Marathon Training Tips

During my lengthy stay here on Okinawa, I have enjoyed participating in several endurance sporting events. You only live once, right? I’ve completed 26.2-mile marathons in exotic places like Bali, Singapore, Hong Kong, Australia, and Hawaii. I’ve biked 330 kilometers (206 miles) in the 2-day non-competitive Tour de Okinawa. I’ve also been able to finish the Izena 88 Triathlon twice (2K swim/ 66K bike/ 20K run).

Although I’ve been told many times that I cannot leave Japan without climbing Mt. Fuji, this was another adventure that never really sparked my interest. Why would I want to climb Mt. Fuji? Everybody does that. Then one day I came across information about a 1/2 marathon Mt. Fuji Mountain Race. Perfect. Let’s do it! .

According to the race website, the 21 kilometer race to the summit starts in Fujiyoshida and climbs a total of 9,770 feet, finishing at the summit, 12,388 feet above sea level. Challenging, but something I hoped that I could manage.

It’s been 3 years since I entered this race, but as I recall the first 5 miles weren’t too bad. Well shaded on a nice trail, with the exception of the first kilometer, all uphill. I remember thinking just set the treadmill at an 8% or 10% incline for a few miles and you’ll get the idea what this is like. The stretch between 5 and 10 miles proved a bit more challenging, with some short little climbs over steps and rocks. No big deal.

My time at Station 6 (10 miles give or take) was 1 hr 57 minutes, and little did I know that the fun part of the course was still ahead. At that point all running was replaced by slow, steady, uphill, never ending climbing/walking. The pace wasn’t bad, but I kept looking up, where as far as I could see was a winding trail of people disappearing into the clouds. People that I had no hope of catching.

Below me was a similar image, only they were passing me one by one. I was supposed to be in a race, yet here I was falling farther and farther behind.

With the idea of racing all but over, I focused on reaching that still invisible summit, chatting with hikers carrying their precious walking sticks along the way. Forgetting place and time, I just wanted to get this one over with.

Finally, right at 4 hours, I crossed the finish line! I was happy to beat the 4 hr 30 minute cut-off with a half hour to spare, but then it hit me that I still had to get down. That took another 2 hours.

Was it worth it? I’ll remember this race for the rest of my life, so I guess so. Could I have done better? Sure, if I’d done a lot more uphill running and Stairmaster training. It was harder than I’d imagined, but not as painful as running a full marathon. Will I go back? You know what they say about Mt. Fuji. “One who never climbs Mt. Fuji is a fool, and one who climbs it twice is twice the fool.” That bit of wisdom certainly applies to the Mt. Fuji Mountain Race.

This year, the 59th running of the Mt. Fuji Mountain Race will be July 28th.

