I ran my first marathon last May. Everything was going well until about mile 20 when I developed bad cramps in my quads. I finished the race but lost a lot of time in the last 6 miles. Last week I ran my second one. I trained better this time, paced myself better, etc. but almost the exact same situation. I was right where I wanted to be at mile 20 and then about 20.5 miles in I got side stitches that I couldn't get rid of and again lost time in the last 6 miles for another disappointing finish. What should I do differently in training for my next one?
2007-11-14 15:15:58 · 8 answers · asked by squigmire1 2 in Sports ➔ Running
Several years ago it was called the "wall" and the experts thought that everyone including world class runners run out of energy and no matter how much training could not run the entire marathon without bonking.
Now the best can run under 2.05, and never hit the wall.
I have to train and condition your entire body to withstand the punishment of racing 26+ miles.
The muscle cramps you are getting in your legs and diaphragm are caused by fatigue.
Either you need longer more consistent training, run at an easier pace, or drink more water.
You have "only" run two marathons and I know it is difficult to believe, but you can not know that you are doing something wrong.
Lots of things can go wrong in this race, it is a matter of luck if you run well for the entire distance.
Be patient and consistent, as you gain experience you will learn how to race the marathon, but that does not mean it will get easier.
2007-11-14 15:36:59 · answer #1 · answered by lestermount 7 · 1⤊ 0⤋
Marathon Last 6 Miles
2016-12-11 19:11:35 · answer #2 · answered by corral 4 · 0⤊ 0⤋
Your body only carries a limited supply of energy and once this is used up you will struggle. Most of us do not have enough energy to last more then 2-3 hours or running. You need to take some suppliments just before and during the race. There are a number of them available, during your long runs (16 miles or longer) use them and rate them on how you felt. Also doing training runs where you hit this barrier, I belive, is good as it tells your body to store more energy.
It gerenally take a long time for energy replenishment in your system, so taking suppliments around 18 miles in a race will not help.
One of the other ways a firend of mine does is to walk the water stops, this allows the body to rest, you can take on the entire water/suppliment drink/food and only lose about 10-15 seconds. That equates to about 3 minutes - I'm guessing that you lost more than 30 seconds a mile six.
It sounds like your training was correct - here is the general rule I give for fist time marathon runners (who run the whole thing) - fail at 18 miles: not enough preperation. Fail at 20 miles: normal. Fail after 22 or not at all: you are a freak.
Most runners tend to struggle in the last few miles, even well prepaired runners.
2007-11-15 04:15:53 · answer #3 · answered by snfcricket 3 · 0⤊ 1⤋
If you watched the men's US Olympic Trials for the marathon a few weeks ago, you'll see that happens to even the best runners (sometimes even earlier than mile 20 -> Dan Browne). Hydration is important during the race, but it must be done properly. I would bring a few packets of GU (or any other carbohydrate gels) along for the later miles (if you don't already do that).
2007-11-14 18:03:39 · answer #4 · answered by Anonymous · 0⤊ 0⤋
Run longer runs during your last 2 months of training. YOu simply gotta get 2 or 3 of those 20-24 milers spaced a week or two apart with the last one at least a week before you start to taper.
2007-11-15 00:56:59 · answer #5 · answered by snvffy 7 · 0⤊ 0⤋
Take vitamins everyday and drink A ALOT of water throughout your day and try eating in the healthy side. Stretch your legs etc, before each mile. Stretching is important. When i don't get a good stretch before running, i get real bad cramps when i get home.
2016-03-13 23:12:18 · answer #6 · answered by ? 4 · 0⤊ 0⤋
sounds like you 'hit the wall'!
there's no magic secret, just longer training runs & mix in a few higher quality interval sessions with a group at your local running club.
as for the race itself, try an energy drink like Hi5 (not lucozade- its pure sugar!) & if all else fails- Positive Mental Attitude will see you through
:) keep on runnin'
2007-11-15 00:32:18 · answer #7 · answered by Just me 5 · 0⤊ 0⤋
don't go out to fast. just enjoy the first half marathon and then the race starts. but don't get on that edge until you know it will take you to the finish. also, be properly fueled on race day and take gels and fluids every 10k.
2007-11-15 03:25:09 · answer #8 · answered by hahree 4 · 0⤊ 0⤋