Marathon Advice- From those who have completed one?

Question

I am running my first marathon this fall (NYC Baby!). For those of you with marathon experience- give me the single most important piece of running/training advice that you know.

So far my longest run has been a half-marathon.

Obviously, I realize that I need to build up from my current 'long run' of 13.1 miles over the next three months.

When should I do my biggest long run? I've heard everything from 4 to 2 weeks before the race.

Answer 1

1. The half way point of a marathon is 20 miles not 13.1 miles. You must make it there and still be able to run.

2. Run your slowest miles at the beginning. It is much better than running your slowest miles at the end.

3. The marathon is a race of endurance. Many programs have you doing all sorts of different workouts, the most important thing is to put in the miles. Make sure you build up to 20 mile long runs, 13 mile runs won't get you through.

4. Don't change anything on race day. Make sure the shorts, shirt, shoes, shoes and anything else has been used on a long run. Buy some body glide to prevent chafing.

5. Practice eating and drinking on some of your training runs.

What you've heard about the last long run is correct. Do it at least 2 weeks before the race. I think you'll get the most benefit if you do it 3 weeks before. 4 weeks seems a bit early. Tapering is important but that's too much for me. Note, I make a distinction between the longest run and the last long run. A long run is any run over 17 miles or 2:00 to 2:15 in length. I won't run a long run closer than 2 weeks before. The longest run is usually 20 to 22 miles or 2:30 to 3:00 in length. I usually run that one 4 weeks before.

Answer 2

Let me clear up what David and Cyclist disagree on. Yes, 2 X 13.1 = marathon distance. Yes, the last 6.2 miles feel like 13.1 miles because after about 18 miles, a M becomes "mind-over-matter". You gotta get in the long runs to get your mental toughness up to speed. All the good stuff about tapering is correct.

Here are some pieces of advice for training and the M:

1. Always run in the shade
2. Take on water every 20 minutes in training, and every water stop during the M
3. You enhance your chances by getting good rest the night before the night before the M
4. Change nothing 2 weeks before the M except absolutely necessary

Good Luck

Answer 3

Run the first 13.1 miles as slow as you can. Then when you get on First Avenue you can pick up the pace. The object of your first marathon is just to finish (unless you're a world class athlete).
Increase the distance of your long runs every week until you're at least over 20-22 mile, then 4 weeks before the marathon start tapering (reduce the length of the long run to 15, then 10, then 5, then zero)

Answer 4

everyone has great advise, all I will add is don't try anything or wear anything new on race day that you haven't not tried out in a practice run and yes you must do at least 2 runs of 20 miles before running a marathon. Marathons are broken into 2 races the first is the 20 miler and the 2nd is a 10K, it's that last 10K that is the hardest and then is is mind over matter. check out a couple running sites, www.runnersworld.com and www.coolrunning.com they both have lots of tips for training for a marathon.

Answer 5

Trying to keep it to a single piece of advice, I would say get in at least two 20-mile runs shortly before the race and before you start tapering back. You body needs to experience a longer run than 13 miles in order to get through the run in reasonable comfort.

PS, David, maybe psychologically the mid-point is 20 miles, but distance wise, the mid point of a marathon is 13.1 miles.

Answer 6

I can give you a few ideas based on my experience. When I was training, I think I did too many runs at average pace to build weekly mileage. Looking back, I wish I would have done more interval training to build my speed and more weekly or bi-weekly long runs for stamina. I think I would have done longer long runs, maybe as long as the marathon distance. In the marathons I ran, I had trouble with cramps or with being unable to continue running in the last 5 miles. This was also because I ran the early miles at a pace that was too fast. During a 30k one time, i purposefully ran slow at the begining and fininshed feeling like I could have run 8 more miles. Good luck with your training and have fun!
Mark

Answer 7

All have what the others have mentioned is right on the money. However, I'd suggest you run in another 1/2 marathon in early October to again experience the race day pacing, stategy etc.. Try to develop a running mantra (mental sayings) so when you become tired late in the race you can convince yourself to keep going. Things like: Feeling good, hang tough, hang tough and visualize what you'll treat yourself to after you finish the race! Also, occasionally pick a runner near you in the race and try to stay close to them as added motivation during a tough stretch along the way. Lastly, drink water or a sports drink at Every water station (every early in the race). Once you start to become dehydrated it's already too late.

Answer 8

All the advice here is great. The only thing I'd add is make sure you have a small consistent breakfast that is proven not to upset your stomach or give you cramps- don't change anything on race day! The energy gel packs are great for during the race. When I did mine I skipped breakfast because I didn't want to get cramps. I ended up so low on energy that I couldn't keep myself warm by the end even though the temp was in the 80's. Like everyone else said, just keep to your routine. As long as you get those long runs in and you know you can do it you'll be fine. Good luck!

Answer 9

First, there's not anything we must let you know on-line. You cannot sum up the hassle, making plans, process, and coaching of a marathon in a couple of brief sentences. Immediately move to a bookshop and get a publication or 2 on marathon coaching. They'll have all of the know-how you want. I could not ever instruct off of what a random man or woman tells me on the net. Get a few potential, you can be extra effective.

Answer 10

All of this is good advice.

I definitely recommend the BodyGlide. You will know where to use it after your first 20. Apply liberally!

Good luck!