Baby greens Swap out Iceberg lettuce Iceberg offers little benefit beyond crunch, but baby greens— spinach, arugula, chard, romaine, radicchio, and beet greens—are rich in carotenes and other phytochemicals that promote muscle repair and ward off colds.
Swap out
Sugary fruit drinks Pass on “juicy” soft drinks and brew your own: Diluting 100% juice with sparkling water cuts calories (50 calories or more per serving, compared with juice) yet still provides potent doses of recoveryboosting antioxidants. Cranberry and pomegranate contain anthocyanidins, which are powerful cancer fighters; orange juice delivers immunity-boosting vitamin C.
Roasted chicken Swap out Deli meats Processed deli meats are loaded with sodium, while salami and pastrami are also high in fat. Trim back on both by buying a whole roasted chicken or turkey breast (without the skin) from the deli counter and slicing it yourself for healthier sandwiches. Marathon & Half-Marathon Training Guide
Swap in Low-carb tortillas
white flour tortilla, which has no fiber at all.
Club soda with fruit juice
Swap in
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Swap out
Brie and Cheddar Part-skim mozzarella and feta contain 30 fewer calories per ounce than Brie and Cheddar, which are higher in saturated fat.
can boost health with nutrients such as vitamins A and C (from bell peppers), potassium (from snow peas), and folate (from radishes).
The Runner’s Pantry Stock up on these essentials to ensure an at-the-ready supply of run-fueling foods.
Grains
Sure, pasta’s a grain—but it’s highly processed, so round it out with unrefined grains such as bulgur, which cooks fast and makes great salads and breakfast cereal. Brown and wild rice provide variety and fiber. Try quinoa, one of the few sources of complete protein. And don’t overlook oats.
Olive Oil
Choose extra-virgin, which is less processed than other types. Its monounsaturated fat has been shown to lower LDL (“bad” cholesterol) and improve heart health. Drizzle it over salads, potatoes, pasta.
Beans
Beans are cheap, low in fat, and high in protein, iron, and fiber. Eat beans as side dishes, add them to salads, and stir them into pasta sauces (where they make a healthy alternative to meat).
LongLasting Vegetables and Fruits
Carrots, kale, zucchini, and lemons keep for a week or more; potatoes, onions, and garlic last even longer. Buy frozen spinach and corn to enjoy these fast-fading veggies anytime.
Fresh Herbs
They elevate other healthy foods from so-so to sensational. Mint freshens up salads, potatoes, even beverages. Basil enhances beans and tomatoes. Rub rosemary into chicken or salmon.
Eggs
Packed with protein, eggs are inexpensive—and stay fresh for weeks.
Canned Tomatoes
They’re indispensable for making superfast sauces for pasta or chicken.
Dried Fruit and Nuts
Having these healthy snacks on hand keeps you from overeating at meals. They also make tasty add-ins for salads and grain-based side dishes.
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25
Eat This Now
How to Compute Calorie Burn
Eat seasonally for maximum flavor and nutritional value. Food
Season
What You Get
Calories Burned
130 Pounds
160 Pounds
190 Pounds
Rhubarb
March–June
Vitamins C and K. One cup (26 calories) also delivers minerals such as calcium, potassium, and manganese, which helps turn protein and carbohydrates into energy.
12 min/mile
472 cal/hour
582 cal/hour
691 cal/hour
11 min/mile
532 cal/hour
655 cal/hour
734 cal/hour
Pineapple
March–June
Immunity-boosting antioxidants. One cup contains your Daily Value of vitamin C, along with bromelain—an enzyme that fights inflammation, aids digestion, and reduces swelling.
10 min/mile
591 cal/hour
727 cal/hour
864 cal/hour
9 min/mile
650 cal/hour
800 cal/hour
950 cal/hour
Arugula
April–October
Bone-strengthening nutrients. One cup contains 28% of your Daily Value of vitamin K, plus calcium and folate.
8 min/mile
709 cal/hour
873 cal/hour
1,036 cal/hour
Asparagus
April–early June
B vitamins. One cup provides 65% of your Daily Value of folate, a B vitamin that promotes healthy blood cells.
7 min/mile
827 cal/hour
1,018 cal/hour
1,209 cal/hour
6 min/mile
945 cal/hour
1,163 cal/hour
1,382 cal/hour
Wild Salmon
May– September
Inflammation-quashing protein. Catch wild coho and sockeye salmon for environmentally friendly fish rich in omega-3s.
Tart Cherries
Late June– August
Natural painkillers. Runners who drank tart cherry juice twice daily for a week before and during the 197-mile Hood to Coast Relay reported feeling less pain than placebo drinkers.
Beets
June– September
More stamina. A study found that cyclists who drank 500 milliliters of beet juice exercised 16% longer than those who drank a placebo.
Apples
September– October
Improved endurance. Apples are among the best food sources of quercetin, an antioxidant that can boost endurance.
Pumpkin Seeds
September– November
Muscle-fueling minerals. They’re rich in magnesium, iron, protein, vitamin K, and heart-healthy mono- and polyunsaturated fats—all for less than 200 calories per ½ cup.
Spaghetti Squash
September– November
A nutritious noodle. One cup contains 42 calories and 2 g of fiber; it’s also a good source of vitamin B6, vitamin C, manganese, potassium, and iron.
How Much Do You Need? Your calorie needs vary by body weight and activity level. Here’s how to estimate what’s right for you. 1 / Multiply your goal weight by 10. 2 / Add to that: 20% of that number if you’re a desk jockey; 50% if you’re moderately active; 70% if you’re moving all day. 26
3 / Add the calories burned during your workouts (see chart at right). 4 / Reduce the total by 15%. 5 / The final figure = the number of calories you should consume daily to achieve or maintain your goal weight while maintaining enough energy for exercise and your daily activities.
Marathon & Half-Marathon Training Guide
A Runner’s Plate
Unsaturated Fats (20–35%)
Carbohydrates (55–65%)
Lean Protein (10–35%)
Measure Up Here’s an easy way to estimate portion size—without a scale—by using your own yardsticks. One closed fist = 1 cup beverage
Palm of the hand = 3 oz cooked meat, fish, or canned tuna
One cupped hand = ½ cup pasta, rice, cut fruit, berries, or beans; 1 oz nuts
One thumb = 1 oz cheese
Two cupped hands = 1 cup flaky breakfast cereal, soup, chili, or curry; 1 oz chips or pretzels
Two thumbs together = 1 tablespoon condiments—peanut butter, salad dressing, guacamole, or mayonnaise
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What’s Your Type?
Count Your Carbs
When to eat depends on when you run. Here’s how to schedule your meals.
Morning Runner
Lunch-time Runner
Evening Runner
Race-Day Runner
You run from 6:30 to 7:30 AM
You run from noon to 1 PM
You run from 6 to 7 PM
You race (or do your long run) at 11 AM
Meal planner
Meal planner
Meal planner
6 am Down a
7 am Carb-rich
7 am Breakfast
Meal planner
snack, such as a glass of juice. 8 am Time for breakfast. Don’t skimp: Aim for 30% of your daily calorie intake at this meal, and balance carbs with protein. 12 Pm Lunch 4 Pm Snack 8 Pm Dinner
breakfast of fruit with oatmeal or a whole grain bagel 10 am Snack: 200-calorie yogurt or energy bar 1:30 Pm Proteinrich lunch 5 Pm Small snack 8 Pm Dinner
11 am Carb-rich early
8 am Breakfast
lunch
10 am Snack
3 Pm Late lunch
12:30 Pm
5 Pm Light snack
Hearty snack 2 Pm Lunch 5 Pm Snack 8 Pm Dinner
8 Pm Protein-
rich dinner
To get the most from your workouts, use these fueling strategies before, during, and after your run. Hydration 8–16 oz water 1 hour before run
Pre–Long Run (60 minutes or more)
Calorie Needs
Suggested Foods
200 calories low-fiber carbs 30–60 minutes before run
Low-fiber cereal with skim milk; pretzels; sports drinks or energy bars
8–16 oz sports drink containing carbs and electrolytes 1 hour before run
350–550 calories lowfiber, low-fat carbs 90– 120 minutes before run
See above; also bagel with jam
3–6 oz water (or sports drink, if running more than 60 minutes) every 15–20 minutes
Carbs every 20 minutes, for a total of 45–60 g
Gels; Clif Bloks; Powerade; Accelerade; GU
Post–Short Run
8–24 oz water (more in high temps) within 60 minutes
A small snack with a 4:1 ratio of carbs to protein within 15 minutes of run
Low-fat chocolate milk; energy bar; pretzels and peanut butter
Post–Long Run
8–24 oz water (more in high temps, when a sports drink should also be added in)
A small snack with a 4:1 ratio of carbs to protein within 15 minutes of run. Then, within 2 hours after run, eat a meal.
See above; also ham sandwiches; fruit smoothies with added protein
During Run
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digested, so they deliver long-lasting energy. Slow carbs should be the basis of your diet. But right before or right after your run, reach for fast carbs (such as pasta, white rice, and potatoes). These low-fiber fuels are quickly digested to provide a fast energy hit.
Slow vs. Fast Carbs
Going overboard in the days before your event can ruin your big day. Flooding your system with more carbs than it can handle will
High-fiber carbohydrates (such as oatmeal, fruit, and vegetables) are slowly
Timing Is Everything
Pre–Short Run (less than 60 minutes)
You know that 55 to 65% of your daily calories should come from carbs. If you’re running 25 miles a week, that’s about 2.25 g of carbohydrate for each pound of body weight. For example, a 150-pound runner requires 340 g a day. Running higher mileage? Increase your intake to 3.5 g of carbs for each pound you weigh.
Marathon & Half-Marathon Training Guide
Prerace Carb Nutrition
leave you feeling bloated and increase the likelihood of unplanned porta-potty stops. You don’t need to gorge yourself on extra calories; simply shift more of your total calories toward carbs (about 60 to 65%) in the weeks before your marathon or half-marathon, while reducing your mileage. You’ll effectively boost your glycogen stores without incurring those unwanted negative side effects.
Tummy Woes Use this guide to diagnose and treat common GI troubles. Excessive gas and bloating
Too much fiber: Intestinal bacteria produces gas as it breaks down fibrous carbs. The fix: A full day before a race, skip high-fiber foods such as beans, whole grains, broccoli, and bell peppers. Excessive gas, bloating, and occasional diarrhea
Lactose intolerance may be to blame. The fix: Eliminate dairy from your diet, or eat only yogurt or kefir. Take Lactaid or other enzyme pills to help your body digest dairy.
