Marathon Training Tips

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Marathon Tips

By Jeff Galloway

Running your first marathon? You're probably filled with all kinds of questions as the race-date approaches. Check out this essential list of tips from running guru Jeff Galloway, author of 'Marathon: You Can Do It!'

1. Rehearse it. If possible, run one or more of your long runs on the actual race course. You’ll learn how to get there and what the site is like. Run over the last half mile of the course at least twice. This is the most important part of the course to know.

2. Visualize your line up position. First time marathoners should line up at the back. If you line up too far forward you could slow down runners that are faster. You want to do this first race slowly, and have a good experience. This is most likely at the back of the pack.

3. Don’t run the day before the race. You won’t lose any conditioning if you take two days off from running leading up to the race.

4. Check out the expo. If the race has an expo or other festivities, this is often interesting and you should check them out. Companies in the running business have displays, shoes, clothing, books -- often at sale prices. Beware of sale shoes, however. It is best to go to a good running store to select a shoe that is designed for the type of foot that you have.

5. Don't overeat. Some races have a dinner the night before. Don’t eat much, however. Many runners assume, mistakenly, that they must eat a lot of food the night before. This is actually counterproductive. It takes at least 24 hours for most of the food you eat to be processed and useable -- usually longer. Eating too much, or the wrong foods for you, can be a real problem. A lot of food in your gut, when you are bouncing up and down in a race, is stressful. A very common and embarrassing situation occurs when the gut is emptied to relieve this stress. There is nothing you can eat the evening before a race that will help you.

6. Eat small meals. While you don’t want to starve yourself the afternoon and evening before the race, the best strategy is to eat small meals, and taper down the amount as you get closer to bedtime. As always, it’s best to have done a "rehearsal" of eating, so that you know what works, how much, when to stop eating, and what foods to avoid. The evening before your weekly long run is a good time to work on your eating plan, and replicate the successful routine leading up to race day. Eating is optional after 6 pm. If you are hungry, have a light snack that you have tested before, and has not caused problems. Less is better, but don’t go to bed hungry. Continue to have about 8oz of a good electrolyte beverage during the two hours before you go to bed.

7. Drink up. The day before the marathon, drink when you are thirsty. Drink half a cup to a cup (4-8 oz) each hour. Don’t drink a lot of fluid during the morning of the race itself. This can lead to needing to take bathroom breaks during the race itself. A common practice is to drink 6-10 oz of fluid about 2 hours before the race. Usually this is totally out of the system before the start.

8. Skip the vino. Drinking alcohol the day before a marathon is not generally recommended because the effects of this central nervous system depressant carry over to the next morning. Some runners have no trouble having one glass of wine or beer, while others are better off with none. If you decide to have a drink, I suggest that you make it one serving.

9. Prep the night before. Pack your bag and lay out your clothes the night before the race so that you don’t have to think very much on race morning.

10. Get your zzz's. You may sleep well, or you may not. Don’t worry about it if you don’t sleep at all. Many runners I work with every year don’t sleep at all the night before and have the best race of their lives. Of course, don’t try to go sleepless, but if it happens, it is not a problem.

11. Keep moving. After you finish the marathon, keep walking for at least half a mile. Drink about 4-8 oz of fluid. Within 30 minutes of the finish, have a snack that is 80 percent carbohydrate and 20 percent protein. If you can soak your legs in cool water, during the first two hours after the race, do so for about 10 to 20 minutes. Walk for 20 to 30 minutes later in the day.

12. Take it easy. The day after the marathon, walk at a very easy pace for 30 to 60 minutes. This can be done at one time, or in installments. Keep drinking about 4-6 oz an hour of water or sports drink. Wait at least a week before you either schedule your next race or vow to never run another one again.