There are several run-equipment choices I feel can help you quite a lot in your quest for your first Ironman Trathlon finisher medal.
SHOES- Of course well fitting shoes are a priority. I’ve tried every sort of shoe you can imagine over the years and have come to this conclusion:
You can train just as well and stay just as injury free in $50 shoes as you can in $150 dollar shoes. For instance, what if an outlet has a brand new 2005 model shoe on sale for $69, and sells the new, improved (same shoe) 2006 model for $149. Does that mean the older model was no good and will hurt your feet? Of course not! In order to stay competetive, manufacturers have to continually make small changes and/or improvements in their product to stay in step with the competition.
The change from one year to the next may just be in the color, or new lacing system or a bit more build-up in some part of the shoe. Sometimes the change is really small.
Just shop around. See whats out there and in your training try several different types of shoes and when you find the one that just feels great, fits perfect, and never gives you blisters no matter how far you run—then that’s your race day shoe. Try and make your choice for a race day shoe the lightest of all your shoes.
Remember: Whatever you do, don’t go out and buy some fancy shoe for Ironman day because it looks really great. Go with the old shoe that got you there. Don’t make any late changes.
I heard this story years ago and have never forgotten it and it’s just a great example of what I’m talking about.
It’s 1960, Rome Olympic Games. An African from Ethiopia shows up for the games. He is running in the marathon. He has no shoes. He didn’t train in shoes. He trained back home by chasing rabbits for miles in his bare feet. A major shoe distributor at the games gave him a brand new pair of shoes to wear. He put them on. They hurt his feet. He took them off. Said “No, thank you”. He ran the marathon in bare feet. Twenty miles were over the cobblestones of Rome.
HE WON THE GOLD MEDAL!!
Now the shoe manufacturer really LOVES him and gives him shoes to train in at home.
FLASH AHEAD 4 YEARS TO THE NEXT OLYMPIC GAMES–
This African runner from Ethiopia shows up at the Olympic Games. He is entered in the Marathon again. He is wearing shoes that he trained in at home. They don’t hurt his feet now.
HE WON THE GOLD MEDAL!! AGAIN!!
HIs name is Abibe Bikila. The first African to win olympic gold–now they are a dynasty.
The moral of the story is:
If he had worn the shoes for the 1960 Olympics, not only would he have not won gold, he would have trashed his feet. Just imagine the blisters. He wasn’t accustomed to wearing shoes.
If he had not worn shoes in the 1964 Olympics, not only would he have not won gold, he still would have trashed his feet. He wasn’t accustomed to bare feet anymore and his feet would not have the same toughness as the previous olympic games.
So I repeat: Go with the footwear that you’ve done lots of training in. Don’t make any late changes. When I found a pair of racing shoes I just loved, I wore them training until they were nicely broken in. I put those elastic, lock laces on them, so I never had to tie them again and I put them away. I wore them for 5 Ironman races. In that last transition, it was like putting on a favorite pair of slippers. I NEVER had blisters or foot problems. I ran one Ironman marathon in 3:34 in those same shoes.
FUEL BELT-I was so glad to see these come on the market. It used to really bug me to run a long distance in training with a water bottle on my hip. I just seemed out of balance. For that reason, I never bothered taking a water bottle out on an Ironman run course. You should really make a fuel-belt a part of your Ironman run-equipment for training and racing. The belt I prefer holds 6 smaller containers. They are spread out around your waist so you don’t feel out of balance and you hardly know they’re there during your runs. These are a particularly good idea for the Ironman marathon because you can use them for your favorite fuel if its not being supplied on the course. The belt also has reflectors built in for night running.
HEART MONITOR- I really feel that everyone training for an Ironman should make use of a heart monitor. It’s just a really important piece of run-equipment. See my page on training with a heart monitor.
WEAR A CAP- I’m not sure why some Ironman Triathletes don’t wear hats. They provide protection from the sun of course–but more than that–they are ideal for putting cold water in(or ice) at aid stations to keep you cool. On extremely hot days you just HAVE to do everything you can to keep your body cool.
CLOTHING- For training of course, you have to dress for the weather in your part of the world. For race day however there are a few ways you can go.
TRISUITS are a really good idea. You wear the trisuit under your wetsuit and you’re good to go for the other two events. Usually they dry out pretty quickly, but you may be cool in the early portion of the bike ride.
A second option is tri-shorts and a seperate top. The shorts are padded for the bike and like the trisuit, you just wear the shorts and top under your wetsuit.
A third option is just wear a swimsuit under your wetsuit and make a complete change into clean, dry, and warm cycling clothes. Then make another complete change at transition two into running clothes.
In my later races when time was more of a factor for me, I went with the second option. I preferred a seperate top, because I had pockets(similar to a cycling jersey)sewn into the top to hold food. Normally trisuits don’t come with pockets and its not really the type of material you can sew a pocket onto. Also, if I felt like changing into running shorts at the second transition it was a simple operation. Just wear the same top and change shorts.
For your first Ironman the run-equipment you choose can make a big difference in how you perform on the day.
The clothing you choose will make a difference to your comfort level on race day. I would recommend for your first Ironman Triathlon, that you take your time and go with clothing option number three. Just wear a swimsuit under your wetsuit, make a complete change into cycling clothes, and make a complete change into Your favorite running clothes and shoes for the marathon.