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Sharp stomach pain; burping while running
Swallowing air (from chewing gum or drinking carbonated beverages) can cause burping and chest pains. The fix: Eat slowly, and when nervous, take deep, relaxed breaths. A burning in the chest while running
Exercise can shoot stomach acid into the esophagus, resulting in heartburn, acid reflux, and GERD (gastroesophageal reflux disease).
The fix: Eat many smaller meals in place of one large one; wait 3 hours after eating to run. Avoid triggers like coffee and spicy food. Sudden midrun bathroom urges
The GI tract gets less blood midrun, causing a condition known as “runner’s trots.” The fix: Pass on coffee, which stimulates intestinal elimination. Stay hydrated. Limit midrun carbs to 30 to 60 g per hour. 29
Hydration Guide Should you drink water or something stronger? Here’s how to choose the best beverage. Just plain water Tap or bottled, water provides calorie-free hydration. It’s good for runs 30 minutes and shorter, since your stored energy can meet the workout’s demands. It’s best for anytime hydration: Drink water during and between meals to replace fluid lost during workouts. Enhanced water These low-calorie drinks often contain a trace of sweetener, vitamins, and minerals— but not enough to boost running performance. Try it when plain water seems boring. Sports drinks Their low carbohydrate
concentration (6 to 8%, or 14 to 20 g of carbs per serving) replenishes spent stores 30% faster than with plain water. They also contain sodium and potassium, electrolytes that are lost through sweat and important for fluid retention. Drink it before, during, and after runs longer than 30 minutes. Don’t balk at the calories: Research indicates that consuming carbs during exercise may suppress appetite later. Endurance sports drinks
These formulas have the same amount of carbs as regular sports drinks, but boast an extra dose of electrolytes such as potassium (and twice the sodium of sports brews).
The Sweat Test To gauge how much you should drink, estimate how much you lose. Take this test in different conditions and adjust your intake. Get naked Right before a run, weigh yourself nude. Go hard Run at race pace for 1 hour, keeping track of how many ounces you drink. Get naked After the run, undress, towel off, and weigh yourself nude again. Calculate loss Subtract your postrun weight from your prerun weight, and convert pounds to ounces. Add the number of ounces you consumed during your run to get your hourly fluid loss. Calculate need Divide that number by 4 to know how much to drink every 15 minutes. 30
Marathon & Half-Marathon Training Guide
Smart Sipping No matter what you drink, chill it: Research shows that drinking cold beverages before and during exercise boosts endurance. Sip often: Frequent, small amounts hydrate you more effectively than occasional, massive gulps. Drink 8 to 16 ounces, 1 to 2 hours before a run, to ensure you start out hydrated.
These are best for workouts or races lasting 2 hours or more and for runners who sweat a lot or tend to cramp during long runs. Energy drinks Caffeine and sugar provide the advertised “energy,” containing up to 160 sugar calories per 8-ounce serving; their dense carb content slows fluid absorption and can cause stomach upset. Other stimulants (such as guarana, ginseng, and taurine) may increase blood pressure and make you feel shaky, especially on an empty stomach. Use these as supplemental fluids and carbs before and after a run.
Extreme Weather Running Guide Whether it’s hazy, hot, and humid or snowy, cold, and dark, these expert tips and proven strategies will help you make it through the toughest times of year.
How to Beat the Heat Running on a hot day will never be as easy as running on a cool spring morning. But with the following advice, you’ll get pretty close. 1 / Get Used to It Give yourself 8 to 14 days to acclimate to hot weather, gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate. 2 / Check the Breeze First Start your run going with the wind and run back with a headwind. Running into the wind has a cooling effect, and you’ll need that in the second half of your run.
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3 / Look for Grass and Shade It’s always hotter in cities than in more rural areas with grass and trees because asphalt and concrete retain heat. If you must run in an urban or even a suburban area, look for shade—any park will do—and try to go in the early morning or late evening. 4 / Head Out Early or Late Even in the worst heat, temps cool off significantly by dawn. Get your run done then, and you’ll feel good about it all day. Can’t fit it in? Wait until evening when the power has gone out of the sun. Just don’t do it so late that it keeps you from getting to sleep— your heart rate and body
temperature will be elevated for 2 hours afterward. 5 / Take It Slow Every 5-degree rise in temperature above 60°F can slow your pace up to 20 to 30 seconds per mile. So don’t fight it. Just slow down. 6 / Run in Water Substitute one weekly run with a pool running session of the same duration. If you’re new to pool running, use a flotation device and simply move your legs as if you were running on land, with a slightly exaggerated forward lean and vigorous arm pump. 7 / Watch Pollen Counts Pollen from ragweed, Bermuda grass, and redtop grass are common in 31
the summer, and if you have allergies, running can worsen itchy eyes, sneezing, and congestion. When pollen counts are
high, hit the treadmill. Don’t have that option? Pollen counts are often highest between 5 and 10 am, so run later in the
day. Be sure to shower right after running; pollen that settles on hair, clothes, and eyelids can trigger reactions.
How Heat Can Hurt Illness
Cause
Heat Cramps
Muscle fatigue, loss of sodium and fluids during longduration, highintensity events
Severe cramps and twitching throughout the body
Rest, stretch the area, and restore fluid and salt balance with foods or drinks with sodium
Don’t run hard in the heat until acclimated, and stay well hydrated
Heat Syncope
Often brought on by a sudden stop that interrupts bloodflow from the legs to the brain
Fainting episode in hot temps; dizziness, weakness, nausea, decreased pulse rate
Move to a cool or shaded area, monitor vital signs, elevate legs, and rehydrate
Acclimate by gradually increasing time and intensity of runs over 10–14 days
Heat Exhaustion
Dehydration and lack of acclimation
Core body temperature of 104°F, low blood pressure, elevated pulse rate, headache, nausea
Move to a shaded or air-conditioned area, remove excess clothing, lay down, elevate legs, hydrate
Don’t run hard in the heat until acclimated, and stay well hydrated
Headache, disorientation, swollen hands and feet, vomiting
Emergency Take the sweat medical treatment test (p. 30) to is necessary figure out your fluid needs
Hyponatremia Too much water dilutes bloodsodium levels; usually occurs after running for 4 or more hours Heatstroke
High-intensity or strenuous exercise in a hot and humid climate, lack of acclimation
Treatment
Here’s the latest research on how to best prevent dehydration—and boost your performance.
Prehydrate to Run Fast
Recognize the signs and symptoms of these hot-weather illnesses. Symptoms
Sipping Points
Prevention
Dehydration causes blood volume to drop, which lowers your body’s ability to transfer heat and forces the heart to beat faster, making it difficult for the body to meet aerobic demands. A study in the Journal of Athletic Training showed that runners who started a race dehydrated on an 80° day finished slower compared with when they ran it hydrated. Drink 8 to 16 ounces 1 to 2 hours before a run.
Colder drinks lower body temperature and perceived effort, which allows you to exercise longer. In a study in Medicine, Sports, and Exercise, cyclists who drank cold beverages before and during workouts lasted 12 minutes longer than those who had warm drinks. Before a hot run, have a slushy made with crushed ice and a sports drink. To keep drinks chilled while you run, fill a bottle halfway, freeze it, and top it off with fluid before starting.
Stay on Schedule A hydration plan will help you remember how much
and when you need to drink. In a study in the Journal of Sports Science, cyclists who recorded their plan for hydrating drank more frequently and consumed more fluid than their peers. Fluid loss varies widely from person to person. Find out how much you need by weighing yourself naked before and after a few runs. If you typically lose 1 pound during a 1-hour run, you should drink 16 ounces per hour of running to replace the 16 ounces of sweat you lose. Note your thirst during runs, and write down how often and how much to drink. Set your watch to beep every 15 minutes as a reminder.
Summer Hydration Guide Clumsiness, headache, nausea, dizziness, confusion, loss of balance
Emergency medical treatment is necessary for immediate icewater immersion
Don’t run hard in the heat until acclimated, and stay well hydrated
Which kind of fluid to consume on a run depends on how long you’ll be out there. Your Running Time
What to Drink and How Much
Up to an hour
Water or low-calorie sports drink; 3– 6 oz every 15–20 minutes. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy.
Race Day Forecasts A study published in 2007 looked at temperatures and results from 140 marathons. These studies have found 50°F to be close to ideal for marathoners. Above 50°F, times slow about 3% for every 10°.
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Go Cold for Longer Runs
50°F
60°F
70°F
80°F
90°F
3:00:00
3:05:24
3:10:48
3:16:12
3:21:36
4:00:00
4:07:12
4:14:28
4:21:36
4:28:48
5:00:00
5:09:00
5:18:00
5:27:00
5:36:00
Marathon & Half-Marathon Training Guide
1 to 2 hours
Sports drink; 3–6 oz every 15– 20 minutes
2 hours or more
Endurance sports drink; 3–6 oz every 15–20 minutes
Postrun
Recovery drinks, protein shakes, chocolate milk; replace enough so you have to use the bathroom within 60– 90 minutes postrun (typically 8–24 oz)
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Damage Control Maladies like blisters, chafing, and cramps are more common in the summer. Here’s how to treat and prevent them.
Black Toenails Downhill running and too-small shoes can lead to black toenails, as both cause your toes to slam into the front of your shoe. Wear properly fitted shoes and keep your nails trimmed. A black toenail will grow out on its own. If it’s painful, see a podiatrist, who can drain fluid from it.
Blisters These are caused by friction, excessive moisture (sweaty feet, wet weather), or shoes that are too small, too big, or tied too tight. Be sure to buy properly fitted shoes. Because your feet can expand
over a day, shop in the late afternoon or evening. Putting sports lube and bandages over blister-prone spots may help. Ignore blisters smaller than 5 mm (the size of a pencil eraser), since they’re usually not painful. But pop the bigger ones. With a sterile needle, prick the side of the blister and drain it. Don’t remove the top of the blister. Cover it with an antibiotic ointment and a bandage.
Muscle Cramps The best way to prevent them is to be well trained, because fatigue seems to be the main reason for cramping in races and hard workouts. Plyometric training (bounding, hopping) may lower your risk as well, as may staying well hydrated. If a cramp hits, stretch immediately.
Enjoy the COLD If your calf cramps, for instance, stop running, straighten out your leg, pull back on your toe, and hold the stretch for several seconds. Then massage the muscle to help ease the pain.
