Contributor Audra
Congratulations! You Signed Up For a Race!
Amy asked if I would write about training for a marathon for my next piece. She said, do you think you could list 3 important things my friends should know before the marathon. 3 things? Just 3?? How about 3 plus 2….
1. Know what you are getting yourself into. I think it’s great to have goals, but you also have to make sure they are realistic. Read up on marathons, half marathons, 10k’s, 5k’s, obstacle races and trail races. Find out which one is a perfect fit for you. I myself like the half marathon length. I’ve run it 3 times and it’s just long enough to brag, but short enough so I don’t lose any toenails!
2. If you’ve never run before or haven’t run a long distance race before, you need to get fitted for proper sneakers. Most people don’t know to do this. I certainly didn’t either. But I learned quickly!! Some of you will have normal pronation when you run, while others of you will underpronate or overpronate when you run. (check out definitions on Runner’s World: Running Shoes, Marathon Training, Racing.). Some you have high arches while others don’t have any at all. Head to a running store with a good reputation for evaluating feet. The first purchase of sneakers will probably shock you- around $100, but if you are going to be running 25+ miles a week, it’s worth it. They will also work with you if you take the shoes home and hate them. A big chain store won’t do that.
3. Establish time for training. With a longer race like a marathon, you will have to do runs of 18-20 miles. Make sure you have time on the weekend to do that. You’ll also have to plan ahead to hide water/refueling drinks on your route. You can use guides found on Runner’s World: Running Shoes, Marathon Training, Racing. or even couch to 5k. I’ve never used the latter, but I know people who have and found it helpful. With any race you will aim to run 3-4 times a week. The runs during the week will be shorter. Some you’ll try to do at a tempo (fast) pace. On the weekend, you need a long run. For a 5-10k race, the long run can eventually be the actual mileage you will run in your race. With a half and full marathon, that’s up to you. Some coaches say no!! Others say it’s ok. For me, I needed to know what running 13.1 miles felt like before I did it. Basically you’ll start out running a few miles a week and then build up to running your most mileage a month before the race. Then you need to taper down in order to be recharged for the race.
4. Eat clean. No more processed foods. Try to eliminate or cut back on sugar and alcohol too. I know it sounds horrible, but your body is a machine. A machine that you are asking to run for 26.2 miles. Big task. So treat it properly! You can find guidelines on Runner’s World: Running Shoes, Marathon Training, Racing.
5. Be prepared for mixed emotions from friends and family. Some will support you, train with you, and cheer you on. Others will tell you that you are crazy and don’t you realize you are going to hurt yourself. You know yourself better than anyone else. Go for it!
Good luck!!! You can do this!!!!
image 1 An Insanity Grad’s Fitness Journey. image 2 INSPIRE FITNESS. image 3 Sylvia Ferrero.
Classes with Audra for Zumba are scheduled:
6:35 Wednesday night and 8:00 Saturday morning at Squared Circle Studio.
Squared Circle Studio is located in Deep River
860.526.8763 to call for classes
thehouseoftrue 
Great post, Audra! I agree with everything you said and thought I might add a few additional ideas for those thinking about training for a marathon.
1. Wear the exact clothes, shoes etc. you plan to wear on race day during at least one long training run. You don’t want to get to mile 13 of the race and realize that your new shorts are chafing and your socks keep disappearing into your shoes.
2. Practice consuming the exact food and fluid you will during the race. Find out what is offered at the aid stations and try it out. if you train with ‘Gu Brew’ and the race supplies ‘Heed’ you may or may not be able to stomach the change! If you plan on using your own gus or other fuel, practice carrying it during a long training run.
3. When choosing your first marathon consider a local race over a big event. This will allow you to sleep in your own bed and eat your own food the night before.
4. Training for your first marathon is exciting and a bit daunting, so t is nice to have a partner to share it with. However, make sure that you and your partner have similar goals and are pretty evenly matched.
5. My personal opionion would be to NOT run more than 20-22 miles prior to race day for your first marathon, However, for the half, I WOULD run the entire distance prior to race day. Don’t add more than 10% of yoru mileage each week and most of all – Listen to your Body. It is better to miss a couple mid-week runs than to end up with an overuse injury that keeps you from race day.
Have fun! There is nothing more rewarding than crossing the finish line after your first marathon or half marathon and knowling that all your hard work has paid off!
Thank you for the tips! I have always wanted to start running for pleasure, not a marathon, but have had to work up the endurance due to asthma. I love to walk and can do so fairly quickly. Walking is one way I de-stress after a hard day. I find I can run short distances during my walks and feel so much better afterwards! I think your ideas are great and will help me build up a bit of strength. Who knows ,maybe some day I will try a race too!! I am not a marathon winner yet but I am working on it!!
Audra has a few other posts lined up about running, so they will be full of ideas. She is so knowledgeable.
Thinking about your reply now, I have to say that all you DO is run around all day- and you are great at it!