Part one of my marathon training tips covered "choosing the training program." Click here to review that first! Believe me, it's really tough to train without a program. I would NEVER get up and decide that it would be a good day to run 15 miles, or 17 miles, or 20 miles. No matter how many times I've run mileage like that, it's always a mind-game to both start and finish. Without a checklist to tell me how many miles I need to run and when, it would rarely happen.
So now that you have your program, get ready to run!
I have trained for two different marathons, about 4 years apart. I learned a lot of things after my first one, but believe me, my second training was a COMPLETELY different challenge for two very big reasons:
Lucy: a three-year-old sweet and silly Princess
Liam: a one-year-old curious and busy little Buddy
I have trained with a Bob jogging stroller since Lucy was a teeny baby. I then graduated to a Double Bob when Liam was born. I was able to do a lot more running than I would have been able to do otherwise, but I had a goal to get a sub-4 hour time for my second marathon. (The fact that I was 9-weeks pregnant with Lucy when I ran the first one is beside the point). Running with a stroller is a great way to work on power and endurance, ESPECIALLY up hills. I kick butt on hills. But speed with a stroller is definitely a weakness.
If you have to train with a stroller to get in your miles then do it, but I was able to do almost my entire 4-month training without it and it really helped me achieve my sub-4 goal. With a combination of treadmill runs at the gym, early morning runs at 6:00am, and Saturday morning splits with the Hubby. (Thirteen miles on the treadmill is NOT my idea of an ideal running situation, but when you gotta do it, you gotta do it).
Here are some general tips that will help you in your training:
2-Hour Workouts: I did a lot of cross-training in my workouts, but a big part of that is because of my job. I was teaching 4-6 group fitness classes at the gym every week during my training. That was in ADDITION to my training runs.
I took advantage of this though "challenge" though. After my 60-minute cardio class on Mondays, I would do my interval speed training on the treadmill. Treadmill training really helps me run faster speed intervals than I would be able to do on the road. However, I also had a babysitter for my kids which was also a plus.
Another positive aspect of this type of training is the length of cardio training. Although I was not running for the entire two hours, I was training my cardiovascular (heart) and pulmonary (lungs) systems as well as my muscular endurance, all of which are crucial when running a marathon.
Carbohydrate Loading: Fueling your body is a major part of training. Many people don't think about what they eat before they run during their training as much as they might before the actual race. If you run your long runs on Saturdays, Friday Night Fueling is a must! It's funny how a night at Olive Garden or Macaroni Grill is a tradition before racing in a 10K (6 miles), but a lot of runners don't think about it every week when running 15 or more miles for the last 6-8 weeks of a marathon training program.
I first recognized how important fueling is quite a few years ago. Every month on the first Sunday of the month, the members of the Church of Jesus Christ of Latter-day Saints are encouraged to fast for two meals or 24 hours. We do it to strengthen our relationship with the Savior and to come closer to God, but then we are also encouraged to donate the money we save from not eating to a charitable fund to help those in need.
Every once in a while I would feel really sluggish on a morning run and couldn't figure out why. Finally after a few months I realized that I would never have the same energy on my first Monday of the month runs due to the fact that my body had been depleted of any stored energy from my monthly fast. Although I had eaten dinner Sunday night, my stored energy in my muscles were much lower than normal. I learned to accept the fact that those days would not be a great running day, but I learned the true connection between fueling and energy during my runs.
Fueling While You Run: As I talk to various runners about what they do to refuel during a long workout, everyone has their preferences. There are a TON of choices out there now too: Jelly Beans, Chews, Gu's, Gatorade, Powerade and I have a couple of friends who make their own natural refueling snacks. Whatever you do, make sure you do something. Your body is not equipped to go much longer than an hour at its peak performance without replenishing carbohydrates and electrolytes.
My personal favorite is Gu, fudge flavored to be exact. I feel like I'm eating dessert while I run. Yum! The directions on the Gu say to eat one 15 minutes before you begin, then every 45 minutes after that. I used to go closer to an hour before eating another pack, but then I realized that by then, my body is not at its peak and it then takes a few minutes for the energy and electrolytes to get into my body and get to work. I began using them more often and rarely felt the sluggish feeling I used to feel between refueling while I was running.
Another important thing to remember is that you need to practice what you will do on race day. I would recommend getting into a routine with the amount and types of carbs you eat the night before, the morning of, and during your run. If you are not consistent you may not figure out what works best for you. You also need to stick to that routine as much as you can on race day.
Challenges come when you need to wake up at 3:00 in the morning to get to the shuttle that you take you to the starting line. When and how much should you eat? Do what you can to stay as close to your routine. Don't eat too much or it may interfere with your digestion. But we'll talk about that more later in Part 3. ;)
Racing Gear: A big mistake runners make doing new or different things for the race day, that especially includes what you are wearing. Although it's exciting, don't go out and buy a outfit for the race without wearing it at least a couple of times during a long run. I've had bad experience with chaffing on my arm from a new tank top I got for a race. It's also important to think about the weather. Run in layers if you will be doing it for the race. Don't try out any new jackets, sunglasses, hats, pants or socks on the big day.
And above all, please get new shoes without wearing them for at least a few weeks. You never know how different shoes may fit you and work for you. I was once soooo excited for a new pair of Mizunos, because they were so light and comfortable. The problem was my feet did not have the support they needed and my foot would end up hurting after about an hour. No matter how much money you spent, or how much your best friend loves that brand or model of shoes, be sure you wear them in for a few weeks and especially on some long runs during your training.
Your Playlist: Last, but not least, your music can really help you reach your running goals. Now I mentioned this briefly in my post about running for beginners. This was huge for me. I went years without listening to music while I ran. (Let's face it, carrying a discman was not ideal 15 years ago). But when I started training for longer races, I realized I needed something to keep me from going crazy with boredom. However, since I teach group fitness, I originally thought that I needed to listen to upbeat, techno-type music since that's what a lot of instructors were using. WRONG! Sure, a few of those thrown into the mix can be okay, but my recommendation is to listen to what you love, especially songs that you sing along to.
As we were training, I listen to music, but my Hubby doesn't. He could always tell when I got a good song on because I would immediately pick up my tempo. (Not mention I may have started singing as well). I will later share some of my race stories with some songs, but here are a few of my favorites:
Kelly Clarkson (almost any of her songs, but a definite favorite is My Life Would Suck Without You and Stronger (What Doesn't Kill You)).
The Phoenix and My Songs Know What You Did In the Dark by Fall Out Boy (a lot of my favorites come from my Les Mills music for their BodyCombat format I teach at the gym. They have awesome songs).
A Warrior's Call by Volbeat
Happy by Pharrell Williams
Let it Rock by Artcore
Raise the Flag by Airbourne
Party in the USA by Miley Cyrus (guilty pleasure, I love that song)
Our Song by Taylor Swift
A Thousand Years by Christina Perri
Tik Tok by Keysha
Roar by Katy Perry
I could keep going, but hopefully I have given you a few ideas. It's often a nice change when a slower, but good song comes on. I relax a little bit and enjoy it, then pick up the pace again when the music does.
Please feel free to share your ideas and things that have helped you in your training. I may not be doing another full marathon again for a few more years, (especially now that I have Bun #3 in the oven!) But I'm sure I will get the bug again. I could always use more tips too!
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