marathon

Training Tips from Jennifer Van Allen of @RunnersWorld (Part 2) #runchat #sweatybetties 1

Brooklyn Fit Chick Special Interview!

Jennifer Van Allen

Special Projects Editor of Runner’s World and author of Runner’s World Big Book of Marathon and Half-Marathon Training

 

Runner's World August 2013

Runner’s World August 2013

Hey Gang!

Today I am featuring the second part of my interview with Jennifer Van Allen (Special Projects Editor) of Runner’s World where she talks about her favorite training tips for runners. Please know that you should plan to run frequently for at least a year before planning your first marathon.

Enjoy!

Jennifer Van Allen/Runner’s World

Jennifer Van Allen/Special Projects Editor of Runner's World

Jennifer Van Allen/Special Projects Editor of Runner’s World

 

Completing a marathon is an amazing, life-changing experience. Covering 26.2 miles (a distance most people hate to even drive!) on foot helps you discover just how strong you are, how much more powerful you are than you could have ever possibly imagined. And once you make those discoveries on the road, that new sense of power, and self-confidence spills over into other corners of your life – your friendships, your career, your love life, etc.   Every finish line is just the start of a whole new adventure.

However, we typically recommend that you have at least one year of experience running regularly (3 to 5 times per week), then follow at least a 16-week training program to prepare for the event. (Runner’s World offers over a dozen marathon training plans, for people of all abilities and level of fitness at runnersworld.com/trainingplans.com)

We also offer the Runner’s World Challenge, an online coaching service for folks training for marathons and half-marathons. http://www.runnersworld.com/challenge

For half-marathons, it’s best if you have at least six months to a year of experience running regularly, and follow a 10 to 14-week training program. (RW has over a dozen of those plans too at runners world.com/trainingplans).

Why bother with a training plan?

A plan helps you gradually build up the fitness you need to cover 13.1 or 26.2 miles feeling strong without getting hurt. One of the biggest challenges of training for a long-distance race is getting to the starting line injury free. Many runners run too many miles too fast, before their bodies are ready, or without giving them enough opportunity to recover, and they develop overuse injuries, like shin splints, IT band syndrome, plantar fasciitis, runner’s knee, etc. That’s because the musculoskeletal system (bones, ligaments, joints) take much longer to adapt to running than the cardiovascular system (the heart and the lungs.)

So, with a training plan you gradually build your mileage, starting with 20 to 30 miles per week with a 10-mile long run, and peaking with a 50 to 60-mile week with a 20-mile long run. Most plans also have a built in taper, a period of reduced mileage in the weeks before the race, to give your body a chance to recover from the work it’s endured, and rest up for the race effort ahead. Most importantly, the plan will feature longer two to three-hour runs to prepare your feet, lungs, legs, heart, and head for the challenge of covering the race distance.

Those long runs are “race rehearsals,” so in addition to getting accustomed to spending hours on your feet, as you’ll have to do on race day, you’ll also get an opportunity to try out different type of gear, shoes, apparel, and fueling. There are so many different products on the market. There’s no one product that’s best for everyone. So you have to find out what product is best for you.

One of the key aspects of training is learning how to eat on the run. When you’re on the road for more than 75 minutes at a time, you’ll need to refuel with 30 to 60 grams of carbs/hour on the road. This helps keep your energy levels stable all the way to the finish, so you avoid hitting the fabled “wall.” Many people use products like energy gels, sports drinks, chews, and even real food to do this. It’s important to start regularly fueling about 30 minutes into the long run or race, and keep refueling at regular intervals all the way to the finish. If you wait until you’re tired or hungry, it’s too tough to catch up.

A lot of the race day advice boils down to “do what’s worked for you during training.” Each person is different in terms of the types of foods they can tolerate while they’re on the road. So it takes time to test out different products to figure out what works for you.

Thank you again Jennifer!!!!

