Tips for first time marathoners

In my vast search to find a new training program...I ran across these tips from Hal Higdon regarding first timers.

Tips for First-Timers Hal's lecture for the LaSalle Bank Chicago Marathon Expo By Hal Higdon

With the fall marathon season begun, hundreds of thousands of runners will head to starting lines from New York to Chicago to Honolulu in the next few months, nearly 40 percent of them running their first marathons. Drawing on the expertise of my online bulletin board participants, I gathered the following eight tips to present at my lectures at the LaSalle Bank Chicago Marathon Expo on October 9-10.

1. Skip the Chili Booth: One year at the Expo a long line formed before a booth near mine offering free chili. The lines at Porta-Potties the next day probably were longer too. We all eat pasta Saturday night, but beware what else you eat and drink. And limit time on your feet. Scott Clark of Indianapolis suggests: "The convention floor is tough on the legs. Sightseeing Saturday also might not be a good idea."

2. Plan carefully race day: Arrive early to allow yourself plenty of time to get to the starting line. You will encounter crowds at the toilets, crowds at baggage check, crowds walking to the start at even medium-size marathons. "With all your fears about running 26 miles," warns Mark Felipe of Arlington, Virginia, "the last thing you need is stress over getting to the start on time."

3. Carry Plenty of Clothes: Be prepared for any weather. "Cold" when you wake up in the morning-or even standing on the line-may turn to "hot" by Mile 20. Make your final racing gear decision as close to last minute as possible. "Wear less than you think," advises Kousik Krishnan of Glenview, Illinois. "Bringing throw-away clothes to the line will allow you to stay warm while waiting for the gun."

4. Follow the Right Pace: Position yourself back in the pack, and don't worry if you "lose" a few minutes because of the crowd. Starting slow can work to your advantage. In a survey of experienced marathoners, 78 percent recommended joining a pacing team, if available. "If your pace group falls behind at the start, don't worry," advises Chicago pace leader Amanda Musacchio of Villa Park, Illinois. "Lost time can be made up gradually."

5. Enjoy the Race Spectacle: A marathon contains not only 26 miles of pavement, but also many precious moments. Bands. Balloons. Friends and total strangers cheering. Fellow runners with funny shirts. "Engage the crowd," suggests David R. Fried of White Plains, New York. "Spectators love to support runners who wave." For a first marathon, running a fast time is less important than having a good time.

6. Find Time to Focus: Acting playful has its limits. At some point in the race, raising your hand for one more High-Five drains too much energy. "When you get to the last miles," says Paula Sue Russell of Findlay, Ohio, "think about all the positive things in your life, nothing negative."

7. Smile at the Finish Line: According to MarathonFoto's Gerald Swanson, four times as many runners buy photos at marathons vs. shorter races. Make yours a memorable one. Don't punch your watch until after crossing the chip mat where photos are taken. Regina, Saskatchewan resident Kris Damm of St. Charles, Illinois remembers her mother complaining about her running the marathon. Nevertheless, Proud Mom framed Kris's finish line photo and hung it on the wall.

8. Thank the Volunteers: "If not for the volunteers," suggests Paul Gottschalk of Evanston, "marathons would not be as much fun as they are." Thank also friends and family whose support made your marathon so special. And don't be embarrassed to wear your medal to work the next day. You earned the congratulations you will receive.

You can read more about Mr Higdon and all his fantastic running tips at www.halhigdon.com

Its HOT out there!

Hello fellow runners, walkers, bikers...breaking news...

It's HOT out there...be careful!

Ok just kidding...that would not be not be breaking news unless you have been locked in your house all week...this isn't a shock. But seriously...it is really humid and warm and your body doesn't function well under these conditions. So take a minute and read these tips to help make your workouts safe!

1- Dress appropriately - wear your best moisture wicking fabrics and keep the clothing light, minimal layers.

2- Hydrate, Hydrate, Hydrate - Can't say that one enough. You should be stopping AT LEAST every mile to grab some water. You may want to consider electrolyte replacement, either during the run or right after....you are SWEATING it out! Consider a hydration pack, like a camel-back or a fuel belt.

3- Adjust your pace - on average about a half a minute for every 5 degrees the thermometer goes up. Take it easy on these hot days...you are burning more calories anyway.

4-Grab a buddy- This is not the time to test yourself and get out there alone. A buddy isn't only there in case something happens, but to prevent it from happening. He or She will be the first to tell you...your sweating like a pig, you don't look so good, etc.

5- Run Early- Set your alarm clock for a ridiculously early hour. This weekend we will be starting at 5. Luckily we had April and May to enjoy our Saturday sleep in and now we suck it up and head out early. Being able to get 6 or so miles in at a lower temperature really helps finish those long runs.