Chafing Skin-to-skin and skin-toclothing rubbing can cause a red rash that can bleed, sting, and make you yelp in the shower. Moisture and salt make it worse. Underarms, inner thighs, along the bra line (women), and nipples (men) are vulnerable spots. To prevent chafing, wear moisture-wicking, tagless gear. Apply Vaseline, sports lube, Band-Aids, or NipGuards before you run. To treat chafing, wash the area with soap, apply antibacterial ointment, and cover with a bandage.
Sunburn
Defense Strategies Keep these skin care supplies in your gym bag— just in case. Vaseline Prevents chafing and blisters. Antibiotic ointment Keeps chafing wounds and popped blisters from getting infected. Sunscreen Prevents sunburn. Use sweatproof formulas, and make sure they have an SPF of at least 30. Antifungal ointment Treats athlete’s foot. Moleskin Covers hot spots to prevent blisters from developing. Antifungal powder or spray Helps prevent athlete’s foot. Aloe vera Soothes sunburn and damaged skin. 34
Marathon & Half-Marathon Training Guide
Avoid the sun between 10 am and 4 pm, wear a hat, and run in the shade. Wear waterproof sunscreen with an SPF of 30 or higher. Apply it 20 minutes before you head out, and reapply it every hour that you’re out. If you do get sunburned, taking an anti-inflammatory and applying moisturizing cream a few times a day may take the edge off the pain.
Running in the cold, wind, and snow can actually be enjoyable as long as you’re prepared for it. These strategies will help. 1 / Be Flexible Winter is not the time to be rigid about when, where, and how far you run. If you’re a morning runner, you may need to switch to lunchtime runs, when the air is the warmest and the sun is out; if you’re a trail runner, you may need to hit the welllit roads or the treadmill. Stepping out of your comfort zone will ultimately help make you more consistent in any season. 2 / Buddy Up Running with someone even once a week can help you get out the door, as it’s harder to blow off a run if you know that someone is waiting for you. And you don’t necessarily have to run. Making dates to lift weights at the gym or take a yoga or Pilates class can help you stay on track with these activities. 3 / Warm Up Prerun Before you head out the door, move around inside enough to get the blood flowing without breaking a sweat. Run in place, walk
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up and down your stairs, use a jump rope, or do a few sun salutations. 4 / Remain Visible When the days are short, it’s more likely you’ll be running in the dark. Wear reflective, fluorescent gear. Use a headlamp or carry a flashlight so you can see where you’re going and drivers can see you. 5 / Warm Your Feet To keep warmth in and slush out, run in shoes that have fine-mesh uppers. If you have shoes with Gore-Tex or water-resistant uppers, wear socks that wick away wetness but keep your feet warm. 6 / Go Easy Stable footing is the goal. Look for snow that’s been packed down—it will provide better traction. Run on the street if it’s been plowed, provided it’s safe from traffic, and watch out for areas that could have black ice. Run on the sidewalk if it’s clear of ice and slippery snow. Find a well-lit route, slow your pace, and make sure you’re familiar with areas of broken concrete. When your footing is uncertain because of snow or ice,
don’t worry about pace. Just keep the pace easy and focus on getting the miles covered and getting home safe. 7 / Take in Fluids Even when it’s cold, you still lose water through sweating and respiration. So it’s important to stay hydrated throughout the winter. Drink half your weight in ounces throughout the day (if you weigh 150 pounds, aim for 75 ounces of fluids). 8 / Head into the Wind Start your run into the wind and finish with it at your back, so the breeze doesn’t blast you after you’ve broken a sweat. To avoid a long, biting slog, you can break this into segments, running into the wind for 10 minutes, turning around to run with the wind at your back for 5 minutes, and repeating. 9 / Defrost Damp clothes increase heat loss. Postrun, change out of your sweaty, damp clothes as soon as possible, and put on something dry. If you can’t take a hot shower right away, change into a cozy fleece and sweats. 35
Indoor Alternatives Add these fun-but-effective cross-training sessions to your running routine.
forward. Aim for 20 to 30 minutes. Spinning easy On a stationary bike, warm In Place of an up for 5 minutes with Easy Run, Try: easy pedaling, then go 20 minutes at an intensity Swimming laps If you that matches your easyhaven’t swum in a while, run pace. Cool down you may be surprised for 5 minutes. how tired you get. To help reduce fatigue and tap Simulating running On the different muscle groups, elliptical trainer, cruise for alternate between freestyle, 30 minutes at a comfortable breaststroke, and backstroke. pace. Keep the effort no higher than 70% of your Running in water Run against the water’s resistance maximum heart rate. For variety, change the in the deep end where you can’t touch. Run with a slight tempo and incline every 4 minutes. lean, and keep your gaze
Build All-Around Fitness In Place of a Hard Run, Try: Cranking it in the pool Do
a pool fartlek. Warm up for 5 minutes in the pool, then “run” 6 × 2 minutes at a rate that feels like the same level of effort as your 5-K pace. Run easy for 60 seconds between bouts of hard work. Add a 5-minute cooldown. Spin Like Crazy On the stationary bike, do six to eight 4-minute sprints, with a 2-minute recovery. Or sprint for 15, 30, or 60 seconds, with a 30-second rest in between.
Winter Maintenance Plan
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Total
WEEK 1
Rest or crosstraining
6 miles easy
Rest or crosstraining
1-mile warmup, 2 miles @ tempo pace, 1-mile cooldown
5 miles easy
Rest or crosstraining
10 miles
25 miles
WEEK 3 WEEK 2
Rest or crosstraining
6 miles easy
Rest or crosstraining
2 × 1 mile @ 10-K pace w/ 800-meter recovery
6 miles easy
Rest or crosstraining
12 miles
27 miles
Rest or crosstraining
5 miles easy
Rest or crosstraining
5 miles 1-mile warmup, 3 miles at race pace, easy 1-mile cooldown
Rest or crosstraining
14 miles
29 miles
WEEK 4
Rest or crosstraining
6 miles easy
Rest or crosstraining
1-mile warmup, 3 miles @ tempo pace, 1-mile cooldown
5 miles easy
Rest or crosstraining
16 miles
32 miles
WEEK 6 WEEK 5
This plan will help you maintain a base of fitness throughout the winter, with regular doses of speedwork, strength training, and long runs. Stick to the plan, check off each day’s completed workout, and soon enough it’ll be spring.
Rest or crosstraining
6 miles easy
Rest or crosstraining
2 × 1 mile @ 10-K pace w/ 800-meter recovery jog
5 miles easy
Rest or crosstraining
10 miles
24 miles
Rest or crosstraining
5 miles easy
Rest or crosstraining
5 miles 1-mile warmup, 3 miles @ race pace, easy 1-mile cooldown
Rest or crosstraining
12 miles
27 miles
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Marathon & Half-Marathon Training Guide
This “winter tune-up” strength routine will get you primed for spring.
Core A strong core—the muscles in your abdominals, glutes, and back—gives you stability, power, and endurance. The Sprinter
Lie on your back with your hands at your sides, legs straight, and heels 6 inches off the floor. Start sitting up while elevating your left arm with the elbow bent. At the peak, bring your right knee to your chest. Return to the starting position and repeat with your right arm and left leg. Try up to 20.
Upper Body A strong upper body makes it easier to hold good form, which can improve running economy— how efficiently you use oxygen while running. The Pushup/BallCrunch Combo
Get in a pushup position with your shins on a stability ball. Do a pushup, then pull the ball toward your chest. Return to the start. Do 2 sets of 10 reps. Rest 30 seconds between sets.
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37
Lower Body
Balance
The repetitive motion of running can strengthen some muscles more than others. An imbalance between opposing muscle groups can lead to muscle pulls and knee pain.
Improving your balance can help make your runs smoother and faster. But studies show that balance naturally declines with age if you don’t actively work on it.
Walking Lunges
The One-Legged Squat
Holding dumbbells, step forward with your right leg and lower into a lunge. Return to standing as you step forward with your left leg. Take 10 of these steps. Do 3 sets, resting 60 seconds between sets.
Place a stability ball between your lower back and a wall. Lift your right foot and lower down into a squat. Push back to the start— but don’t lower your right foot. That’s 1 rep. Do 10 reps, then repeat with the left foot.
Flexibility A flexible body is more efficient, enjoys more range of motion, and recovers more quickly. The Runner’s Stretch
Do this stretch postrun. Stand with your glutes against a wall and your feet 6 to 12 inches from the wall. Bend forward from your hips and place your palms on the floor or on a yoga block or footstool. Ease into the stretch, do not strain, and hold for 30 to 60 seconds. Rest for 30 seconds. Do 3 reps.
Winter Weight Control Put on 5 pounds during the winter and it could take until Memorial Day to get them off. Follow these four proven strategies to stay slim. Strategy #1
Stay Consistent
Joint Mobility When joints are tight, your body recruits other muscles, which then become overworked and vulnerable to injury. The Squat-to-Stand
Stand with feet shoulderwidth apart. Grab your toes. Keeping your arms straight, pull your glutes down and lift your chest while holding your toes. Reach up one arm, then the other, to form a “Y.” Stand up, keeping arms raised. Repeat 10 times.
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Marathon & Half-Marathon Training Guide
Chuck Bartlett, who coaches more than 100 runners in the Seattle area, recommends focusing on simply doing some kind of workout almost every day, even if it’s very short and easy. “I’d rather see people run 20 minutes 5 days a week than an hour a couple of days a week,” says Bartlett. Strategy #2
Plan Ahead
Take some time before the holidays start to plan your exercise schedule. “Actually write down your days off
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from work, your trips, and other events,” says Bartlett. “Figure out when you’ll likely be able to run and when you definitely won’t be able to run.” Then you can pencil in workouts on days you know you’ll be around and schedule days off from running to coincide with travel days, family visits, and the like. Strategy #3
Keep Score
Consider keeping a food journal—writing down everything you eat and drink—to give yourself an accurate picture of how many calories you are taking in. Maintaining your training log during this period is also important, since it will clearly illustrate how many of those calories you are (or aren’t) burning.
Knowing that you’re “keeping score” may help you restrain yourself at the dessert buffet and motivate you to keep up your mileage. Strategy #4
Set Goals
Setting a more general fitness goal in the short term will give you a motivational boost now and also set you up to achieve a higher level of running performance in the spring. If, for example, you’ve been struggling with tight calves or hamstrings, focus on improving your flexibility during this period. Or concentrate on building total-body strength by adding some resistance training to your routine.