Ox Ox,

BFC

Brooklyn Fit Chick

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Brooklyn Fit Chick Interview with Jennifer Van Allen of Runner’s World @runnersworld #runchat #sweatybetties 0

Brooklyn Fit Chick Special Interview

Jennifer Van Allen

Special Projects Editor of Runner’s World and author of Runner’s World Big Book of Marathon and Half-Marathon Training

Runner's World August 2013

Runner’s World August 2013

Hey Gang!

I am planning on walking either my first marathon or half-marathon this coming Saturday with Walk the Walk NYC and decided that I needed the best of the best to advise me on how to train and what to expect for my big first—whatever it turns out to be. (Check out my latest Vlog where I go into my dilemma in more detail.)

So the good people at Runner’s World offered me a chance to interview their Special Projects Editor, Jennifer Van Allen who in turn gave me so much great information that I am posting this in two parts. Wee!

Today Jennifer advises gives us her best tips for handling your first marathon and half-marathon. Tomorrow will feature her advice for proper training techniques. Enjoy and happy running (or walking!)

 

Jennifer Van Allen/Special Projects Editor of Runner's World

Jennifer Van Allen/Special Projects Editor of Runner’s World

RUNNER’S WORLD TIPS FOR MARATHONS & HALF-MARATHONS

Even for seasoned racers, the days before a marathon or half-marathon can be stressful. With all the hope and hard work that you invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best. Here are a few reminders to keep you on track in the critical days and hours before the starting gun fires, and to help you recover after you cross the finish line.

THE DAYS BEFORE THE RACE

Don’t do anything new. Race day isn’t the time to try new shoes, new food or drinks, gear, or anything else you  haven’t used on several training runs. Stick with the routine that works for you.

Don’t overdo the expo. Pick up your race number, but give yourself a time limit and stick to it. Get off your feet and relax before the race.

Graze, don’t chow down. Rather than devouring a gigantic bowl of pasta the night before the race, which could upset your stomach, try eating carbs in small increments throughout the day before the race.

Put your hands on your bib and chip. The night before the race, put your chip on your shoes, and fasten your bib on to your clothes. Those are two supplies you must have at the starting line. Don’t show up without them!

RACE DAY

Don’t overdress. It will probably be cool at the start, but don’t wear more clothing than you need. Dress for 20 degrees warmer than it is outside. To stay warm at the start, bring clothes that you can throw off after the first few miles.

Set at least two goals. Set one goal for a perfect race and another as a backup in case it’s hot, windy, or it’s just not your day. If something makes your first goal impossible halfway through the race, you’ll need another goal to motivate you to finish strong.

Fix it sooner, not later. If your shoelace is getting untied, or you start to chafe early in the race, take care of it before it becomes really painful later in the race.

Line up early. You don’t want to be rushing to the starting line, so don’t wait for the last call to get there.

Start slow, and stay even. Run the first 2 to 3 miles 10 to 15 seconds slower than goal pace, with the idea that you’ll finish strong. Don’t try to “bank” time by going out faster than your goal pace. If you do that, you risk burning out early. Try to keep an even pace throughout the race, and save your extra energy for the last few miles.

AFTER THE RACE

Keep moving. Get your medal and keep walking for at least 10 minutes to fend off stiffness and gradually bring your heart rate back to its resting state.

Refuel. Within 30 minutes of finishing, refuel with carbs and sources of lean protein. If you can’t eat post-race, pack a recovery drink in your gear bag. Within a few hours try to eat a regular healthy meal with carbs and protein.

Get warm. Change out of the clothes you ran in, and get into dry clothes as soon as possible. After you cross the finish line, your core temperature will start to drop fast, and keeping sweaty clothes on will keep you cold.

The next day, get going. As sore as you might feel the day after the marathon, it’s important to do some sort of nonimpact activity like swimming, cycling, or working out on the elliptical trainer. The movement will increase circulation to your sore muscles and help you bounce back sooner. Just keep the effort level easy.

 

That’s all for today! Be sure to come back tomorrow for the rest of Jennifer’s advice for training. (Thanks Jennifer!)

 

Ox Ox,

BFC

Brooklyn Fit Chick

Follow me on Twitter: “BrooklynFitChik” (note the spelling!)

Friend me on Facebook: “Brooklyn FitChick

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