6- Find some shade- If you can't go early, consider finding a shadier run. Avoid the direct sun.

7- Consider a phone- Even if you don't usually run with a phone, consider it now. If something does happen you can readily summon help.

8- Know the signs and symptoms of heat stroke- Chills, dizzy or light headed, confused...STOP running...seek a cool space...grab another runner if you don't have a buddy...start drinking if its available...call for help.

Running in the summer can be very enjoyable, but you have to be smart. You don't want a run to turn into a nightmare! Play it safe and hold out for fall!

Safe running..Dr Misty

Prairie Path Foot and Ankle Clinic

www.elmhurstfootdoc.com

Picking a Marathon Training Schedule

IT'S 25 weeks away! The Disney World 2012 Marathon that is. I have no idea which training schedule to pick. I have looked at them all Galloway, Hal Higdon, Runner's World, Women's Running, Nike, our local running club recommendations and many more. They all say "do this"....."don't do that." With the huge amount of information out there...who know which one is right for you. So here is my take:

What category do I fit into?

I am a beginning marathoner, BUT not a beginning runner. With 3 half marathons under my belt and an average of 20-25 miles every week for 3 years, I would hardly say starting with a plan that my first week is 15 miles would be right for me.

How long is too long, or long enough to train properly?

I have 25 weeks. Should I use them all? The plans vary from 16 weeks to 28 weeks. I have settled in the middle with starting August 1st offficially for 23 weeks of training.

How many days a week should I run?

Most plans run beginners 4 days, some 5 days. Galloway believes in 3. I have seen first hand in my practice that most people who come into my office injured are running more than 4 days a week. I personally think if you have been running consistently for awhile there is no need for the extra 2-3 miler days. So my plan is to stay with a 4, seems to have proven safe 1st hand.

Do I need to cross train?

YES!! This will be key in not "over running"...if you are doing something else you enjoy you won't miss running so much. I also feel it makes you a better balanced athlete and that is a whole blog unto itself. I will be cross training 2 days a week (biking, yoga or swimming).

How many rest days?

I hate to say it but it is AGE dependent. The older you are the more time you need off...most likely. I know there are exceptions to this rule! I personally will take 1 rest day every week.

Do I need to strength train?

I do think this helps and I think we all are better runners if we strength train. BUT I do feel its up to each runner. Maybe try a new class..body pump, kettle bell, TRX?

How far do I need to run on my long run?

It's the key to training for a half or full marathon...we all know it! Most marathon programs run you to 20 miles, once or twice. I have seen a few that run you to 26 (most are run/walk programs). I think a 20 or 22 miler.. is sufficient. Don't they say the last 6 miles is all heart anyway???

What should be my longest weekday distance?

This is where I actually have an opinion...and I think the idea of running 9 or 10 during the week is crazy. I think for most of marathon training a 5m-6m-5m approach is just fine during the week. If you were going to bump up that middle run to 7 or 8...probably fine. I see a lot of injuries when runners get to those weeks that are 6m- 9m-6m...because you are adding a 17 or 18 mile run on the weekend too! I'll let you know after my marathon if I am wrong on this as I will not be venturing into those long weekday runs.

So this probably didn't help you choose a training program any more than it helped me! I am actually going to combine a few and basically use the weekday runs from one (Marathoning for mortals), the weekend distances from another(Hal Higdon), but spread it out (like the Galloway program). Hopefully though I shed a little insight into what you should be looking at when evaluating a program.

Happy Training! Dr M

I ran an 8:32 mile...

...no make that 4 miles! Yep that is right good old middle of the packer me ran the Elmhurst Running Club 4 on the 4th in 34:08, averaging a whopping 8:32 per mile!!

For any of you who have run it, you know...its a fast race. I still placed in the middle of the pack, but for me it was a banner run! Frankly I didn't know I had it in me.

So why am I bragging???? Well it just goes to show what persistence can do. Three years ago when I really started running regularly I ran about a 10:20 pace...I thought I would never get faster and had no desire too. During the run portion of my first triathlon with about half mile left to go, someone yelled out kick it into high gear. I realized, sadly, I had no high gear. Only one gear...slow!

But then I began to run with a group and over that first summer I improved my pace, not by speed training...just putting some more miles on my shoes, to the high 9's. I still finished every run exhausted but I was ecstatic!

Over the last 3 years with many miles, some strength training and a little bit of speed work thrown in...I have obviously sped up and maybe learned to actually race.

After reviewing my Garmin my last mile was a 7:57....I think I finally found my kick!

Thanks to the Elmhurst Running Club for putting on such a great race! It really is one of the finest races I have ever run!