When you are training for running marathons or other long running events, it is important to plan for not only your daily and weekly training regiments, but also prepare for the race day itself. Here are some tips for running on the big day:

-Pre-race meal: Because your body will be burning between 500 and 1,000 calories per hour, it is important to give your body nutrients before the marathon. A good meal tends to contain mainly carbohydrates, water, and electrolyte replacements, but some runners prefer a more carbohydrate-protein balanced meal.

-Equipment: People who are running marathons generally have good, supportive running shoes already. However, don’t forget the rest of your running clothes. Seams in shorts, socks, and shirts can cause uncomfortable chafing over the course of three or four hours. It is also a good idea to have an anti-friction product and protection for thighs and chests. Another small but important running tip: Carry a few bandages to take care of any blisters or scrapes you might incur on the road!

-Stay warm: Keep your muscles warm by bringing warm clothes and a throw-away blanket to the starting line. Begin your warm-up about 30 minutes before the race and don’t be afraid to use the first mile as the completion of your warm-up.

-Start slowly: Have a plan for the pace that you can maintain for the race and stick to it. Try not to worry about what other runners are doing during the race. You may find it helpful to wear a speed/distance monitor.

-Liquids: Drink at every water stop whether you are thirsty or not. Make sure to mix in some electrolyte replacements- water without electrolytes is more harm than good to your muscles!

-Nutrients: Find out before the race what you can stomach while running. Energy replacement bars and gels can be a good idea, but some runners will pack and carry other foods. Make running and eating part of your regular training- not just a race day event!

-At the finish line: Keep moving even after you have crossed the finish line. Walk and give your body time to cool down. Begin replacing nutrients and liquids as soon as possible. Some runners soak their legs in cool water for 10 to 20 minutes after the race.

-Stay positive and enjoy the race! A positive attitude can be the difference between a good race and a disaster!

Most of these marathon running tips are easily done if you take the time to make a plan of action well before race day. You’ve trained hard- make race day a fun and rewarding success!

In my late 30s, I was still running decent times and breaking 16 minutes for 5 kilometers, but had not been doing any serious marathon training. As my 40th birthday approached, I decided to give the marathon a shot, just to see how fast I could go.

It turns out that I was fortunate enough to stumble onto a routine that worked extremely well, and I ran the following times after my 40th birthday:

2 hr 38 min Disney World Marathon 94
2 hr 34 min Boston Marathon 94
2 hr 38 min Disney World Marthon 95
2 hr 37 min Fox Cities Marathon 96
2 hr 39 min Disney World Marathon 97

Here is a general outline of what I was doing, as best as I can recall. The focus was always on 3 key workouts per week during the build-up phase, the long runs, the tempo run, and the short interval workout or 5 kilometer race.

Sun long run. I ran up to 17 or 18 miles at 7
minutes per mile pace

Mon easy recovery. Maybe 5 miles at a very relaxed
pace.

Tues medium long run. 10 miles at an easy pace.

Wed easy recovery. Same as Monday

Thurs tempo run 45 min to 60 min at a fast pace

Fri easy run up to 1 hour

Sat intervals, between 4 and 6×800 meters very hard, sub 2:30s or 5K race

Here is the twist. Six weeks before my marathon, I upped the medium long run to another long run, so I was doing 2×17 mile runs just 2 days apart. I found that I could handle the workouts and recover faster than running 20-22 mile runs. So I tried to do 8 two hour runs in a 4 week time period.

Here is another twist. As much as possible, I did one or both long runs off the road. I felt my legs could recover quicker after a trail run than running on asphalt, especially after 2 long hours of pounding.

I followed the 2 long runs per week routine for 4 weeks. After that, I did not do anything over 90 minutes, and only once or twice at an easy pace.

Two weeks out from race day I did 2 or 3 tempo runs each week for 5-6 miles, which I felt would prepare me physically and mentally for 6 minute per mile pace without tearing me down.

According to one of those Race Time Predictor formulas, a 16 minute time for 5 kilometers means you are capable of a 2 hour 36 minute marathon, while a 16:20 predicts 2 hours 39 minutes. I believe most runners must have that kind of speed over 5 kilometers in order to break 2 hours and 40 minutes for 26.2 miles.