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Stay Healthy Making certain foods and drinks a regular part of your diet can help you avoid common winter problems, says David Grotto, RD, author of 101 Optimal Life Foods. Try these five consumable prescriptions for staying healthy.
Cold Hands and Feet The amino acid arginine helps expand blood vessels and encourages bloodflow. Arginine is found in protein-rich foods, including lean meat, poultry, and fish, as well as cashews, almonds, peanuts, oats, and barley. Tea, wine, cocoa, and chocolate can also help: They’re rich in catechins, tannins, and other bioflavonoid compounds that help improve circulation.
Stiff, Achy Joints Anti-inflammatory omega3s, found in abundance in such fatty fish as salmon, help reduce joint inflammation and even soothe exercise-induced muscle soreness. Omega3s are so effective that in one study nearly 60% of neck- and back-pain patients taking fish-oil
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supplements were able to stop using NSAID pain relievers like ibuprofen. Barbara Lewin, RD, a sports nutritionist who works with runners, recommends also reducing intake of omega-6 fatty acids (found in corn oil and red meat), as they can actually promote inflammation.
Dress for the Cold The Common Cold
Here’s the best way to dress even in the worst of winter running conditions.
Seasonal Affective Disorder (SAD)
Eat yogurt every day to stay healthy. A study of distance runners found that taking probiotics daily for 1 month can more than halve the length of time you experience symptoms of an upper respiratory-tract infection. The beneficial bacteria boost levels of an immune system molecule that helps fight viral infections.
This is a type of depression that typically emerges in winter, when a decrease in sunlight causes a dip in our levels of serotonin, the brain’s natural “feelgood” chemical. Judith Wurtman, PhD, coauthor of The Serotonin Power Diet, explains that eating small doses of carbs (about 25 to 30 g, or 120 calories’ worth) will help your brain produce serotonin. Consume the carbs without other foods (make sure your snack has no more than 2 or 3 g of protein, which prevents serotonin production) and on a nearly empty stomach. Doing so will banish that SAD feeling within 20 minutes. Try an English muffin or half a bagel with jam, lowfat popcorn, or pretzels.
Dry Skin
Wear Wool
Research shows that essential fatty acids found in salmon, flaxseed, walnuts, and olive oil can help skin cells stay hydrated, which means less dry, flaky, irritated skin for you. In fact, a study published in the British Journal of Nutrition found that participants who took flaxseed- or borage-oil supplements for 3 months had a significant increase in skin moisture and a reduction in roughness. Grotto also encourages runners to get plenty of ACES—his acronym for vitamins A, C, E, and selenium. “They’re all antioxidants that help heal our skin from the inside out.”
Wear wool socks for cold winter days, especially in snowy, sloppy conditions. Why? Wool retains much of its insulating properties even when it’s wet, thanks to air pockets in the fiber that trap warm air. Socks made from merino wool won’t make your feet feel itchy.
Marathon & Half-Marathon Training Guide
Wear a Hat Because much of your body heat escapes through your head, a hat acts as a portable temperature regulator. Put it on when you start a cold run, then take it off when you heat up; put it back on when you’re cooling down toward the end of your run.
Pick Mittens Mittens keep your hands warmer than gloves by creating a big warm air pocket around your entire hand. Picking a pair with a nylon shell or wearing glove liners underneath are your best defense against cold air. If your hands start to feel numb and look pale, warm them as soon as possible, as these are early signs of frostbite.
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Protect Your Delicates Wind robs your body of heat by literally blowing it away. That’s why briefs or boxers with a nylon wind barrier are so important for guys on cold days. The nylon panel on the front keeps the heat in and the wind out.
Wear a Shell
10 to 35°F and clear
Wear technical underwear under your tights or pants and a long-sleeve shirt underneath an insulated jacket or vest. Thin gloves are essential, and at the lower end of the temperature scale, you should switch to thick gloves or mittens and add a thin beanie. 10 to 35°F and sleet
On wet days, a shell will protect from the snow and sleet and also vent the moisture you create as you sweat. Many jackets are made from waterproof, breathable fabrics and have large vents midback and under the arms.
Wearing tights, a waterresistant jacket, and a cap will keep you dry from top to bottom. Add water-resistant mittens to keep your hands from getting damp and cold. -10 to 10°F and clear Focus on covering every inch of your body at least once (maybe even twice) by What to Wear wearing wool underwear Here’s a handy guide for how and thick socks underneath tights and running pants. To many layers to don on days keep your core warm and from cold to coldest. dry, go with a long-sleeve 35 to 45°F and clear Wear tights or thin running pants, base layer under an insulated vest and windproof jacket. a long-sleeve shirt, and a Round it out with a beanie vest. You may also need and choose mittens over gloves. gloves. 35 to 45°F and rainy Slimfitting tights fare better than -10 to 10°F and snowy Use pants in rain since they the same cover-everything won’t get as wet and droopy. strategy as above for the And a wool base layer will bottom half. Up top, wear an keep you warmer than a insulated vest and a watersynthetic top, since the resistant or waterproof natural fiber retains warmth hooded jacket over your when wet. Finally, you’ll wool or synthetic base layer. want to wear a waterproof Also, make sure your hat and jacket in a downpour. gloves are water-resistant. 41
Runner’s Guide to Weight Loss The miles you log are great for keeping you fit, healthy, and happy, and they help you maintain your weight. But weight loss is a different story. Here’s everything you need to know about fueling up smarter, running stronger, and dropping pounds for good.
12 Surefire Ways to Get Thinner Standard diets won’t work for runners. Follow these rules to reach your goals. 1 / Boost the Intensity You burn about 100 calories for every mile you run. But as intensity increases, so does calorie burn—up to 10 calories per minute per mile. Plus, after a run, you burn additional calories as your body recovers. And the harder you run, the more energy you’ll expend postrun. 2 / Don’t Just Run It may not be enough to get your run in each day. Be as active as you can when you’re not running. Walk, bike, or try a new class 42
like Zumba, Pilates, or spinning. Cross-training will keep up the calorie burn without the impact of running. Even at rest, muscle uses oxygen and thus burns calories, so add strength training to your weekly regimen. 3 / Challenge Yourself The more routine your running becomes, the fewer calories you’ll burn. Bust out of the rut by boosting your intensity and doing different types of workouts (like a weekly long run or a day of crosstraining) to challenge your body and burn more calories.
Marathon & Half-Marathon Training Guide
but most are too low in carbs, fiber, or protein to keep you satisfied. The result? You eat more of other foods than you normally would. Opt for real foods, but limit portions.
Learn to separate comfort cravings from genuine hunger: If a healthy food choice doesn’t satisfy your urge, you’re seeking moodlifters, not fuel.
6 / Eat Breakfast Within 2 hours of waking, eat a breakfast that includes carbohydrates (for energy) and protein (for satiety). That way, you’ll be less susceptible to a midmorning doughnut indulgence.
8 / Eat Colorfully Pale foods (such as pasta and potatoes) have their place on runners’ plates, but a rainbow-hued diet includes berries, carrots, broccoli, tomatoes—fruits and vegetables that are low in calories but high in runfueling nutrients.
7 / Control Emotional Eating Reaching for the cookie jar when you’re feeling blue puts on unwanted pounds.
9 / Get a Scale People who weigh themselves daily or weekly
4 / Have a WellBalanced Diet Cutting out carbs or fat will only leave you feeling fatigued and deprived. You need carbs for energy, fats to keep your heart healthy, and protein to build muscle. About 50% of daily calories should come from carbs, 25% from protein, and 25% from unsaturated fats. 5 / Eat Real Food Stick to whole foods, such as vegetables, fruits, nuts, lean meats, low-fat dairy, and whole grain pasta, rice, and bread, which are rich in vitamins, minerals, and fiber. Processed foods often contain additives and pack on the pounds. Diet foods may seem like a bargain, calorie-wise,
lose more weight (and keep it off) than dieters who rarely step on a scale. 10 / Get Your Z’s Research suggests that people who skimp on sleep eat more snacks and weigh more than those who are well rested. Without enough sleep, your energy levels, immune system, and mood all take a hit. Power down earlier at night so you can run feeling supercharged. 11 / Keep a Journal Studies have shown that people who write down what they eat lose twice the weight of those who don’t keep a journal. A food diary will help you see where you’re overdoing it and where to cut back. 12 / Go Slow A healthy weight loss goal is 1 to 2 pounds a week. Trying to drop more than this can leave you feeling too fatigued for your run. Aim to cut 300 to 500 calories per day.
Lift Weight to Lose Weight Merging simple yoga poses with strength-training exercises challenges the core, hip, and thigh muscles in ways that running doesn’t and helps minimize muscle imbalances that may lead
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to injury. These movements are synced to your breath (inhale or exhale), which keeps you focused and fosters body awareness. Do this routine two or three times a week on your rest,
cross-training, or easy days. Start with lighter weights than you’d choose for traditional strength-training. As you improve, increase reps and add sets before trying a heavier weight. 43
Your Burning Questions Answered Q: Is the calorie burn on cardio machines accurate?
Horse with Lateral Raise
Half Chair to Chair
Opens your hips;
Builds strength in your
strengthens your legs,
thighs, core, triceps, and
arms, and shoulders
shoulders
Stand with your feet wide apart, legs turned out 45 degrees, weights in both hands. Exhale while bending knees (don’t lean forward) and raising arms to the side and overhead. Inhale while lowering weights and straightening legs. Do 10 reps.
Stand with your feet together. Inhale while lowering your hips and raising your arms overhead. On the exhale, lean forward and lower your arms. Inhale again and extend your arms past your hips. Exhale again and squat deeper. Return to the start; do 10.
Knee Lift to Lunge Improves balance and hip mobility; strengthens back
Stand with your feet together. Inhale while lifting your right knee, curling your left arm up, and pressing your right arm back. Exhale and lunge backward with your right leg, as you alternate your arms. Inhale and swing back through to the knee raise; exhale and step to lunge. Do 10 reps; repeat with left leg.