If you can do that and follow this training program, I know you can do it. I did five times in a row!

On Sunday, I watched a marathon on TV. A friend leant me her DVD of the Flora London Marathon 2008 TV coverage. Thirty four thousand people crossed the finish line. Sadly I was not one of them, having failed to secure a place in the race. When I lived in London, I was able to cheer the runners on from my garden, and have dreamed of running the race ever since.

So, on Sunday, I actually applied for, and got, a place on a local Marathon. I dusted off my trainers and went for a run, and as I ran, I asked myself how I was going to achieve this goal and make it to the finish line? How do Powerfully Positive People, go from the sofa to the marathon finish line?

If you wanted to successfully compete in the London Marathon, or any other marathon, what are some of the planning issues you will have to face before you get across the finish line?

The first thing to realise is that time is on your side, providing you star early enough. Most marathon training plans last 16 weeks, and this is ample time to train. However having too much time can be almost as bad as having too little. It could be easy for you to lose focus.

Whenever you set a goal, your mind immediately begins to start listing all the obstacles that stand in your way. This is good! Write them down quickly and you already have a list of steps you need to take and you have already started a written plan!

A 16 week marathon training plan will have you covering about 600 miles. At a nine minute per mile pace, this is 5,600 minutes, or 90 hours of running. Split this between the 16 weeks and it works out at 50 minutes a day, every day for 16 weeks.

Doing a long run each weekend of between 15-20 miles at that pace will take you between 2 ½ to 3 hours. You need to get real, and realise that running a marathon will require you to commit large chunks of time over a long period of time. You will need to find the time from somewhere.

How can you do it?

My fist suggestion would be to do what Powerfully Positive People do when contemplating any big challenge. This is they get out their diary, get a pen and a pad of paper and come up with a written plan. You need to do the same, and brainstorm all the steps involved and get them into some sort of order. Having it written down means that you won’t have to worry about forgetting anything important. Also the very act of writing it down has the effect of saying to yourself – this is important to me.

Go on-line and print off a marathon training plan. There are loads out there. Find one that starts at your level and is geared to the sort of finishing time you are aiming for.

Enter your plan into your diary. Put each training run you need into your diary as if it is an important appointment – and keep that appointment.

Tell all your friends and family. This will help you in two ways. Firstly it’ll create peer pressure, making it less likely that you’ll fail. Secondly, it’ll enable your friends and family to give you the space and time to train. They’ll understand why you are not as available as you once were.

Run for a charity. Collecting money for a charity will add to the effort you need to put in. Not only do you have to train but you have to collect sponsorships as well! On the plus side you’ll be more motivated, especially if you are running for a charity that has helped you or someone you know.

Finally have fun and enjoy! You are getting fit and achieving one of your goals as well. Enjoy the process and run with a smile.

Will you be making running a marathon one of your goals?