A: Not always. If you run on a treadmill, sway on an elliptical, or ride a stationary bike, the number of calories you actually burn can be 10 to 15% lower than what’s displayed, says Pete McCall, an exercise physiologist with the American Council on Exercise. Most machines don’t take into account percentage of body fat, height, sex, age, resting heart rate, or if someone is holding onto the handles, which reduces workload. That doesn’t mean you should totally ignore the stats on exercise machines. Use the calorie readout as a barometer of your progress.
they had the same genetic makeup) for decades and found that the twin who had been more physically active over a 32-year period accumulated 50% less belly fat than the twin who didn’t Q: Am I doomed by genetics exercise. The takeaway? By running and exercising to battle my weight? A: No. That said, some people regularly, you’re already a step ahead in winning the are more predisposed to having a slower metabolism. battle against the bulge. Others put on weight more easily or carry extra pounds Q: Does extra walking in certain areas. Even so, help that much with staying slim is not a hopeless weight control? battle. You can outsmart A: It can help. While it may your genes and maintain a not boost your PR, taking healthy weight. Case in point: extra steps every day can A Finnish study published have a cumulative caloriein the International Journal of burning effect, says McCall. Obesity tracked 16 same-sex A study in the American twin pairs (chosen because Journal of Clinical Nutrition If the number goes up from one session to the next for the same workout, you know you’re working harder toward your weight loss goals.
The Quickest Fix You’re running in a half hour and your stomach is growling. What will tide you over without upsetting your stomach? Here are five low-fiber, low-fat snacks, each with about 150 calories, that will boost energy fast. Even better, they are ready to eat when you are.
Warrior III Slow Tips Builds strength in the glutes, hip flexors, and upper back
Stand with your feet together. Inhale while raising arms to shoulder height in front. Exhale and shift your weight onto your left leg, lean forward and raise your right leg behind you. Inhale and return to standing. Switch legs and repeat; do 10 reps. 44
Marathon & Half-Marathon Training Guide
A handful of low-fiber cereal
A bagel with honey or jelly
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A few graham crackers with a teaspoon of honey
1 banana and a few nuts or a teaspoon of peanut butter
1 cup of fat-free yogurt
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found that healthy adults who were car-happy gained up to 15 pounds more over 15 years than those who walked more often to get around. To motivate yourself to walk more, invest in a pedometer and aim for at least 10,000 steps daily. That’s 21/2 miles of walking, which means you’ll burn an extra 250 calories every day.
Q: What’s the best way to keep the weight off once I lose it?
A: Regular exercise is key. In a study, researchers
discovered that overweight subjects who had slimmed down over 2 years required an average of 40 minutes of exercise per day to sustain a loss of 10% or more of their initial body weight. And that was in addition to closely
watching what they ate. Those who committed less time to sweating it out were more likely to be back where they started. “Weight loss is not something that happens and then you’re done with it,” says kinesiologist Greg McMillan, an online coach at mcmillanrunning.com. “That’s why quick-fix programs hardly ever work long-term.” To stay motivated, join a running group, sign up for cooking lessons, or splurge on a trainer who can refresh a stale routine.
Q: If I eat healthy during the week, can I splurge on weekends?
A: No. Saturday and Sunday represent about 30% of the week, so too many slipups will put you on bad terms with the scale. It’s easy
to cancel out 5 days’ worth of healthy eating with a weekend food fest. Consistency is key, says Felicia Stoler, RD, nutrition coordinator for the New York City Marathon. Consume a similar number of calories on Saturday as you would on Tuesday, she adds. Weigh yourself Friday and again on Monday. Any weekend weight gain is a sign you went overboard. On weekends, be sure to eat breakfast. Studies suggest that people who have breakfast eat fewer calories later in the day. And give in to a treat during the week, so you don’t have the urge to overdo it on the weekend.
Weight Loss by the Numbers Runners love numbers. Use these to slim down—and take your running to the next level.
Body Measurements Body fat Many runners get frustrated when they step on the scale after weeks of exercising only to discover
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they’re the same weight. What they’re forgetting is that they very likely have gained muscle and lost body fat—arguably a more positive health change than losing pounds. You can use inexpensive calipers to track body fat changes. Take the measurement about 1 inch above your right hip.
Marathon & Half-Marathon Training Guide
that old pair of jeans you wore when you were at your desired weight and try them on periodically. Once they fit, you’ll know you’re at a healthy weight.
Heart Health Resting heart rate (RHR) Once a
week, take your pulse for 1 minute first thing in the morning the day after a rest day. Compare the number weekly. You’ll start to see trends (for example, a slightly higher RHR may indicate you’re dehydrated). If your resting heart rate gradually decreases over time, it means you’re getting fitter. 1-minute heart recovery rate
Tracking how quickly your heart rebounds from a serious physical effort can help you benchmark your cardiovascular strength. To measure yours, warm up thoroughly, then run hard or do a hill repeat for 1 to 2 minutes. Stop and watch your heartrate monitor. As soon as your rate drops one beat, start timing. After 60 seconds, see how many beats per minute it has dropped. In general, a 1-minute recovery rate in the 30s is good and 40s is great. The bigger the number, the fitter you are.
Bad Math Some numbers won’t help you lose weight. Don’t focus on these. 1 / Body fat measured on scales Your hydration level and even the room temperature can affect the accuracy of these devices. Calipers, or even the “Holy Grail pants” test mentioned earlier, will give you a solid idea of your progress for less money and fewer headaches. 2 / Your max heart rate compared with anyone else’s It doesn’t matter if your max is 180 and your buddy’s is 200. Everyone is different. Your max is determined mostly by age and genetics—not by how hard you train. 3 / Body mass index Healthy BMI ranges are quite large, so they’re only useful if you’re significantly over- or underweight. And the formula doesn’t hold up with very muscular athletes. A 5'10", 209-pound man with just 10% body fat, for example, is actually considered overweight by BMI standards.
How to Lose 5 Pounds in 4 Weeks Tape measurements Taking
your waist, hip, and thigh measurements on a weekly basis will help you quantify exactly how many inches you’ve lost. Belt holes Counting the extra belt holes you cinch up is an easy way to get daily feedback on your weight. Holy Grail pants Take
It takes a 3,500-calorie deficit to drop 1 pound; peeling off 5 pounds requires a net loss of 17,500 calories. Here’s how to make it happen. Routine Changes
Calorie Deficit Per Week*
Swap out 2 days of regular running for 2 days of speedwork
440
Add 3 miles to your weekly total
300
Cut 400 calories from your daily intake
2,800
Add a weekly cross-training session on a day when you don’t run
500
Add a weekly strength-training session on a day when you don’t run
400
* Estimate based on a 150-pound person who runs 15 to 20 miles per week over 4 days at a 9:00 pace.
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Nutrition
Servings of fibrous
Servings of the not-so-
Hunger scale Rating
vegetables Eating at least five
healthy stuff The number to
your appetite can help you reduce your calorie intake and lose weight by preventing overeating. On a scale of 1 to 10, where 1 is ravenous and 10 is stuffed, eat when you’re at a 3 or 4, and stop when you reach a 6 or 7.
or six 1-cup servings of fiberrich vegetables a day can really boost your weight loss efforts. How? They’re less energy-dense than most other foods. That makes them a good choice if you’re trying to eat fewer calories. Fiber also makes you feel full and more satisfied.
aim for here: as few as possible. Refined grains, products with added sugar, fast food, sodas, and processed foods tend to be high in calories but provide very little nutrition. The more you can cut back, the easier it will be to trim your total calorie intake and lose weight.
Coming home famished without a dinner plan can lead to grabbing a bag of Doritos. Make a meal ahead of time that you can heat up, or have a few quick go-to recipes to ensure you make healthy choices. 3 / Dependence on low-fat foods Bypass it Realize that a
Avoid the Fat Traps We’ll help you avoid falling into five common mistakes that can drag down your running and your weight loss efforts. 1 / Banning so-called “bad” foods Bypass it Runners trying to slim down often try to cut out all indulgent foods, but this can backfire. “If you’re following an overly restrictive diet, you’re more likely to go overboard on your vices,” says Lisa Dorfman, RD, director of sports nutrition and performance for UHealth at the University of Miami. Losing pounds depends on balancing your diet without depriving yourself. Dorfman suggests the 80-20 rule: Eat well 80% of the time, and allow treats the other 20%. As long as you’re reducing your overall intake, you don’t need to nix any one food. 48
2 / Overindulging in the evening Bypass it If you routinely spend too much time with Ben and Jerry at night, you’ll sabotage your weight control efforts. To avoid this, snack in the afternoon so you’re not ravenous
at night, says Tara Gidus, RD, a Florida-based sports dietitian. Her advice: Eat food in the kitchen. You’re more likely to overindulge when parked in front of the TV, which distracts you from noticing how much you’re eating. And have a plan.
Superbusy? Skip the high-calorie drive-thrus and eat at home. Here are some quick and healthy staples to keep handy. Herbs Basil, parsley, mint Grains Pasta, whole Nuts and grain pancake mix, seeds Walnuts, oats, whole wheat Frozen veggies peanuts, pita chips Broccoli florets almonds, Meat Precooked and bell peppers cashews, chicken sausages, Other produce sunflower and flank steak, roast Prewashed beef cold cuts sesame seeds and precut Dried fruit Condiments Soy romaine hearts, Dates, raisins, sauce, red pepper, preshredded coconut tahini, peanut butter cabbage, limes, Oils Olive, Sweeteners Maple scallions sesame syrup, honey, vanilla Frozen fruit
Dairy Plain yogurt, feta cheese
Marathon & Half-Marathon Training Guide
green light to eat as much of it as they want,” says Dorfman. “This leads to overconsuming calories.” And it can lead to weight gain. 4 / Drinking too many calories Bypass it Many runners think drinks are low in calories just because they’re in liquid form. Not true. Beware of diet sodas: A study found that adults who drink diet sodas often are more likely to be overweight and develop diabetes. Wine has health benefits, but also packs lots of calories. If you’re trying to slim down, keep it to one drink daily. 5 / Running on empty to burn fat Bypass it In theory, running before breakfast forces your body to use fat as its main fuel. “But you need carbs in your system to start your engine and to keep it going strong to burn more total calories,” says Felicia Stoler, RD, nutrition coordinator for the New York City Marathon. Have 100 to 200 calories of easily digestible carbs like fruit juice or yogurt about 30 minutes before your workout. This helps cut down on postexercise hunger and the desire to overeat.
Fast Food at Home
Blueberries or mixed berries, cherries, and peaches
low-fat or reduced-fat item may have nearly as many calories as a higher-fat version because ingredients like sugar often replace fat to make the product taste better, says Dorfman. Plus, low-fat foods can still contain unhealthy saturated or trans fats. “Some people see the term ‘fat-free’ and use it as a
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49
Training for a Marathon (or Half) Training to run a long distance is an all-guts-for-little-glory proposition. It involves achy knees, gallons of sweat, chafed skin, and blisters the size of silver dollars. But it’s on this long, sweaty journey that true transformation takes place.
Getting Started Before you jump into training, it’s important to honestly assess whether you’re ready. By taking a few critical steps before you start training, you’ll save yourself a lot of time, hurt, and heartache down the road. Here’s what to do before you start serious training.
Build a Base As long as you’ve been running at least four times a week for about 6 months, you should be able to complete a training program for either a halfmarathon or marathon without a problem. Many training plans begin with a minimum of 4 days a week of running and a total of about 25 miles a week (or 15 miles for a half). If you 50
haven’t been training that consistently, don’t fret. You can still run your race in the near future. Pick a date a year away, and work your way up to it.
Time It Right Training is time-consuming. At minimum, it will require 30 minutes to 1 hour a day during the week, and up to 3 hours for long runs on the weekend. That’s not counting the extra time you’ll need to cool down, stretch, and refuel. During the 3 to 6 weeks before the race, as the long runs and weekly mileage peak, training will take even more time. Plan ahead for any conflicts; figure out which workouts need to be rearranged and which parts of your usual routine will
Marathon & Half-Marathon Training Guide
need to be adjusted. Set these plans in motion before you start training. That way, as the runs get longer and the race draws near, you won’t have the added pressure of figuring out how you’ll fit it all in.
See the Doctor It’s best to get a checkup before you start training, especially if you’re coping with injuries or you have a family history of heart attack, diabetes, or other chronic illness. If you’re over 40 or your doctor recommends it, get a stress test. Go to the doctor right away if you experience chest pain, pressure, shortness of breath, or some other abnormal feeling while exercising.
Choose Your Race Once you decide that you’re ready to train for a half or marathon, pick a race and sign up for it as soon as possible. Most races offer early bird discounts, and if you sign up early you won’t have to worry about getting shut out if the race fills up. But there are other benefits, too. Once you fork over the cash for an entry fee—not cheap, these days—you shift from running to training. You progress out of casual exercise. You have a mission to accomplish and a road map to help you accomplish it. Knowing that you’ve registered for the race can get you out of bed on those freezing-cold mornings when it might be tempting to hit the snooze button.
Training Plan The most important factor above anything else is that your training plan feels doable. The first few weeks should be a natural extension of the running routine that you’ve already been maintaining. If the plan is a good fit, you’ll finish most workouts feeling challenged and exhilarated—like you put in a good, honest effort—but not demolished. But if the plan is too hard for your current level of fitness, you’ll go home feeling frustrated and possibly hurt. And if it requires more time than you can spare, you’ll have relentless guilt and stress, and you’ll feel like you’re constantly giving short shrift to something or someone. If you’re a beginner, pick a plan that includes rest days and running days. That plan will give you the most opportunity to practice running and develop the endurance you need with the
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How Fast Can You Go? You can use the finishing time of shorter races to predict your pace for a longer distance. HalfMarathon Marathon
5-K
10-K
17:13
35:54
1:19
2:45
17:44
36:59
1:21
2:50
18:16
38:04
1:24
2:55
18:47
39:10
1:26
3:00
19:18
40:15
1:28
3:05
19:50
41:20
1:31
3:10
20:21
42:25
1:33
3:15
20:52
43:31
1:36
3:20
21:23
44:36
1:38
3:25
21:55
45:41
1:40
3:30
22:26
46:46
1:43
3:35
22:57
47:52
1:45
3:40
23:29
48:57
1:48
3:45
24:31
51:08
1:52
3:55
25:03
52:13
1:55
4:00
26:05
54:23
2:00
4:10
26:37
55:29
2:02
4:15
27:39
57:39
2:07
4:25
28:10
58:44
2:09
4:30
29:13
1:01
2:14
4:40
29:44
1:02
2:16
4:45
30:47
1:04
2:21
4:55
31:18
1:05
2:24
5:00
32:32
1:07
2:28
5:10
32:52
1:08
2:31
5:15
33:55
1:10
2:35
5:25
34:26
1:11
2:38
5:30
Source: runnersworld.com/trainingcalculator
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least risk of injury. If you get through your first race and you enjoyed it enough to do another, then you can focus on getting faster by adding speed sessions and other different kinds of workouts to your training. Here are the factors to consider when picking a training plan.
Weekly Mileage How many miles per week did you run on average for the past 6 weeks? You don’t want to start a routine that is
a huge jump in mileage from what you’ve been doing. The first few weeks should be no more than 10% more than what you’ve been doing for the past 6 weeks.
Running Days Ideally, you’ll have 4 to 6 days each week to run. That said, it is possible to train on 3 days of running a week, as long as you cross-train on the other days to maintain your cardiovascular fitness. Reserve at least 1 day each week for complete rest, with
no cross-training or easy running, to allow for full recovery. That day will help you steer clear of injury and will also allow you to catch up on all the details of your everyday life.
The Right Plan Use a training plan that matches well with your current weekly mileage, days available, and crosstraining needs. For help finding a specific training plan, go to runnersworld. com/trainingplans.
Set Smart Race Goals Runners tend to measure success by the minute; that can set you up for failure. Miss your mark after all your hard training, and it’s such a downer that you may end up quitting. Setting multiple goals—and making sure that at least one is not defined by the clock—will guarantee a sense of accomplishment come race day, no matter what happens. Here’s a guide to help you. Make it to the finish If you’re a first-timer, just focus on getting to the starting line injury free and reaching the finish feeling strong and healthy, having enjoyed the experience enough to want to do it again. Make it personal The temptation to compare ourselves to others is intense. Age group rankings and finishing places only encourage that. But try to forget everyone else. Comparing yourself to others can cause undue stress. Your goal should be a very personal thing between you and the road. Make it flexible Don’t be afraid to change your goals if you miss big chunks of training or if, say, it’s 90° on race day. Go into the race with three acceptable outcomes. One might be, “At least I finished.” Another might be, “I had a pretty good time.” And another might be, “Wow, a PR!” If you’re particularly anxious, don’t tell people your goal times, 52
as it will only amplify the stress. Make training goals You don’t have to wait for a finisher’s medal to reap the rewards of your hard work. Set goals for training, like completing your long runs or making it to the track every Wednesday. Write down your goals in your training log, and note when you accomplish them. On days when workouts feel hard or you doubt that you can go the distance, having this list of all that you’ve accomplished so far will be evidence that you can. Set realistic time targets To set an achievable time target, see “How Fast Can You Go?” on p. 51. This can give you an idea of a realistic finish for your goal race based on your current fitness level. But don’t treat it as gospel. Missing training time due to factors such as injuries or weather can have a big impact on how well you perform.
Marathon & Half-Marathon Training Guide
Guide to Basic Training There are time-tested methods of training that have worked for thousands of coaches and millions of runners—and they don’t involve pain and anguish. A good training plan follows certain basic principles to help a runner develop the endurance required to run many miles without getting injured. It will systematically ramp up mileage and intensity so you gradually push yourself faster and farther than you’ve gone before. It will follow hard efforts with rest days to stave off injury and burnout. There is as much payoff for your mind as there is for your body; weeks of training will help you develop the mental grit and emotional toughness to gut it out on race day. You’ll be much more confident stepping up to the starting line knowing that you have gotten through 12-mile runs, speed sessions, and many, many days when you would have preferred to sleep in. If you’re just starting out, understanding the fundamentals of preparation will help you stick to your plan. If you’re a seasoned runner, it’s worth your time to brush up on these basics. They may help you break through performance
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barriers or overcome training frustrations. Follow these rules of the road, and you’ll maximize your chances of reaching your goals and getting to the starting line fresh and ready to run your best.
no more than 10% each week. It keeps you from getting injured, but it also makes the added mileage more manageable.
Run Easy Most of the Time
About 80% of your runs are going to be done at an easy pace that’s about 60 to 90 seconds slower than your The prospect of covering goal race pace. The pace the race distance can be should feel comfortable daunting, even for those enough for you to hold a who’ve done it before. conversation while you run. Luckily, you don’t have to If you’re using a heart-rate do it all at once. Coaches have found that the best way monitor, you want to be at 65 to 70% of your maximum to avoid injury is to follow heart rate. If you’re huffing the 10% rule: Increase your and puffing, you’re going too weekly mileage and the fast. These miles strengthen length of your long run by
Start Slow, Build Gradually
53
muscles, build endurance, burn fat, and build blood volume. But the biggest benefit is that they allow you to get the most practice running without getting injured.
drinking, gear, and bathroom logistics you’ll need to learn for race day. You’ll also get emotionally and mentally prepared to spend hours at a time running. Beginners should take long runs at an easy pace and just focus on Alternate covering the distance feeling Hard and strong. These runs will help Easy Efforts you get in the miles you need to prepare for the race without In each week of training, getting injured. you’ll have a hard workout (like a speed session or a long If you’re shooting for a PR, run) followed by a rest day or you can try other variations. an easy run. Similarly, every Fast-finish long runs involve inserting a few miles at your few weeks you’ll cut back goal race pace during the your mileage so you have time to recover. Why is that? last 3 to 5 miles of a run. During the recovery periods This helps you practice digging deep when you’re that follow hard workouts, most fatigued. your body rebuilds and repairs the muscle tissue Hit the Hills that’s been damaged and broken down during the During the first half of your workouts. Through that training, you should include rebuilding process, your a day of running on the body gets stronger and more hilliest route you can find. resistant to fatigue at faster Hills build leg and lung paces and longer distances. power, which will give you If you don’t push your body the muscle and stamina you far enough or fast enough, need to run faster later in the you’ll never develop the program. They’ll also help ability to run farther or prepare you for hills you faster without tiring. If you might face in the race. You overload your body too won’t feel fast going up hills, much or don’t rest enough, but you’ll feel strong. Even a you’ll get injured. small amount of hill work can help you build leg strength, Run Long aerobic capacity, and running Every Week economy (how efficiently your body uses oxygen). If The long run helps you you’re a beginner, ease into build endurance, get used it. Hills do put extra stress on to spending time on your muscles, knees, and Achilles feet, and practice the eating, 54
Marathon & Half-Marathon Training Guide
tendons that may not be ready to handle the load. Here are some rules for hitting the hills.
Get some variety Incorporate a variety of steep, short climbs and long, gradual inclines into your training. On the steep short climbs, you’ll feel a quick cardiovascular boost. On the long, gradual inclines, you’ll get more endurance training. Any incline will recruit different muscles than running on flat stretches will.