Running a marathon, whether you are doing it for charity or for your own health and fitness levels, can be very rewarding. Though popular, the marathon is perhaps the toughest among all of the races. Sincere effort from the part of the runner is highly important to ensure success in running a marathon. Below you will find 31 tips to make marathon running eventful and successful.
1. The prime thing is to select a quality pair of shoes and socks to wear in the marathon. It is further recommended not to wear a new pair of sneakers.
2. Equally important is the selection of an outfit. It is always advisable to avoid cotton T-shirts for the race. Clothes made of such materials as coolmax and nylon are the most suitable choices.
3. Weather plays an important role in the marathon. Hence, start your training during the best weather conditions for your climate. Likewise, avoid running when it is too hot or too cold.
4. Marathon running is most suitable for those who have been running regularly for at least one or two years.
5. Prior to running a marathon, it is important to take sufficient training by running on similar topography.
6. Likewise, at least four or five days before the race, perform a two or three mile run by wearing your marathon apparel and shoes. This will help boost your confidence.
7. If situations are allowable, try to run at the same time of the day as the start of your race. The more you can perform this the more beneficial it will be on the day of.
8. Sometimes, you may not be able to practice due to bad weather. In such instances, it is better to continue training on equipments like the elliptical machine or a treadmill.
9. Tapering is one of the important aspects of training. It is highly vital to repair the micro-damages, store up glycogen, and overcome chronic dehydration. Tapering usually begins three weeks prior to the marathon race.
10. Before the marathon, make sure that your toenails are not too long, as it may be painful when they catch on your sock and your nail rips out.
11. Special care must also be given to your toes, particularly if you have hammertoes, in such cases, it would be better to use some kind of padding beneath your toes.
12. Try to free yourself from outside stress and tension in your life, at least a week before the race.
13. If possible, visit a doctor a week before the race. This will be helpful in getting rid of any problems like ankle or feet injuries and arch as well as heel pain.
14. However, it is better to avoid anti-inflammatory pills such as Advil and Aleve, while they may give temporary relief, they can sometimes lead to more serious problems.
15. As it is a great alternative for sore muscles, get a pre-marathon massage about a week before.
16. Invite your close friends and relatives to attend, as they can cheer you on.
17. Before the race, try to consume more nutritional as well as healthy foods. In addition, it is advisable to eat carbohydrates for dinner the night before.
18. Drink lots of water while training, and try to avoid coffee and tea, especially before the big day.
19. Try to keep your routine as normal as possible before the race, you don’t want anything to distract your focus.
20. Get lots of sleep.
21. Imagine that the race is scheduled on Sunday. Then sleep well on Friday night and wake up early on Saturday. This will enable you to get sufficient sleep, as many of the runners don’t get a sound night’s sleep the night prior to a marathon.
22. You must not think about the race too much after your evening meal prior to the race, for fear of stressing yourself out.
23. Wake up early the day of the race, and try to eat breakfast at least two to three hours before the beginning of the race.
24. Review your training sessions.
25. Try to arrive at least an hour before the race.
26. Wear a watch during the race in order to keep better pace of your progress.
27. Apply sunscreen before the race, as it will help your skin from sun damage.
28. It is important that you stay hydrated during the race.
29. Take an extra set of clothes for the race in case of emergencies or changes in the weather.
30. It is recommended not to waste energy during the first mile of the race, but on the subsequent three to five miles, try to get up to the runners that you are planning to run with.
31. Above all, relax and enjoy the race.

Running a marathon is no easy feat. It takes months of preparation and dedication. After this long preparatory process it is important to take the final steps the week before the race to make sure you are maximally prepared to take on your marathon. Here is a day by day schedule of what you should be doing to prepare the week before the marathon.

Monday – Rest day. Do not run today since you probably have done a 4 mile run the day before, but make sure you still stretch out well and stay hydrated.

Tuesday – Run 3 miles today. Make sure you stretch before and after your run and drink plenty of fluids throughout the day.

Wednesday – Run 4 miles today. Stretch out well today and stay hydrated. Plan out how much time you are going to need to get to the race and decide if you are going to drive or take public transportation. You do not want to be stressed out about these details the morning of the race.

Thursday – Rest Day. Do not run today but make sure you still stretch out your muscles to prevent them from getting too stiff. Don’t forget to hydrate well today.

Friday – Rest Day. Do not run today. Check the weather to see what to expect on race day. Make sure you have the proper shoes, socks, and outfit for the weather. Don’t forget to stretch!

Saturday – Run 2 miles today. Make sure you take it easy on this run. The whole point of this run is to get your muscles moving the day before the race. Stretch out well before and after the run to make sure that you will not be stiff for the big race tomorrow. Have a hearty dinner filled with high protein and carbohydrates such as spaghetti and meatballs.

Sunday (Race Day) – Make sure you eat before the race. Don’t eat anything that you normally wouldn’t before a race. Some good choices are oatmeal, a bagel and cream cheese, or a cereal with fiber and whole grains.

The week before a marathon is the time that you make sure that you are hydrated for your race and have eaten the proper foods so that you have enough fuel to run 26.2 miles. Be sure you have tapered and stretched enough that muscles are rested and ready to run. If you follow these simple steps the week before the marathon you will complete your marathon training and ensure a successful race.