Mimic the course This is especially important on long runs, which are dress rehearsals for race day. Look at the course elevation map for the race, and plan your long runs so that they incorporate climbs at the same points that you’ll face them during the race.
train for downhills As fun as it can be to fly down a hill with the help of gravity’s pull, if you’ve ever run a downhill race, you know that steep descents can zap the power you need to take on flat stretches and uphill climbs and can leave your quads feeling trashed for days afterward. Running downhill requires
the muscles to lengthen, or make eccentric muscle contractions. These contractions can cause microscopic tears in the muscle fibers and generate more force than when you’re running uphill or on flat ground. To make matters worse, it’s easy to hit top speed on a steep descent— and the faster you move, the harder each foot strikes the ground and the more pounding your muscles endure. But by incorporating downhills into your training, you can weather them better and bounce back from them sooner. Start with a short, gradual slope with a 2 to 3% grade, and move on to steeper and longer descents as you get more comfortable. To prevent injury, start by running on a gentler surface, such as grass, before moving onto the roads.
This Way Up (and Down) Run relaxed and maintain proper form when you’re climbing and making descents to build your leg and lung power. Going Up • Keep your head and chest up. • Look straight ahead • Visualize the road rising to
meet you.
upright.
• Look straight ahead. • Visualize “controlled
falling.”
• Keep your shoulders back. • Push up and off the hill,
• Keep your nose over
• Don’t bend at the waist and
• Step softly; don’t let
springing from your toes. hunch over.
• Look straight ahead.
end because there are likely to be plenty more hills like the one you just climbed. When you’re running downhill, resist the urge to fly down, tempting as it is. Just enjoy the fact that the same pace feels easier. Use it as a chance to catch your breath for whatever challenges are up ahead.
Running at Tempo Pace
Tempo runs teach your body Run an even to run faster before fatiguing. effort, not How? They help you raise an even pace your lactate threshold pace, the speed you’re able to Your pace will slow when maintain before lactic acid you’re running uphill, but begins accumulating in your try to maintain the same leg muscles more rapidly level of effort—the same than they can recycle it breathing rate and leg into usable fuel. When this turnover—as when you’ve been running on flat ground. happens, your muscles begin to perform less efficiently. Why? If you try to charge The higher you push your up the hill, you’ll end up spending all your energy and lactate threshold through appropriate training, the be zapped by the time you farther and faster you can get to the top. You want to run before tiring. have something left at the
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Going Down • Keep your torso
your toes.
your feet slap the pavement.
Tempo pace is typically about 35 seconds faster than your goal pace. Tempo runs should last for 20 to 35 minutes, and your effort level should be “comfortably hard”—you should be able to say a few words here and there but not a lengthy diatribe.
Running at Race Pace It’s important to get as much practice as possible running your race pace during training. That way, on the day of your big event, your body will just be able to dial into it, and it will feel like your body’s natural rhythm. And knowing that you’ve run dozens of miles at race pace will help you feel more confident when the starting gun goes off.
Run Fast Once a Week Even if you’re not competitive, running faster 55
once a week is a great way to improve your fitness and your race times. It will also build cardiovascular strength because your heart will be forced to pump harder to deliver oxygen to your leg muscles. Also, your leg muscles will get stronger and more efficient at extracting oxygen from your blood. And as your legs and feet turn over at a quicker rate, you’ll shed sloppiness in your stride and run more efficiently. Speedwork also keeps your metabolism revved (and calories burning) even after your workout is over. There’s a mental benefit to speedwork, too: By running closer to maximum pace once a week, your race-pace and
easy runs will feel truly “easy” by comparison. It’s best to do speedwork on a flat track, where the distance can be measured.
Taper Off During the final weeks leading up to the race, drop your weekly mileage by 25 to 50%, but keep the intensity of the workouts high. The idea is to let your muscles recover from the buildup of mileage and intensity and adapt to the stresses of training so that you get to race day feeling fresh and ready to run your best. But don’t put your feet up just yet. The idea is to rest, not rust. You’re running fewer miles, but keep doing workouts like race-pace runs and speedwork.
Measure Your Effort Each workout has a goal— to build endurance, make you faster, or help you recover. It’s important to measure your effort while you’re training to make sure you’re working out at the right intensity and reaping the benefits. Go too hard on the easy runs, and you won’t have the energy to take on the speed sessions and long runs. Go too slow on your hard runs, and you won’t push your fitness to the next level. There are a variety of ways to gauge your effort: Pace, heart rate, and the talk test have all been proven to be effective. Choose which measure you want to use, and stick with it. Use the “Measure Your Effort” chart below as a guide.
Measure Your Effort Here’s a guide to using different methods to measure your effort during different kinds of workouts. Even when you’re training for a marathon, a 5-K is a good reference pace because it’s the most popular race distance. Also, keep in mind that it’s best to use just one variable to measure your effort because trying to keep track of all of them at once might only confuse you.
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Type of Run
Pace
Heart Rate
Talk Test
Easy Run
90–150 seconds/mile slower than 5-K pace
65–70% of max heart rate
Complete sentences
MarathonPace Run
25–50 seconds/mile slower than 5-K pace
92–94% of max heart rate
A few words at a time
Speedwork (800s, 1200s)
5–15 seconds/mile faster than 5-K pace
98–100% of max heart rate
Can’t. Talk. Must. Run.
Tempo Run
20–40 seconds/mile slower than 5-K pace
94–96% of max heart rate
A few words at a time
Long Run
90–150 seconds/mile slower than 5-K pace
65–70% of max heart rate
Complete sentences
Marathon & Half-Marathon Training Guide
Pace When you’re doing speedwork on a measured stretch of road or a track, it’s a good opportunity to let your watch do all the work while you run strictly based on how many minutes it takes you to cover each mile. If you don’t know your 5-K pace, you can either go run a 5-K (check out runnersworld.com/racefinder to scout out an event near you) or do a 1-mile time trial and plug that time into a training calculator (like the one at runnersworld.com/ trainingcalculator). Based on that pace, the calculator will tell you which paces to use for which workouts. Heart rate Tracking your heart rate with a monitor (which reads your pulse via a sensor built into a chest strap) tells you precisely how hard—or easy—you’re working. A heart-rate monitor will track how many beats per minute your heart is taking so you can make sure you’re working within a particular percentage of your maximum heart rate during every workout. For instance, you’ll want to make sure you’re running within 65 to 70% of your maximum heart rate on easy days so your body has a chance to recover from hard workouts. How do you find out your maximum heart rate? The best way to estimate maximum heart rate in
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healthy, active people is to do a 200-meter sprint time trial and then repeat it a few days later. Take the highest heart rate you achieve in those trials as your maximum heart rate. Most experts agree that a widely used formula— 220 minus your age—may be inaccurate, especially for many women. In 2010, researchers at Northwestern University found that a better formula for women ages 35 and older was 208 minus 88% of your age. The talk test This is one of the most widely used methods of determining whether you’re running at the appropriate level of effort. Informal as it sounds, research has shown that it’s an accurate predictor of intensity. In studies where subjects were asked to recite the Pledge of Allegiance while running on treadmills, those who could comfortably do so also had heart and breathing rates that were within their target aerobic zones. The converse was also true: Those who were huffing and puffing their way through the recitation were generally running too hard.
in and out of a run can make the running feel easier and help you avoid injury. A 5- to 10-minute warmup will gradually raise your heart and breathing rates, get blood flowing to your muscles, and get them prepared for the work ahead. Inserting strides at the end of the warmup wakes up your nervous system and gets the fast-twitch muscle fibers firing. Ending a run with a 10-minute cooldown of easy running allows your heart rate to fall gradually. Stop abruptly after a hard run and the blood can pool in your legs, making you feel faint. The kind of warmup you do depends largely on what kind of workout you’re doing that day. In general, the faster or farther you intend to go, the longer and more thoroughly you should warm up. For an easy run of, say, 4 miles, you might just walk for a few minutes to loosen up your muscles and joints, then start slowly jogging before gradually ramping up to your target pace. If you’re sore or tired, it may take longer to get the kinks out. If you’re hitting the track, a longer warmup of 1 to Warmup and 2 miles will make it easier Cooldown to hit your target pace and avoid injury. You might It’s hard enough to get in your prescribed miles for the also include some dynamic stretching in the form of day, so it’s tempting to skip the warmup and cooldown. drills, like skipping and high knees, or by doing strides. But taking the time to ease 57
Be Sure to Cross-Train Running is hard on your body—it’s easy for the muscles, joints, and connective tissues to wear down from all the shock absorption. Cross-training is a great way to maintain
your cardiovascular fitness while giving your body a break from the pounding of running. Activities like yoga, Pilates, and strength training can help build muscle and promote recovery. Swimming, cycling, elliptical training,
and rowing will burn a lot of calories and improve your aerobic fitness. They also help you develop a strong upper body, which can help you run faster with less effort and maintain good form in the late stages of a race, when you’re fatigued.
Watch Your Form There are a few basics to running form that will help you run more comfortably. Look ahead Keep your gaze straight in front of you, not down at your feet. This keeps your neck and head in proper alignment. Drop your shoulders Keep your shoulders low and loose, and don’t let them creep up to your ears, especially when you start to feel fatigued. Tense shoulders steal energy you need to run. If you find yourself tensing up, shake out your hands and arms to release the tension. Run tall Keep your back straight, at a 90-degree angle to the ground. Don’t lean forward, as this can lead to lower back pain and make you fatigue faster. Swing your arms Hold your lower arms at about a 90-degree angle to your body, about level with your belly. Let your arms swing in rhythm with your legs. Make sure to swing them forward and back, not across your body. Loosen your grip Keep your hands in unclenched fists, with your fingers lightly touching your palms. Imagine yourself trying to carry a piece of paper in each hand without crushing it. This will release the tension in your upper body. Plant your feet Your foot should hit the ground lightly with each step—landing between your heel and midfoot—and then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. Maintain a short stride Your feet should land directly underneath your body. If your lower leg (below the knee) extends out in front of your body, you’re overstriding; this can lead to injuries and slow you down. With a shorter stride, you’ll land softer and with less impact. To shorten your stride, work on increasing your stride rate (how frequently you take each step). Check your watch for a minute, and count each time your foot strikes the ground. If the count is below 80 for each foot, practice shortening your stride. With practice, this will feel more natural.
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Marathon & Half-Marathon Training Guide
Your Raceday Strategy Even for seasoned racers, the days before a marathon or half-marathon can be stressful. It’s all too easy to become so distracted by the big picture you miss the small yet important details. With all the hope and hard work that you’ve invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best.
The Prerace Checklist You’ve trained and are ready to race—but are you fully prepared? Here are some things you can do to stay on track in the critical hours before the starting gun fires.
Pack up the night before At many big races, you’ll have the option of taking a bag to the start and checking it to pick up at the finish line. It’s best not to put anything in the bag that you can’t live without. Here’s what you should consider packing. ID Put your name, address, cell phone number, bib number, and e-mail address clearly on the outside of the bag. Trash bag A heavy-duty
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trash bag can provide a nice seat so you don’t have to plop down on wet grass. If it’s raining at the start, you can use the trash bag as a raincoat. Extra tissue The only thing worse than waiting in a long porta potty line is getting to the front and realizing that there’s nothing to wipe with. Reading material If you have a long wait before the race, pack some magazines or a book to keep your mind occupied. This can keep you from obsessing about the race. Extra race fuel and drink
Sometimes energy gels can slip out of your hands, or your favorite flavor of sports beans will fall out of your fuel belt. So bring
extras just in case, plus the water and sports drink that you prefer. A change of clothing
After the race, you’ll cool down and chill quickly. Best to have something warm and dry to change into. Postrace refueling There are always snacks at the finish line, but what the race provides may not sit well with you. For maximum recovery, choose something with a 4:1 ratio of carbs to protein. This will help restock your spent glycogen stores and repair broken-down muscle tissue. You might try a sports recovery drink, energy bar, or other packaged food that won’t spoil, spill, or get ruined in transit.
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The Big Day
risk poor performance and injury. Before the start of your race, walk or jog for 10 minutes. Finish with four to six 100-meter strides, which will get the fast-twitch muscle fibers firing and improve neuromuscular coordination. Gradually accelerate to about 85% of max speed for the first third of the stride. Hold that pace for another third, then gradually decelerate over the final third. After each stride, walk around and shake out your legs for 90 seconds. Then stride back in the opposite direction.
Last night you laid out your gear and reviewed your race strategy. Then you got a solid 8 hours of sleep. Here’s what to do when the alarm goes off. Take a hot shower A shower helps wake you up for an early start time, and it passively warms your muscles.
Plan your fuel Have a high-carb, moderateprotein, low-fiber meal 2 hours before the start. Have toast with a little natural peanut butter, for example, and half a banana, or a smoothie containing fruit and yogurt.
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Don’t wear things that will slow you down. That means no headphones, no iPhone, no long-sleeve shirt around your waist, and no heavy shoes.
Training Tip: Drop 5 A 5-pound weight loss can take more than 2 minutes off your time. Plus, weight loss can reduce your injury risk and improve your biomechanics.
Expect the unexpected Sometimes the start of a race is delayed. For a delay of less than 30 minutes, keep moving. If space is tight, run in place for a moment or Stay loose and jump up and down. Shake think positive your legs out to keep the As you wait for the start, blood moving. shake out your arms and For a delay of an hour or legs. Review your race plan, longer, your best bet is to sit and reflect on a “highlight reel” of all the great training down and start your prerace runs you’ve logged. And wait warmup from scratch at the for the starting gun to go off. appointed time.
Stick to a routine Go through the fueling, hydration, and bathroom routines that have worked for you during training. Don’t do anything new that could jeopardize your hard work.
Limit the sips Yes, you need to stay hydrated, but no major drinking 30 minutes before the gun; sip if your mouth is dry or it’s particularly hot out. Some athletes will take a mouthful and use it as a rinse and spit. Hydration is something that needs to be considered on an
Training Tip: Wear less
The biggest challenge in a standstill affair is mental. Stay calm, take a deep breath. Don’t waste adrenaline by getting angry at the race officials. Listen to music on your iPod. Remember, raceday is made up of a host of variables out of your control, including the occasional race delay. Just because a start time is pushed back at the last minute doesn’t give you permission to not seek excellence.
Running the Race ongoing basis; the days and weeks before the race are just as, if not more, important. Be sure you’re drinking enough throughout the day, every day, not trying to cram on raceday. Arrive early Get to the race at least 1 hour before the start, so you have time to pick
Marathon & Half-Marathon Training Guide
up your number (if you don’t already have it), use the porta potty, and warm up. You don’t want to be running to the starting line. Warm up A proper warmup increases heart rate, breathing rate, and bloodflow to the muscles; skip it and you
Here’s how to pace yourself when the gun goes off. Start slow, finish strong Don’t go out too fast! Too many runners make the mistake of running as fast as they can out of the gates, and fading out miles before the finish line. Start a little
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slower than you’d like, and let people around you pass you. As you get into rhythm, and gain speed, you’ll pass many of them in the final miles of the race. Go negative Aim for a negative split. That is, running the second half of the race faster than
the first half. Head out 10 to 15 seconds per mile slower than goal pace, and take walk breaks early on. Even though you may be doing a marathon or half, you should be running so easy that you feel like you could go the whole distance. In a full marathon, for example, you should be running easy 61
at first, then slowly increase your pace.
enough that you feel like you could run 150 miles at that same pace.
Blister In a short run or race, you can keep going. But in a marathon or half-marathon, it’s best to deal with a blister before it becomes painful enough to throw oft your gait. Covering it with a Band-Aid or moleskin is ideal. But if an aid station or home is miles away, adjust your laces. Tightening them could stop heel slippage (a common cause of blisters); loosening them could take pressure off a hot spot.
Stay in your own zone At a race it’s easy to get amped up in the excitement of the day. The music is blaring, adrenalin is flowing; you feel like you want to charge out of the start like they just released you from prison. And it’s unnerving when it feels like everyone is passing you. Ignore everyone else. Stick to your own race plan. All those people whopassed you? You’ll pass them late in the race. Listen to your body Music players and training watches can be great, but in a race, you really want to tune in to how you’re feeling— how easy or labored your breathing is, how tired your muscles feel. With a training watch, it’s way too easy to start stressing about your splits at each mile. Remember that it’s the finishing time that counts. The individual splits along the way don’t mean a thing.
Take the hills at an even effort Your pace is going to slow uphill and accelerate downhill; Try to maintain the same level of effort both ways. If you kill yourself to stay on pace on the way up and then let yourself free-fall
Training Tip: Sleep more Research from Stanford University indicates that athletes who get more sleep during training have better reaction time and speed. Even if you can’t get 10 hours of sleep like the study subjects, the researchers say that just a 20-minute nap can help performance. 62
Marathon & Half-Marathon Training Guide
on the way down, you’ll zap the strength you’ll need later in the race.
Midrace mishaps Here’s how to conquer race-day disasters before they strike. Muscle cramp Stop running and apply pressure to the muscle. Press firmly for 15 seconds—don’t massage. Then gently stretch the muscle. Repeat the pressure/stretch cycle until the cramp subsides. Walk
Side stitch Notice which foot is striking the ground when you inhale and exhale. Then switch the pattern. So if you were leading with your right foot, inhale when the left foot steps. If that doesn’t help, stop running and reach both arms above your head. Bend at the waist, leaning to the side opposite the stitch. Ankle turn If you suffered a minor sprain, your first few steps will be painful. But once the ankle loosens up, you’ll be able to run on it and get back in the race with ease. Stop if your pain is more severe with each step— that’s a sign of a fracture.
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Training Tip: Drink caffeine Not only is caffeine credited with improved alertness and increased focus, research suggests it can improve pain tolerance and help you fatigue less quickly. To get the most out of caffeine, down a cup of plain tea or coffee (not a latte) 30 to 60 minutes before a race or hard workout.
Stumble and fall Get up and assess yourself. Road rash or minor scrapes can be patched up later. (Heavy bleeding needs immediate treatment.) Running might feel difficult at first because your heart rate will be elevated and you’ll be shaken up. Stiffness after a pit stop Keep your breaks brief— 2 minutes at most. Walk while taking water rather than coming to a complete stop. Start back up slowly; don’t resume your prior pace right away.
Eye on the Prize Having negative thoughts? These simple strategies will help be your own cheering section. You aren’t as fast as some others You might be measuring yourself against a faster running buddy, a random runner, or everyone in your age group. Ultimately you can only control your
own performance. But remember that you have a better chance of doing well because that person is there to motivate you to get faster than you would going solo. You want to slow down Keep a focused, attacking mindset, so you’re gliding strong with effort and you don’t drop into a comfort zone. Keep in mind that the fatigue you feel is fleeting compared with the hours of training you’ve put in. Everything hurts Focus on your form to distract you from your discomfort. Run tall, relax your shoulders. Regardless of how you feel, tell yourself, “I’m going to sprint as fast as I possibly can. I’m going to get the best time I possibly can.” You still have to so far to go Break it down. Anticipate that you’re going to hit this tough mental stretch two-thirds through the race, 63
and prepare for it. Make sure you’re fueling enough to keep your energy levels stable and even. Break the race into segments; take it 1 mile (or kilometer) at a time. You are tired and want to slow down When you start to think, “I’m tired,” or “I want to quit,” remember that everyone around you is hurting more than you are. Have a mantra to sync with each footfall to keep yourself going. Try “This is my time” and “The longer I go, the stronger I get.” The personal best you had your heart SET ON slips away Stay flexible with multiple goals. Have at least three goals for the race. Have an A goal for your banner day—if the weather is perfect and you got plenty of sleep the night before. Make sure that this goal is based on a
realistic assessment of your training and fitness. Set a B goal that will leave you feeling like you gave it all that you had. Finally, set a “process” goal—one that isn’t attached to the time on the finish line clock. You might have a goal of fueling on schedule every hour. Or you might have a goal of running even splits—running each mile at about the same pace. You feel discouraged See your success. Have images that are personal and easy to conjure up, and that elicit positive emotions. Replay the “highlight reel” of the greatest moments of your running career—your last PR, the first time you
ran 10 miles, and how you feel when your training is clicking along. People keep passing you Draw strength from the spectators and the other runners. Encourage others and soak in the roar of the crowd. Let them fuel you to a peak performance. You want to quit Remember why you run. Not just today, but every day. Knowing that you’ve lost weight, adopted a healthy lifestyle, found a whole group of new friends through running, or are raising money for charity can help you stay positive through the tough patches.
Training Tip: Limit the junk Sugar can actually trigger hunger, which can lead to weight gain. Plus, you’ll get more out of your mileage with long-lasting staples like whole grain rice and pasta than with sugary foods that can cause sluggishness— not what you want if you’re pushing for speed.
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Marathon & Half-Marathon Training Guide
